Why High-Fibre Works | Cool Stool

As we transition into the cooler months of autumn, the urge to snack often increases, playing havoc with our healthy eating, and sometimes our weight management. Maintaining a balanced diet and managing portion control are essential to sustaining a healthy lifestyle. Foods high in fibre are often recommended to help with weight management and to improve digestion, but why or how do they work? While the word “fibre” can conjure images of bland ingredients that taste like cardboard, there are easy and tasty ways to increase your fibre consumption, making it a more sustainable, daily lifestyle choice instead of a strict diet regime.

Daily Recommended Fibre Intake
Your daily recommended fibre intake varies depending on your age, sex, and overall health but the National Academy of Medicine recommends:
● 21 grams for women older than age 50.
● 25 grams for women aged 50 or younger.
● 30 grams for men older than age 50.
● 38 grams for men aged 50 or younger.

A 2015 review found that the average daily fibre intake among South African adults is as low as 16g for women and 18g for men, both of which are significantly lower than the daily recommended fibre intake. A fibre chart can be used to calculate your daily fibre intake to evaluate if you are reaching the recommended daily amount, because fibre is important for various aspect of your general health, not only in weight management.

Noting a gap in the market of digestive health, Cool Stool® Co-founder and Nutritionist Debbie Stopforth, researched a selection of powerhouse ingredients with proven benefits, settling on acacia gum, digestive bran, psyllium husk, chia seeds, linseeds (flaxseeds) and buckwheat. Being so high in fibre, each of these ingredients share these common themes relating to weight management:
• Promotes satiety
• Reduces appetite
• Prevents overeating (fuller for longer)
• Slows digestion
• Reduces urge to snack
• Reduce overall calorie intake/absorption
• Improves fat metabolism
• Regulates blood sugar levels
• Strong pre- and probiotics supports good gut bacteria which helps support metabolism and weight regulation

Combining these ingredients, Debbie developed Cool Stool® 100% raw high-fibre super seed mix – a simple and delicious way to support healthy digestion and weight management. Packed with these nutrient-dense ingredients, it promotes satiety, helps regulate blood sugar, and feeds beneficial gut bacteria – all contributing to good weight management and overall well-being. Cool Stool® has 13g of fibre in the suggested 2 tablespoons per day dose making it much easier to reach your recommended daily fibre intake.

Debbie explains: “The key to effective weight management is consistency. Including high-fibre foods like Cool Stool® in your daily diet helps you stay fuller for longer, preventing unnecessary snacking and promoting digestive health. It’s an effortless way to enhance nutrition without drastic dietary changes.”

The Role of Fibre in Supporting Healthy Weight
What is it about these ingredients that work so well? Let’s take a closer look at these powerhouse foods and how they work to increase our health and wellbeing, and aid in weight management.

Acacia gum – A natural prebiotic that promotes gut health, enhances satiety, and helps regulate blood sugar levels.
1. Promotes Satiety and Reduces Appetite – Acacia gum is rich in soluble fibre, which absorbs water and expands in the stomach. This helps increase feelings of fullness, reducing overall food intake and preventing overeating.
2. Supports Gut Health and Digestion – Since acacia gum is a prebiotic, it helps nourish beneficial gut bacteria. A healthy gut microbiome has been linked to better metabolism and improved digestion, which can support weight management.
3. Regulates Blood Sugar Levels – By slowing the absorption of sugar into the bloodstream, acacia gum helps maintain stable blood sugar levels. This reduces cravings and prevents spikes and crashes that can lead to excessive snacking.
4. Aids in Fat Metabolism – Some studies suggest that acacia gum may help lower body fat levels by reducing calorie absorption and improving fat metabolism.
5. Low-Calorie Fibre Source – Despite being a fibre-rich ingredient, acacia gum is very low in calories, making it a great addition to a weight-conscious diet without adding excess energy.

Digestive Bran – Adds bulk to meals, preventing overeating while supporting digestion and stabilizing energy levels. Often derived from wheat or oats, is a concentrated source of dietary fibre
1. Increases Satiety – Bran is rich in insoluble fibre, which adds bulk to your meals and helps you feel fuller for longer. This can prevent overeating and reduce overall calorie intake.
2. Supports Healthy Digestion – Fibre promotes regular bowel movements, preventing constipation and bloating, which can make you feel sluggish and heavier.
3. Regulates Blood Sugar Levels – The fibre in bran slows down the digestion and absorption of sugars, preventing rapid spikes and crashes in blood sugar. This helps reduce cravings for unhealthy, high-calorie foods.
4. Promotes a Healthy Gut Microbiome – Fibre serves as food for beneficial gut bacteria, which play a role in metabolism and weight regulation.
5. Reduces Fat Absorption – Some fibre binds to fats in the digestive tract, preventing their full absorption and reducing overall calorie intake.
6. Lowers Caloric Density of Meals – Adding bran to your diet allows you to eat a larger volume of food with fewer calories, promoting better portion control.

Psyllium Husk – Forms a gel-like consistency in the stomach, slowing digestion, reducing appetite, and supporting fat metabolism.
1. Promotes Fullness & Reduces Appetite – Psyllium absorbs water in the stomach, expanding to form a gel-like consistency. This slows digestion, prolonging feelings of fullness and reducing the urge to snack or overeat.
2. Regulates Blood Sugar & Reduces Cravings – Slows the absorption of carbohydrates, preventing rapid blood sugar spikes and crashes. Helps stabilize energy levels, reducing cravings for sugary and high-calorie foods.
3. Improves Digestion & Gut Health – Acts as a prebiotic, feeding beneficial gut bacteria, which influence metabolism and fat storage. Helps prevent bloating and constipation, promoting regular bowel movements.
4. Reduces Fat & Cholesterol Absorption – Binds to bile acids and fats in the digestive tract, reducing overall fat and cholesterol absorption and supporting heart health.
5. Lowers Caloric Density of Meals – Psyllium husk adds bulk to meals without extra calories, making you feel satisfied while consuming fewer calories.

