Stay satisfied longer and snack less between meals by stimulating this hormone

If you watched my video or read my article on how to stimulate the vagus nerve , you will remember that fiber consumption increases the production of the hormone glucagon-like peptide-1, or GLP-1. GLP-1 is synthesized and secreted primarily by the enteroendocrine L cells of the gastrointestinal tract. Its secretion is mediated in part by nutrient sensing via protein-coupled receptors that specifically bind to monosaccharides, peptides, and amino acids, monounsaturated and polyunsaturated fatty acids, as well as short-chain fatty acids.

Foods rich in these nutrients, such as high-fiber products, nuts, avocados, and eggs, appear to influence GLP-1 secretion and may therefore promote favorable outcomes in both healthy individuals and individuals with type 2 diabetes or other metabolic disorders.

If someone asks me how to lose weight, control blood sugar, or neutralize another metabolic condition, and what supplement or magic drug there is for it, I will say EAT LOTS OF FIBER .

Fiber is a type of carbohydrate that the body cannot break down or absorb, and to begin to understand better, there are 2 types of fiber in foods: soluble and insoluble .

Soluble fiber dissolves in water and forms a gel during digestion, which tends to slow down this process in the digestive system. This is the first advantage of consuming fiber: it can make you feel fuller for longer, which can significantly contribute to controlling body weight . Soluble fiber can also help regulate blood sugar and cholesterol levels by slowing their absorption into the blood.

A diet rich in soluble fiber also supports your gut health and immune system. Here are some other important benefits of fiber: it can improve water and electrolyte absorption, regulate immune function, fight inflammation, and even help suppress tumor growth in the colon .

Some examples of soluble fiber are psyllium husks, flax seeds, passion fruit, lentils and other legumes such as peas; beans; organic tofu; tempeh (a fermented soy product); avocado; cruciferous vegetables; sweet potatoes; asparagus; pears; apples; peaches; carrots; and macadamia nuts.

Insoluble fiber , on the other hand, does not dissolve in water and adds bulk to stool. This helps maintain regular bowel movements and prevent constipation.

Some examples of insoluble fiber are lentils, chickpeas, peas; red fruits, especially blackberries, blueberries, raspberries and strawberries; coconut (shredded and flaked) and passion fruit; peas, spinach and avocado; cocoa, flax seeds, sunflower seeds and popcorn; and nuts such as almonds and walnuts.

However, not all fibers act in the same way in your body. Several studies are confirming that certain types of fiber are more powerful than others when it comes to triggering the release of GLP-1 and regulating hunger. In theory, soluble fiber would be more effective at keeping you satiated for longer.

Additionally, according to an article by Michaeleen Doucleff of NPR magazine , "...companies add fiber to foods, but often they don't add the kind of fiber that benefits the body."

Let's see how glucagon-like peptide 1 or GLP-1 controls hunger by giving you the feeling of satiety for longer by glossing over Doucleff's explanations in his article.

When you break your fast with your first meal of the day, for example, digested food moves into the small intestine, where the macronutrients that make up that food (fats, proteins, and carbohydrates) trigger a rush of activity in your blood and brain.

The food you eat that reaches your intestine releases a number of hormones. About twenty of these hormones, including GLP-1, are known as satiety hormones. They signal your body to start absorbing and suppress the feeling of hunger. So you stop eating because you feel satisfied.

At this point, GLP-1 kicks in, stimulating the release of insulin and slowing the passage of food you've consumed from the stomach into the intestine.

GLP-1 also likely activates neural circuits in the brain by activating nerves in the gut lining. These neurons pick up information from the gut and transmit it to the brain stem, where another GLP-1 signaling pathway is located.

But the action of GLP-1 is extremely rapid. Once the hormone reaches the blood, it begins to break down and by the time GLP-1 reaches the heart and the rest of the circulation, very little is left.

So, one to two hours after breaking your fast with non-fiber foods, blood GLP-1 levels plummet, and hunger kicks in again and it's time to eat.

But, if you consciously incorporate at least 10 grams of fiber into that first meal, it turns out that you are giving your intestine the opportunity to release GLP-1 for many more hours after that meal. How does that sound to you?

 

How much fiber should you consume then?

It is recommended to consume about 25-30 grams per day through food. At least in one or two meals a day you should try to fill half of your plate with vegetables, mainly, and some fruits. You can choose a variety of different colors and textures to suit your tastes.

Nuts, seeds and legumes—such as black beans, chickpeas and lentils (if you don't need to lose weight or control your blood sugar)—can be great fiber-rich additions to salads, meals or snacks.

 

The activation of satiety hormones would last longer after consuming fiber

Since the human body does not have the capacity to break down fiber, it would pass through the small intestine practically intact and would not reach the colon until 4-8 hours after being ingested through food.

Once the fiber reaches the large intestine, its digestive flora, hopefully very diverse in good bacteria, will be in charge of digesting it and breaking it down into dietary fiber and smaller molecules. These small molecules are responsible for stimulating the production of GLP-1, but also of another important appetite-reducing hormone called peptide YY or PYY.

As a bonus, tiny molecules have the ability to produce satiety on their own. This has been associated with decreased body weight and better blood sugar regulation.

The advantages of longer or more hours of stimulation of GLP-1 and PYY include the reduction of cravings between meals and even the general desire to eat with great appetite for the next meal. In other words, they increase the time of feeling full, as well as the time in which one feels hungry again for the next meal.

