Eat More, Weigh Less: The Brain-Boosting Power of Fibre

"You have to feed your gut bugs healthy foods, fiber, colorful fruits and vegetables, healthy protein in order for your gut to support your brain."- Dr Daniel Amen - Double Board-Certified Psychiatrist and Brain Imaging Researcher

Overview

You know that eating better could help you manage your weight and protect your brain, but making it happen? That’s a different story.

Maybe you feel stuck in a cycle of relying on quick, processed meals, because between work, family, and life’s endless demands, who has time to cook from scratch?

Or perhaps you struggle with cravings. You eat a meal, but hunger strikes again too soon, leaving you reaching for snacks you know aren’t helping your health.

And then there’s the frustration of doing all the ‘right’ things - cutting back, eating less - only to feel tired, sluggish, and like nothing is working.

If any of this sounds familiar, take heart! The missing piece might not be eating less - but eating more of the right foods.

In this video, I’ll show you why fibre is your weight management friend, how it naturally helps control cravings and hunger, and the simple swaps you can make to start seeing results, without dieting or deprivation.

Why Fibre is Your Weight Management Friend (And How It Protects Your Brain)

Let’s be honest… Eating a diet high in fibre isn’t always easy.

If you’re like most people, you probably rely on ready meals and processed foods to save time - because, let’s face it, life is busy! And even if you wanted to eat more fibre, the thought of adding more fruit and vegetables to your meals might not be that appealing.

Maybe you don’t love vegetables. Maybe you were forced to eat soggy greens as a child, and the idea of eating more now just feels… ugh.

The problem is that most of the foods we rely on today have had the fibre stripped out. This means we eat more, feel hungry sooner, and struggle to manage our weight.

But this doesn’t have to be hard. Small changes can make a huge difference.

When you start adding the right foods to your plate, you’ll feel fuller for longer, have more energy, and - without even trying - you’ll start to manage your weight without counting calories or cutting out entire food groups.

Fibre: The Secret Weapon You Might Be Missing

Most people think of fibre as just something that helps with digestion. And yes, it does keep things moving, but it also plays a powerful role in managing your weight and protecting your brain.

Highly processed foods, like ready meals, white bread, and sugary snacks, have had their fibre stripped away. This makes them quick to eat and easy to overconsume, leading to blood sugar spikes, cravings, and energy crashes. Fibre, on the other hand, slows things down, keeps you feeling full, and even helps balance blood sugar.

When I was working to lose weight over a decade ago, I discovered that vegetables were my best friends. I started swapping some of my usual carbs for more veggies, and suddenly, I wasn’t hungry all the time. I felt satisfied after meals and still lost weight without feeling deprived.

How Fibre Helps You Manage Weight (and Supports Brain Health!)

Fibre isn’t just about digestion - it actually works in multiple ways to help your body:

• Keeps You Fuller for Longer: Fibre slows down digestion, so you don’t feel hungry as quickly after eating. Soluble fibre (found in foods like oats, beans, and apples) forms a gel in your stomach, which helps you feel full and satisfied.

• Prevents Blood Sugar Spikes: Eating high-fibre foods means your blood sugar rises more gradually, reducing cravings and crashes. Studies show that people with type 2 diabetes who ate a high-fibre diet lowered their blood sugar by one-third!

• Supports Gut Health: Fibre feeds the good bacteria in your gut, which play a crucial role in brain function and mental clarity. A healthier gut means a healthier brain!

• Reduces Fat Absorption: Fibre can slow down how quickly fat is absorbed in the small intestine, meaning some of it gets eliminated.

• Lowers Bad Cholesterol: Fibre helps remove excess bile acids from your system, which can lead to lower LDL (‘bad’) cholesterol levels.

Simple Ways to Get More Fibre in Your Diet

If you’re wondering how to get started, here are some easy swaps and strategies to increase your fibre intake without overhauling your entire diet:

• Swap white bread, pasta, and rice for wholegrain versions. It’s a simple switch that makes a big difference. Just remember that brown rice and wholegrain pasta take more water and longer to cook, so adjust your cooking time accordingly.

• Eat a variety of fruits and vegetables, aiming for 30 different types per week. If that sounds overwhelming, just start by adding one new fruit or veggie each week. I’ve created a handy Plant Foods tracker for you to download so you can see how many different types you’re eating.

• Know what a portion looks like. A portion of fruit or vegetables is roughly the size of your cupped palm. That’s about 2–3 broccoli spears, 7 cherry tomatoes, or 1 medium carrot. This applies whether they’re fresh, frozen, or canned.

• Start your day with fibre-rich meals. Try porridge made with jumbo oats and topped with blueberries, or a handful of nuts or olives as a snack.

• Load up your meals with veggies. Have a mixed vegetable soup for lunch, a quinoa salad, or a dinner of salmon with tenderstem broccoli and green beans.

• Add fibre to your desserts. Fresh fruit with Greek yogurt is a delicious way to satisfy your sweet tooth while boosting your fibre intake.

Final Thoughts

The key to managing your weight and supporting your brain isn’t about restrictive diets or cutting out foods - it’s about nourishing your body with what it truly needs. Fibre helps regulate appetite, balance blood sugar, and keep your gut (and brain!) healthy.

So if you’ve been struggling with weight management, low energy, or constant cravings, try adding more fibre to your diet. Small changes lead to big results!

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