Property · Union Post UK
"Switching from low-fibre to higher-fibre foods can keep you feeling fuller for longer," according to Medlin. That's because "Fibre can slow the digestion of food, meaning it stays in our stomach for longer and makes the body work harder to access the glucose." If you take out the fibre from foods, you will absorb the glucose from them quickly, leading to feelings of hunger sooner than if there was fibre present. White flour is a good example of a food that's had the fibre removed.
The wheat kernel is stripped of its outer layer of bran and core of germ before being ground. White rice is processed in a similar way, by getting rid of the brown, fibre-rich outer layer to leave the white starchy centre. Feeling fuller for longer helps us to manage hunger and cravings, which means fibre could also be helpful for weight management.
Need an extra 10g? Try: Two slices wholegrain bread (+5g) One medium apple (+3g) Small handful almonds (+2g) Total: around 10g fibre Originally published August 2020. Updated November 2026.
Want more? Visit BBC Food on Instagram , external , Facebook , external and Pinterest , external or watch the latest Food TV programmes on BBC iPlayer .
Source: BBC
