Food Management

3 Types Of Dietary Fibres To Make You Feel Full

As we explained in the article “5 Steps Towards Reduced Food Intake”, people who are overweight and obese are more likely to have high cholesterol, which is associated with stroke, heart disease and diabetes. We also offered practical steps to help you curb your appetite.

Another way to reduce weight is to consume foods that make you feel full without the attendant calories. It may be as simple as consuming fibrous foods, or drinking a glass of water to enhance fullness. “Choose fibrous foods to keep you satiated; you will automatically feel fuller faster,” advises Sheeba Majmudar, a nutritionist in private practice. “Fibre-wholesome foods, including vegetables, fruits and wholegrains, are a healthy way to keep you full and prevent you from overeating.”

Psyllium Fibre

This is a soluble fibre derived from the Plantago ovata, a plant native to Iran and India. It is available in various forms, from tablets to powder or even husks, which must be consumed with at least eight ounces of water.

Oat Bran

This wholesome high-fibre food combines with saliva and liquids in the stomach to fill you up. One tablespoonful of oat bran absorbs about 25 times its own mass in liquids, which creates a sensation of fullness in the stomach.

PolyGlycopleX (PGX)

This supplement, made from plant fibres called polysaccharides, works effectively on the digestive system, slowing down the food digestion process while balancing blood sugar levels. Being able to absorb 600 times its weight in water, PGX makes the user feel full. The daily recommended dose is 25–30g of the fibre, not the average 12g. “PGX is more common in the United States, where obesity is more widespread than in Asia. The use of PGX may not be so relevant for Asians,” offers Majmudar.

Although fibre is clearly a proven way to curb appetite, Majmudar cautions, “We cannot take too much fibre all at once. It must be incorporated gradually; if not, the individual will experience great discomfort.”



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This is an adaptation of an article, “Curbing Food Cravings”, which first appeared in Issue 3 of Natura magazine