How to lose weight: Fibre, not ozempic, may be the natural weight loss trick you have been missing

Weight loss diet: To add fibre to your diet, you just need to make a few simple swaps: Add oats to breakfast, toss lentils into a salad, or choose fruit as a snack (Image: Canva)

Fibre is good for your gut health, but new science suggests it may do far more than that. According to a recent study dietary fibre could be just as effective as Ozempic in supporting weight loss and blood sugar control.

With the surge in popularity of Ozempic and similar medications, many are looking for fast, effective ways to manage their weight and health. But while Ozempic may work, it comes with potential side effects like nausea, fatigue, and digestive issues. On the other hand, fibre, found in everyday foods, is affordable, safe, and now, possibly just as powerful.

According to the study at University of Arizona Health Sciences, fibre can possess some of Ozempic’s key benefits. By slowing digestion, fibre helps regulate blood sugar levels and prolongs feelings of fullness, both of which contribute to healthier eating patterns and weight control. Unlike semaglutide, the active ingredient in Ozempic, fibre is naturally part of the human diet and supports gut health, cholesterol reduction, and even mood regulation.

Also read | Weight loss tips for beginners: Walk daily, stay hydrated, eat whole foods to stay fit

To add fibre to your diet, you just need to make a few simple swaps: Add oats to breakfast, toss lentils into a salad, or choose fruit as a snack. This can make a noticeable difference. Just be sure to increase intake slowly and drink plenty of water to avoid bloating or discomfort.

Here are 8 foods that may boost your fibre intake:

• Oats: A breakfast staple, oats are high in soluble fibre, which helps lower cholesterol and keep you satisfied. Whether in porridge or added to baking, oats are a versatile fibre source.

• Lentils: Rich in both soluble and insoluble fibre, lentils are great in soups, stews, and salads. They fill you up and keep your digestive system on track.

• Apples: Eat them with the skin for maximum benefit. Apples contain pectin, a gut-friendly soluble fibre that also helps regulate appetite.

• Broccoli: This cruciferous veg is packed with fibre and nutrients. Steam or roast it for a fibre-rich side that also supports gut bacteria.

• Chia seeds: They might be tiny, but chia seeds swell in your gut and keep you full for hours. Add them to yoghurt, smoothies, or overnight oats.

• Barley: Swap out rice for barley to increase your fibre intake. Its beta-glucan content helps reduce cholesterol and support heart health.

• Carrots: Raw or cooked, carrots are full of insoluble fibre that helps with bowel regularity and keeps cravings at bay.

• Chickpeas: Perfect in hummus, curries, or roasted for a snack, chickpeas are high in fibre and protein, ideal for staying fuller for longer.