How putting fibre first could be the easy weight-loss technique you've been looking for

Fibre is the term used for the carbohydrates found naturally in plant food. Unlike other carbs, such as sugars and starches, it’s not digested in the small intestine, and it reaches the large intestine intact.

According to The British Nutrition Foundation, it’s important to eat a variety of fibre-containing foods for a variety of benefits, including a healthy digestive system, prevention of constipation and even type 2 diabetes.

A fibre-rich diet is considered healthier because it includes a variety of plant foods, including fruit, vegetables, pulses, seeds and wholegrains, which are all packed with vitamins and minerals.

According to one of the UK’s leading health coaches and author of Fibre First, Steve Bennett, fibre can play a huge role in weight loss. Steve had invested millions into research to discover the truth behind the UK’s obesity crisis and believes that simply changes to your diet can have a big impact on weight loss.

Steve says: ‘Did you know eating fibre at the start of your meal can help you lose weight? It sounds too simple to be true, but this little change in how you eat can make a massive difference.

‘Let me explain. When you eat some veg or a handful of berries before diving into the rest of your meal, you're basically putting a natural speed bump in place. This slows down how quickly sugar hits your bloodstream and stops those insulin spikes that make your body store fat. 

Most people don't realise that our bodies are only designed to handle about a teaspoon of sugar in our entire bloodstream at once. When you eat fibre first, everything that follows gets processed better. It's like having a good traffic warden making sure everything flows smoothly instead of causing a pile-up.’

Steve answers some questions to explain more:

Are some fibres better than others? 

Yes, definitely! I'm a big fan of three particular types. Inulin, which you'll find in foods like chicory root, feeds your good gut bacteria. Glucomannan from the konjac root is amazing stuff - it's actually the only fibre the EU has officially recognised for helping with weight loss because it soaks up so much water and helps you feel satisfied.

Then there's psyllium husk, which forms a gel in your gut that slows everything down in a good way. Sprinkling chia, flax or pumpkin seeds on your food will also help increase that fibre intake. 

Is "feeling fuller" really a good weight loss strategy? 

Yes, it really is! When you eat fibre first, your body processes carbs differently. Your sugar levels don't spike, so you don't get those crazy cravings or afternoon crashes and your body can actually use your fat stores for energy instead of being stuck in storage mode. So yes, you feel satisfied, but that's just a bonus compared to the real metabolic shift happening in your body 

Why are we eating less fibre these days? 

Our grandparents and great-grandparents ate way more fibre than we do - their diets naturally included 70-100g daily. Today, less than 5% of us even reach the basic 30g target. What changed? Food processing took over. In just the last century, food manufacturers started stripping fibre from foods to make them last longer on shelves. It's no coincidence that we're about 10kg heavier on average than Brits were 50 years ago, before all this ultra-processed food became normal. Our great-grandparents would never have recognised half the stuff in our supermarkets today.

7 of Steve’s health eating rules to follow.

1. Fibre First 

Fibre is a game-changer when it comes to weight management. It slows digestion, keeps you full for longer, and prevents insulin spikes that can lead to fat storage. Start your meals with a handful of leafy greens or a fibre-rich salad. You can even try adding a fibre supplement to your morning routine. Bonus: fibre helps curb cravings, so you’ll feel less tempted to snack mindlessly later in the day.

2. Avoid cereals

Cereals are one of the most dangerous ways to start the day. Not only are they a high, ultra-processed food, but they are predominantly carbohydrates, which turn into sugar. A sugar rush in the morning is the worst time to have a sugar rush, as it puts you on a ‘carbo coaster.’

In other words, a rush of carbs, insulin results in a crash and the body starts to demand more energy. It is much better to start the day with something that isn’t ultra-processed, such as scrambled eggs or tomatoes with sausages and bacon. 

3. Skip Sugary Drinks

This one’s straightforward: sugary drinks—whether it’s soda, juice, or a sweetened coffee drink—are packed with sugar and can send your insulin levels skyrocketing. Opt for water, sparkling water, or herbal teas instead. Cutting out sugary beverages is an easy win that helps regulate insulin while saving you unnecessary calories.

4. Prioritise Protein

Protein is a powerful tool in stabilising blood sugar and managing insulin. Adding a serving of protein to every meal, whether it’s eggs, chicken, fish, tofu, or even Greek yoghurt, can help keep you satisfied and prevent blood sugar spikes. Plus, protein helps preserve muscle mass, which is important for maintaining a healthy metabolism.

5. Snack Wisely

Many snack foods are high in refined carbs, which can spike your blood sugar and insulin. Instead, reach for snacks that combine healthy fats, protein, and fibre. Nuts, seeds, veggie sticks with hummus, or a handful of roasted almonds are all great options. These snacks won’t just keep you full—they’ll also help prevent blood sugar crashes.

6. Choose Low-Glycaemic Carbs

While you don’t have to completely cut out carbs (thank goodness), swapping refined carbs for whole, lower-glycaemic options can make a significant difference in how your body manages insulin. Try replacing white bread with whole-grain bread or swapping pasta for spiralised zucchini or cauliflower rice. These swaps are not only good for keeping insulin low—they’re often more nutrient-dense too!

7. Incorporate more Fibre into your diet

An easy way to eat more fibre is by sprinkling chia, flax or pumpkin seeds onto salads. Include a variety of vegetables and replace refined-carbs with healthier options (roast potatoes with roasted celeriac or cauliflower, white dinner rolls for seed-packed alternatives). 

