Superfood has called it ‘Nature’s Ozempic’, which will speed up weight loss and reduce your risk of cancer – are you eating enough?

We’ve all heard of Ozempic, the “miracle” weight loss job that has transformed the figures of A-listers including Winfrey and Rebel Wilson.

Originally designed as a diabetes medication, it is now prescribed for weight loss in the US, and a similar drug – Wegovy – is available in the UK.

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But for anyone who doesn’t like the sound of the potentially nasty side effects – nausea, vomiting, diarrhea and low mood – there’s a natural alternative available in fiber.

It’s been proven to help shed the pounds, but the benefits of fiber in your diet don’t stop there.

The NHS says it is associated with a lower risk of life-limiting diseases, including heart disease, stroke, type 2 diabetes and bowel cancer.

UK guidelines recommend adults consume 30g of fiber daily. But, according to the British Dietetic Association, the average adult intake is only 18g.

Think “fibre” and Weetabix flakes or bran often come to mind. But fiber is everywhere.

“It’s found in plant-based carbohydrate foods, such as whole grains, fruits, vegetables, beans, legumes, nuts and seeds,” says Dr Emily Leeming, microbiome scientist, nutritionist and author of Genius Gut.

So why aren’t experts and influencers just starting to preach about fiber as much as they do protein or superfoods?

“Fiber has always had a reputation for being a bit boring,” says Emily.

“It’s partly because a lot of people don’t understand what it is or why it’s so good for us.” Ready to find out?

Fiber decoding

There are a dozen types of fiber, which usually fall into one of two categories – soluble or insoluble.

“Soluble fiber dissolves in water to form a gel-like substance, making it easier to absorb your nutrients at a slow, steady rate,” says registered nutritionist Rob Hobson.

This process can help with weight loss, and is linked to lower risks of type 2 diabetes and “bad” cholesterol. Sources include oats, barley, beans, nuts, lentils, fruit and vegetables.

“Insoluble fiber doesn’t dissolve in the gut, so it can’t be digested,” says Rob.

“It adds bulk to your stools and helps push food through the digestive system.”

To help a little, look at cottage bread and cereals, brown rice, bran cereals, nuts, seeds, avocados and some skin fruits, such as tomatoes, kiwis and grapes.

“Fiber-rich foods usually contain a mixture of fibres,” says Emily. “So it’s important to eat a wide variety of fibrous foods to get all the benefits.”

Lose weight

Forget low-fat or low-carb diets and consider high-fiber—research has shown the benefits of focusing on fiber when it comes to shedding (and keeping off) excess weight.

One study found that fiber was the strongest predictor of weight change when 345 people were divided into groups and given different diets.*

On average, there was a further 2.2kg reduction in body weight after six months when fiber intake increased by 10g per day.

“Fiber can be very helpful for weight loss,” says Emily. “It slows down the release of sugar into the bloodstream and increases the feeling of fullness.”

Feeding your gut

Whether it’s for improved mood, skin or bloating, taking care of your gut is essential.

“Twenty years ago, we didn’t know much about the gut microbiome,” says Emily.

“We are just now recognizing that a healthy gut microbiome is the cornerstone of good health – and fiber is a key player. Your gut microbiome helps break it down.

“Eating it increases the beneficial bacteria and improves the diversity of your microbiome,” she says.

Researchers at King’s College London found that prebiotic fiber is the best type for boosting “healthy” gut bacteria. “Foods rich in these fibers include bananas, raw onions and garlic,” says Rob.

“Resistant starches also act as prebiotics. These are created on foods such as pasta, rice and potatoes after they have been cooked and cooled.”

Cut the risk of cancer

Evidence shows that increasing fiber can help reduce the risk of heart disease, strokes and diabetes. It can also reduce cholesterol – the fatty substance that clogs arteries and puts the heart at risk.

“Results based on 22 studies showed a 9% reduction in risk of both cardiovascular disease and coronary heart disease for every 7g per day increase in dietary fiber,” says Rob.

That’s equivalent to 100g of almonds. Every 10g of extra fiber could also reduce the risk of bowel cancer by 10%.

“Fiber is an important part of gut health,” says Emily. “It bulks up your waste and helps keep everything moving through the bowel.”

Fibers hack

Sprinkle nuts or seeds over salads, yogurt, porridge and stir-fries to give meals a fiber boost.

When making pasta or rice, choose the “whole” version – 50g of wheat spaghetti contains 5.3g of fibre, compared to 0.75g of regular pasta.

Add cans of legumes (such as beans, chickpeas or black beans) to a salad, casserole or soup. Lentils have the most fiber per 100g (7.9g).

Look for pre-mixed packets of grains that you can use as a base for a cold salad.

Have a jack potato with beans for lunch – the skins on fruit and vegetables are rich in fibre.

Add greens, such as spinach or kale, to as many meals as you can.

Swap low-sugar sweetened yogurt for Greek yogurt with berries and nuts.

*The Journal of Nutrition Genius Gut by Dr Emily Leeming (£18.99, Penguin) is out now