Ultra-processed foods supplied 42% of total dietary energy in Australian national data from 2011–12. Many are soft, energy-dense and quick to eat, which means a lot of kilojoules can arrive before fullness signals catch up.

When the same people switched between ultra-processed and unprocessed menus, they ate about 2,100 kJ more per day on the ultra-processed menu and gained an average of 0.9kg over two weeks. The practical lesson is simple: texture, energy density and eating speed shape how much we eat.

Digestive enzymes break starch into sugars. Glucose is then absorbed through the small intestine and enters the bloodstream.

Fibre doesn't stop that process or cancel the carbohydrate, but what fibre can do is make starch harder for enzymes to reach, and slow absorption. That creates a gentler route from plate to bloodstream. A 3pm slump is not automatically a blood glucose problem, but a refined, fibre light lunch gives carbohydrate a much faster path.

None of these mechanisms works alone. The most reliable approach is meals built mostly from minimally processed food, enough protein, varied whole food fibre, water and enough actual food. Sleep, movement and meal timing count too.

Fibes is the simple part: 10g of fibre from four sources in one raspberry drink, taken with food. It will not build lunch for you, but it makes the daily fibre part easier, one less thing to solve when busy mornings, late meetings and the 3pm snack drawer show up.