DIETICIAN DR CARRIE RUXTON SAID NINE OUT OF 10 BRITS DON'T EAT ENOUGH OF THIS FOOD 23:02, 03 Feb 2025 While many of us will have committed to healthy eating or losing weight, it's

almost always easier said than done. Knowing which foods to eat and staying focussed on weight loss goals can be tricky. But a dietician has offered advice to people who are struggling to

keep their weight loss goals on track. Dr Carrie Ruxton said one food, which can be eaten at different meals throughout the day, could be the key to managing your weight. She said dietary

fibre was being "increasingly recognised" for how it supports digestive health, balances blood sugar levels and promotes weight loss, reports The Mirror. But the expert said that

its ability to boost satiety, which helps reduce overall calorie intake. Foods high in fibre tend to be more filling, meaning they can curb overeating and snacking between meals. Article

continues below "This prolonged feeling of fullness is particularly beneficial for those looking to lose weight, as it helps control hunger pangs and cravings. “Among the various

sources of dietary fibre, oats stand out as a particularly effective option for promoting weight loss. Oats are rich in both soluble and insoluble fibres, with beta-glucan being a noteworthy

component. "Beta-glucan forms a gel-like substance in the gut, slowing down the digestion process and enhancing feelings of fullness. According to recent scientific studies, consuming

oats regularly can significantly reduce body weight and waist circumference. “One study found that participants who incorporated oats into their diet on a daily basis experienced a greater

reduction in weight compared with those who did not. "The group eating more oats also lowered cholesterol and stabilised blood sugar levels. Another study revealed the therapeutic

potentials of oats for body weight management and appetite control.” GETTING MORE OATS INTO YOUR DIET Dr Ruxton offered tips for incorporating more oats into your diet and hitting the

recommended 30g daily target for total fibre. START YOUR DAY WITH OATMEAL Making a bowl of oatmeal for breakfast is an excellent way to begin your day with a fibre-rich meal. Add some fresh

fruit, nuts, or seeds to enhance the flavour and nutritional value. Replace some of the flour in your baking recipes with oats or oat flour. This not only boosts the fibre content but also

adds a delightful texture to your baked goods. Try adding oats to muffins, pancakes, or homemade bread. SNACK ON OAT-BASED PRODUCTS Look for oat-based snacks such as granola bars or

oatcakes. These can be a convenient and tasty way to increase your fibre intake while on the go. Ensure to choose options with minimal added sugars and preservatives. Dr Ruxton added: “By

addressing the national fibre gap and incorporating more oats into our diets, we can harness the benefits of this nutrient-dense grain to support our weight loss efforts and improve overall

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