Why take fibre first after 16 hours of intermittent fasting?

Payal Sharma, senior dietician, Dharamshila Narayana Superspeciality Hospital said that one should consider incorporating whole grains, fruits, vegetables, and seeds into one's breakfast to boost fibre intake

By: Lifestyle Desk

New Delhi | Updated: January 31, 2024 09:52 AM IST

3 min read

This is how you should eat post IF (Source: Freepik)

After 16 hours of intermittent fasting, it can be smart and beneficial to eat a first meal consisting primarily of high-fibre foods. This is something TV host Mini Mathur swears by. Mini, who is extremely particular about her diet and fitness, shared in an Instagram story, “Brekkie after 16 hours of intermittent fasting. Fibre first. Salad leaves of all kinds, strawberries, fig, alfa alfa sprouts, mung sprouts, blueberries, pineapple, one egg.”

Taking a leaf out of Mini’s brekkie salad, here’s why consuming fibre, particularly in the morning is good for you.

Nutritionist Apurva Agarwal said that fibre helps you feel satisfied and full, which might help you manage your hunger all day. “Breaking the fast on a high-fibre meal can help keep you from overindulging later in the day after intermittent fasting. Those who are trying to control their weight or follow a diet low in calories will especially benefit from this,” said Agarwal.

Fibre is essential for maintaining intestinal health. Agarwal said that it promotes a healthy gut microbiota, helps control bowel motions, and avoids constipation. “After a fast, when the digestive system may need to adjust to food intake, a high-fibre breakfast helps support regularity and a healthy digestive system,” said Agarwal.

Moreover, eating fibre first thing in the morning may help lower blood sugar levels. Because fibre reduces the rate at which sugars are absorbed, blood glucose levels are more stable. “This can help prevent rapid spikes and crashes in blood sugar levels. Additionally, a high-fibre breakfast supports gut health by promoting the growth of beneficial bacteria in the digestive system,” said Payal Sharma, senior dietician, Dharamshila Narayana Superspeciality Hospital.

Here’s what to know about gut health (Source: Getty Images/Thinkstock)

Agarwal noted that it’s important to choose complete, high-nutrient sources of fibre for breakfast. “Include nuts, fruits, vegetables, and whole grains in your morning meal. These foods improve general health by offering a variety of vitamins, minerals, antioxidants, and fibre,” said Agarwal.

Agreed, Sharma and said that one should consider incorporating whole grains, fruits, vegetables, and seeds into one’s breakfast to boost fibre intake. “These foods not only provide essential nutrients but also contribute to a well-balanced and satisfying meal,” said Sharma.

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However, it’s essential to stay hydrated and include a balance of other macronutrients like protein and healthy fats for a comprehensive and nutritious start to your day.

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