Reduce cellulite naturally by eating more fibre
Most modern eating habits do not contain enough fibre. We eat on the go, get so tied up with work we forget to eat, order takeout after work. We get more and more despondent that our weight is going up and our cellulite getting worse.
I am going to show you the benefits of ensuring you have adequate fibre in your diet to support your goals to reduce cellulite naturally. The way that fibre increases your feeling of fullness after a meal, how it supports your digestion and detoxification will convince you of the importance of paying attention to the amount of fibre in your daily diet.
So what is Fibre?
Fibre is derived from plant products that does not get broken down during digestion and passes through the body (Wikipedia has this to say about it). Put simply, fibre is all the vegetables and fruits in your chiller draw, the unprocessed oats, nuts and seeds in your pantry and beans, rice, lentils.
Anything that is plant-based and minimally processed will contain fibre. Fibre can be insoluble or soluble. Most whole foods contain both soluble and insoluble fibre.
Not all fibre is created equal though. We’ve all seen the claims on garish cereal boxes crying “high in fibre” – often the wrong type of fibre. No to mention being full of sugar, which somewhat defeats the object. For our purposes of losing weight naturally and to reduce cellulite, forget the bread, pasta, processed cereals and cereal bars and concentrate on fibre from real food sources.
And why is fibre so important?
- Fibre helps a feeling of fullness, may limit blood sugar fluctuations and food cravings.
- Soluble fibre slows down the digestive process, allowing more time for nutrients to be absorbed.
- Insoluble fibre binds to toxins and chemical estrogens in the digestive system so they can be eliminated. It adds bulk to the stool, helping keep you regular. Excess estrogen by-products have been linked with the inability to lose fat and cellulite on the thighs and hips.
- Your gut flora – “good bacteria” – feed on fibre by fermenting it. Your gut flora is key to reducing inflammation in your body (which contributes to mood swings, immune problems and weight/cellulite gain). If you don’t know how important these microbes are to your immune system and general health go here.
How does eating more fibre help to reduce cellulite naturally?
- Simply eating a bit of extra fibre will not reduce your cellulite overnight. However it is one of the ways to get started on the path to healthy nutrition, nourishing your body so it is able to heal itself.
- If you feel you are carrying a bit of extra weight, increasing your fibre intake can help you lose weight naturally. This puts you in a good position to tackle your cellulite problems head-on.
- Eating more fibre from vegetables and fruits will help your body eliminate toxins that bind to the fat cells responsible for cellulite.
- Eating more fibre will help your digestive process, allowing you to absorb nutrients from the antioxidant-rich foods that you are eating.
- Incorporating more nutrient rich vegetables and fruit can help reduce inflammation which contributes to the appearance of cellulite.
How much fibre should I be eating?
- As a rule of thumb, 20-30 grams of fibre per day should be your goal (note: this is the amount of actual fibre, not the amount of fibrous foods)
- If you are not used to eating a lot of fibre, it is better to increase very gradually to prevent any unwanted symptoms such as bloating and flatulence.
- If you have a diagnosed inflammatory bowel condition and your doctor has advised against eating more fibre, then you should follow his/her advice.
But how do you know how much you need to eat to reach this goal?
- Making green smoothies in the summer from spinach, kale or other leafy greens, combined with berries and yogurt for a smooth texture. In the winter, this can be substituted for hot soups containing all your favourite vegetables. Having a soup or a smoothie can really fill you up and boost your fibre intake.
- A very simple way to start is to add 1-2 cups of fibrous vegetables (carrots, broccoli, green beans or any colourful vegetable you enjoy) to every meal. Yes, that includes breakfast (alternatively breakfast could be oats with some berries, not processed cereals).
- Adding chia seeds, flax seeds (linseeds) to salads, oatmeal or green smoothies.
- Consider what you eat in between meals. Instead of reaching for a muffin, replace it with almonds, pumpkin seeds, sesame seeds or vegetables, perhaps with some hummus. Think about cooking some beans or lentils and having them as a snack.
- My rule for myself is that every time I eat something, it has to contain at least some fibre. So an apple perhaps, or other piece of fruit, some nuts and seeds or vegetables. Once you appreciate the importance of eating enough fibre, seeing the results as you lose weight and reduce cellulite naturally, you will find it easier to make this a priority in your eating habits.
What about fibre supplements?
There are certainly times when I would recommend a high-quality fibre supplement, and I sometimes utilise these myself. However, I would never recommend these to anyone who is not already consuming the recommended quantity of vegetables. Supplements cannot make up for a poor diet.
Fiber is one of the most important elements lacking from modern eating habits. It’s easy to rectify and will produce amazing results. When embarking on any fat-loss plan, getting adequate fiber is an essential, and often overlooked aspect of any meal plan. In an attempt to cut calories, fiber intake suffers, and fat loss stalls. Try it and see! Even if you do nothing else, try adding a cup or two of lightly steamed or roasted vegetables to every meal. You’ll notice the difference in no time.
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