Chia Seeds & Linseeds (Flaxseeds) – High in omega-3 fatty acids and fibre, these super seeds support gut health, regulate blood sugar, and help control cravings.
1. High in Fibre – Promotes Fullness & Reduces Appetite – Both seeds are rich in soluble fibre, which absorbs water and forms a gel-like substance in the stomach. This slows digestion, prolongs satiety, and helps prevent overeating. Chia seeds can absorb up to 10 times their weight in water, making them especially filling.
2. Supports Healthy Digestion & Gut Microbiome – The fibre in these seeds promotes regular bowel movements, preventing constipation and bloating. They act as prebiotics, feeding good gut bacteria, which may support metabolism and weight regulation.
3. Helps Regulate Blood Sugar & Reduce Cravings – The gel-like consistency of these seeds slows the absorption of carbohydrates. This prevents blood sugar spikes and crashes, reducing cravings for sugary foods.
4. Rich in Healthy Omega-3 Fats – Supports Fat Burning – Both seeds contain ALA (alpha-linolenic acid), an omega-3 fatty acid that supports metabolism and reduces inflammation. Omega-3s help regulate fat storage and may enhance fat burning.
5. Aids in Reducing Belly Fat – Some studies suggest that flaxseeds may help reduce visceral fat (belly fat) due to their lignans and fibre content. Chia seeds’ ability to regulate appetite and blood sugar may also contribute to a leaner waistline.
6. Naturally Low in Calories – Supports Caloric Control – Despite being energy-dense, the high fibre and fat content help control portion sizes and prevent excessive calorie intake.

Buckwheat- Highly nutritious, gluten-free pseudo-grain that supports weight management by increasing fullness, reducing overeating and cravings, and stabilizing blood sugar. Rich in protein, it supports muscles & metabolism.
1. High in Fibre – Increases Fullness & Reduces Overeating – Buckwheat is rich in soluble and insoluble fibre, which slows digestion and keeps you full for longer. This helps reduce overall calorie intake by preventing unnecessary snacking.
2. Low Glycaemic Index – Stabilizes Blood Sugar & Reduces Cravings – Unlike refined grains, buckwheat has a low glycaemic index (GI), meaning it does not cause rapid blood sugar spikes. This helps control hunger and reduces cravings for unhealthy, high-calorie foods.
3. Rich in Protein – Supports Muscle & Metabolism – Buckwheat contains high-quality plant-based protein with all essential amino acids. Protein boosts metabolism, helps maintain lean muscle mass, and increases calorie burning.
4. Contains Resistant Starch – Supports Fat Burning – Resistant starch acts like fibre, feeding good gut bacteria and improving fat metabolism. It also helps regulate appetite and reduce fat storage.
5. Promotes Gut Health – Supports Digestion & Weight Control – The fibre in buckwheat supports a healthy gut microbiome, which plays a key role in fat metabolism and weight regulation. It prevents bloating and constipation, helping you feel lighter.
6. Naturally Low in Calories & Fat – Buckwheat is nutrient-dense but low in calories and fat, making it an excellent substitute for refined grains like white rice or pasta.

While incorporating Cool Stool® into meals is beneficial, Debbie Stopforth highlights the importance of a holistic approach:
“Weight management isn’t about restriction; it’s about balance. Regular exercise, portion control, staying well-hydrated, and consuming nutrient-dense foods all play a role in maintaining a healthy weight. Cool Stool® complements this approach by making it easier to include fibre in a way that’s both delicious and effective.”

Why Cool Stool® Works for Weight Management
Cool Stool® combines high-quality ingredients known for their ability to promote fullness and regulate digestion. Adding it to smoothies, salads, soups, stews, or baked goods makes it easy to integrate into your daily routine.
Unlike harsh laxatives or unpalatable fibre supplements, Cool Stool® is a versatile and tasty addition to meals. It supports gut health, provides essential nutrients, and aids in digestion, making it an excellent choice for individuals seeking a convenient way to enhance their diet.

Cool Stool® is available in three delicious flavours – Original, Vanilla, and Cranberry – as well as a Gluten-Free version. It can be found online at www.coolstool.co.za, Faithful to Nature, Takealot, and select Wellness Warehouse, Dis-Chem, pharmacies, and health stores nationwide.

For more information and stockist updates, visit: https://www.coolstool.co.za/stockists

ENDS

Follow Cool Stool® on Instagram: https://www.instagram.com/keepitmovingwithcoolstool/
Facebook: https://www.facebook.com/keepitmovingwithcoolstool

Cool Stool® is a fresh and much needed addition to health and wellness aisles, bridging the gap between harsh laxatives and other (often unpalatable) fibre supplements. This delicious, 100% raw, high-fibre, and super seed mix is a nutritionally diverse daily supplement that enhances natural bowel movements and improves gut health. It is scientifically formulated and tested, perfect for those dealing with digestive challenges, as well as those wanting to optimise their general wellbeing, and suitable for the whole family from 2years old, and including pregnant women.