“Making sure you get your 5 A DAY and swapping white bread, pasta or rice for wholegrain versions are all good ways to increase your fibre intake”

Dr Stacey Lockyer, Senior Nutrition Scientist, British Nutrition Foundation

How to increase your fibre intake

Dr Stacey Lockyer, Senior Nutrition Scientist, at The British Nutrition Foundation says, ‘The government recommends that adults should consume 30g of fibre every day, but in reality most adults are consuming 20g a day. The amount of fibre children need in their diet depends on their age.

‘Remember, if you need to increase your fibre intake, it’s a good idea to make these changes gradually to avoid bloating and gas. It’s also important to drink plenty of fluids (around 6-8 glasses per day for adults) and to be active for at least 150 minutes per week - as these both contribute to keeping your gut healthy.’

Here are Dr Stacey’s top 10 tips to increase your fibre intake.

1. Choose a high-fibre breakfast cereal - for example, wholegrain cereals like wholewheat biscuit cereal, no added sugar muesli, bran flakes or porridge. 
2. Add fibre to your cereal - try adding fresh fruit, dried fruit, seeds and/or nuts to your cereal or yogurt. 
3. Switch to wholemeal or seeded wholegrain breads - if you or your family usually only like white bread, start by trying the versions that combine white and wholemeal flours.
4. Cook with wholegrains - like wholewheat pasta, bulgur wheat or brown rice.

• Leave the skin on potatoes - like baked potatoes, wedges or boiled new potatoes. 
• Snack on fibre-rice foods - try opting for snacks like fruit, vegetable sticks, rye crackers, oatcakes, houmous and unsalted nuts. 
• Include plenty of vegetables with meals - either as a side dish or added to sauces, stews or curries. This is a great way of getting children to eat more veg!
• Stoke up your freezer - keeping a handy supply of frozen vegetables in your freezer can prevent waste and ensure you’re never without.
• Add pulses to your favourite meals - pulses like beans, lentils or chickpeas can be easily added to stews, curries and salads. 
• Don’t forget canned foods - canned beans or chickpeas are a quick and cost-effective way to add fibre to a meal.

Types of fibre for healthy weight loss

Dr. Aamer Khan is the co-founder and Medical Lead of the Cellular and Regeneration Clinic of Harley Street and author of the book: Turn Back Time. He believes that healthy eating and a diet rich in fibre should be the foundation of any weight loss journey. With fibre being one of the most powerful tools for weight loss and overall health.

Dr. Khan explains: ‘There are two types of fibre, and both play a crucial role in digestion, metabolism, maintaining healthy gut biome, and disease prevention.’

• Soluble Fibre, found in plant cells, includes pectins, gums, and mucilage. ‘This type of fibre helps lower LDL (low-density lipoprotein) cholesterol and prevents constipation. It slows down the absorption of sugar, preventing blood sugar spikes and crashes that can lead to cravings. Good sources include fruits, vegetables, beans, peas, and lentils.’
• Insoluble Fibre makes up the structural parts of plant cell walls and plays a role in preventing constipation, haemorrhoids, and diverticular disease. ‘It adds bulk to stool, keeping the digestive system moving and reducing bloating. Foods rich in insoluble fibre include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, whole grains, nuts, and seeds.’

Dr. Khan says that fibre-rich foods are highly beneficial for those trying to lose weight. ‘Fibre helps to increase fullness and reduces hunger because it takes longer to digest, meaning you stay satisfied for longer and are less likely to overeat.

‘Another key benefit is that fibre helps regulate blood sugar levels. Soluble fibre slows down the absorption of sugar, preventing spikes and crashes that often lead to cravings. Keeping blood sugar stable is essential for controlling appetite and making healthier food choices.

The healthier your gut, the better your body can regulate weight and absorb nutrients

‘Fibre also plays a vital role in gut health. A diet rich in fibre feeds beneficial gut bacteria, improving digestion, reducing bloating, and supporting metabolic health. The healthier your gut, the better your body can regulate weight and absorb nutrients.

‘Some types of fibre bind with fats and sugars in the digestive system, reducing the number of calories your body absorbs from food. This can be an important factor in long-term weight management.

‘Perhaps most crucially, fibre helps to reduce dangerous visceral fat, which is the deep abdominal fat that surrounds internal organs. Studies suggest that people who consume a high-fibre diet tend to have lower levels of visceral fat, which is linked to a reduced risk of heart disease and diabetes.

‘Beyond weight loss, a high-fibre diet has long-term health benefits. There is strong evidence that a diet rich in both types of fibre can help prevent heart disease, bowel diseases, and even certain types of cancer.’

Dr Khan adds: ‘Remember, your stomach’s capacity is only about the size of your fist. That’s why it’s important to choose high-quality, nutrient-dense foods. Shop for organic and seasonal produce and avoid so-called ‘diet’ convenience foods. Even if they’re marketed for weight loss, many of these products are loaded with sugar, salt, additives, colourants, and preservatives. The principles of a healthy diet must equally apply to a weight loss diet—meaning a variety of whole, nutrient-rich foods should always be the priority.’

Best sources of fibre

You might see phrases on the front of food packets such as ‘source of fibre’ or ‘high in fibre’ but you can also check the nutrition label on the back of the pack to find out the fibre content per 100g of the food. A food is a ‘source of’ fibre if it has at least 3g fibre per 100g, and ‘high in’ fibre if it has more than 6g per 100g. 

• Whole grains such wholemeal bread, wholegrain cereals and wholegrain pasta
• Fruit such as apples, pears and berries
• Vegetables such as broccoli, sweet potatoes and parsnip
• Beans – try haricot, pinto, kidney, lima, and black beans
• Pulses such as lentils, peas and chickpeas
• Nuts – almonds and chestnuts have the highest fibre, while pistachios, pecans and hazelnuts closely follow
• Seeds – chia seeds and flax seeds, aka linseeds

You are what you eat

Learn how to eat well and get the right exercise at any age.