More than £200 million is being spent on weight loss medications, a 56% increase since last October, according to pharmacists. With 1.5 million Brits purchasing products such as WeGovy and Mounjaro injections in March alone, could there be a more cost-effective method to manage our weight?
Dietitian Dr Carrie Ruxton, who is working with General Mills to raise awareness about fibre, said: “Jabs are seen as a quick fix, but they still need you to change your diet long term to avoid rapid weight regain. With the dip in hunger, you also have to eat a nutrient-rich diet to meet all of your body’s needs.
“A new study from the University of Oxford, which analysed data from more than 6,000 individuals, found that people regained weight 20 times faster after stopping weight loss jabs compared with those who had gone down the diet and behavioural change route.
“A more affordable option is to boost the fibre content of your diet. Fibre, also called roughage, naturally curbs appetite by making you feel fuller for longer. And you also get the added benefit of a healthier gut since so-called ‘friendly bacteria’ thrive when you eat more fibre.
“Yet, a recent survey from General Mills, makers of Fibre One and Nature Valley, found that just four in ten people have heard of fibre while only a fifth are actively trying to add more to their diets. A major issue is, beyond obvious sources like bran flakes or wholegrain bread, most people can’t identify high fibre foods.”
Dr Ruxton added: “The General Mills survey revealed widespread confusion. In fact, a sizable proportion mistakenly believe fibre could be found in eggs. A national target for wholegrains would help, especially if there was an official logo to use on food labels. But the government would need to lead on this as it controls food regulation.”
Encouraging healthier choices, she offered advice: “There’s more we can all do to choose higher fibre options and help to control our appetite naturally. Why not try my five tips?”
Dr Carrie Ruxton’s essential fibre tips
Embrace wholemeal breads
Ditching white bread is her first tip: “White bread is made from refined flour, which removes most of the fibre. Choose breads labelled as ‘wholegrain’ or ‘wholemeal’. Even moving to ‘half and half’ is a good start.”
Double your greens
She also advises doubling veggie portions: “Don’t just have one serving of veg with your lunch and evening meal – boost it up to two. Great fibre sources are peas, sweet potatoes, sweet corn, broccoli, kale, Brussels sprouts and swede.”
Make smart snack choices
As for snacks, Dr Ruxton suggests healthier alternatives: “Sweets, cakes and biscuits are all high in sugar and low in fibre. Swap to nuts, seeds and dried fruit, which are all rich in fibre. Products like Fibre One, which contain chicory root extract, are also healthier snacking options.”
Reinvent meaty meals
Adding more fibre to traditional dishes is key: “Popular dishes like Bolognese, curry, stews and stir fries can all be boosted with fibre. Try adding tinned chickpeas, butter beans or lentils to homemade meals. Swap white rice for wholegrain rice or cous cous and keep skins on potatoes.”
Transform desserts
“Add some fibre into your sweet treats by switching high-calorie ice-creams and mousses for Greek yoghurt with cherries, homemade smoothies with frozen fruit, apple juice and spinach, or tinned peaches with custard.”
This story originally appeared on Express.co.uk