 

The effect of the second meal

The hormones GLP-1 and PYY can influence how much and when you eat your second meal: if you eat enough fiber at one meal, it will be reaching your colon at the time when your next meal is normally scheduled. This way, you can better control your insulin response, as well as your feeling of satiety throughout the day.

 

What types of fiber are best at keeping you feeling full longer?

We've already seen that there are different types of fiber, but to get that extra boost of satiety hormones, you need to eat fiber that bacteria can digest. These fibers are called fermentable because bacteria literally ferment them, just like yeast ferments barley into beer.

Preliminary studies with mice have found that, for example, a fibre from barley called beta-glucan induced the greatest weight loss in obese animals. But so far, these studies only corroborate this with beta-glucan.

Beta-glucan, or β-glucan, is a type of dietary fiber that has been associated with a number of health benefits such as,

• Reducing the risk of heart disease
• Reduction of total cholesterol and LDL cholesterol. One of the most researched benefits of beta-glucan is its effect on blood cholesterol levels. Beta-glucan can bind to bile acids and excrete them from the body. Bile acids are generated by the liver using the body's cholesterol reserves, and when they are expelled from the body, the liver must use more cholesterol to make new bile acids.
• Preventing the growth and spread of cancer cells
• Anti-inflammatory effects
• Regulate the immune system

If your current diet doesn't include much fiber, don't worry too much about the fiber you start adding. Simply being aware of how much fiber you're eating and increasing it is a great step toward improving your health. Then, once you get into the habit of eating more fiber, you can be more selective about adding more beta-glucan.

You should be careful, however, because many processed foods that claim to contain fiber actually add fiber that may not be providing you with the benefits you expect.

 

Foods rich in beta-glucan but that do not affect your blood sugar

Barley grass

The nutritional benefits of barley and its unique composition of protein, carbohydrates, fiber (such as beta-glucan, which can lower cholesterol), vitamins and minerals.

Due to its antioxidant properties, barley can help control blood sugar levels. It has anti-tumor properties by regulating the immune system and limiting the proliferation and spread of cancer cells. In addition, barley has antioxidant and anti-inflammatory characteristics, which may contribute to its anti-cancer potential. ( article ) 

Medicinal Mushrooms such as Reishi, Maitake, Shiitake and Chaga

Beta-glucans, specifically (1-3) (1-6) beta-D-glucans, are water-soluble polysaccharides found in the cell walls of mushrooms and are the main immunomodulatory components of medicinal mushrooms. This makes them promote mucosal immunity in the gastrointestinal tract and immunity throughout the body. Although beta-glucans primarily activate macrophages and dendritic cells, they also enhance the activity of natural killer (NK) cells, T cells, and B cells.

Shiitake mushrooms

These mushrooms are sometimes recommended during cancer treatment due to their anti-tumor effects. They have also been found to reduce blood pressure and cholesterol levels.

Nutritional yeast

Rich in beta-glucan, nutritional yeast also contains a specific type of beta-glucan found in yeast that has immune-supporting effects, according to a study in the Consumer's Medical Journal .

Nutritional yeast is also an excellent source of many B vitamins, including vitamins B6 and B12, folate, thiamin, riboflavin, and niacin. Nutritional yeast provides a cheesy flavor, a delicious addition to salads, soups, and other preparations.

Seaweed

Seaweed snacks can be a good source of beta-glucan and iodine. Seaweeds are also quite nutritious and rich in beta-glucan, especially brown seaweeds like kelp. Beta-glucan extracted from brown seaweed has been shown to have anti-tumor and immune-boosting properties.

Seaweed is also one of the best food sources of iodine. About 1 tablespoon (10 grams) of nori, the kind you find in sushi, the Japanese preparation, can provide enough iodine for your health.

Glucomannan or Konjac root

Glucomannan is derived from the root of Amorphophallus konjac (the konjac plant or elephant yam), which is native to warm, tropical Asia. Glucomannan from the konjac plant is a glucose-mannose polysaccharide in which 5-10% of the sugars are acetylated. The molecule is structurally related to glucomannan from guar gum.

Macroscopically, konjac glucomannan is a soluble, fermentable and highly viscous fibre, which is also traditionally used for culinary purposes in Japan and China.

Some fruits and vegetables

Other fermentable fibres include oligosaccharides from beans, peas and lentils, and pectin from apples, pears and green bananas. Beans, broccoli, sweet potatoes, eggplant, apples, strawberries and prunes are particularly rich in beta-glucans, which boost the immune system and lower cholesterol.

 

Possible risks and side effects of consuming too much fiber

If you are prone to diarrhea or have a condition that causes you to pass loose stools, you may have inflammatory bowel disease.  In such cases, eating too much insoluble fiber can cause discomfort and worsen symptoms. In this case, immediately reduce the amount of fiber you consume and consult your doctor.

Likewise, if you suffer from celiac disease or are gluten intolerant, increase your intake of insoluble fiber with caution.

It is imperative to make sure you drink plenty of water when following a high fiber diet, as water helps the fiber to perform its function properly and be eliminated properly at the right time.

 

Don't be fooled by what the packaging says!

You will find on the packaging of bakery, pastry and prepared products in general, the nutritional information box where they indicate the total carbohydrate, sugar and fiber content.

If you pay attention, you will see that animal products as well as bottled oils contain zero fiber. Likewise, sugar, white flour and other refined products will contain very little or none.

Along these lines, when considering purchasing a bagged product, the ratio of grams of carbohydrates to grams of fiber should be 5:1 or less! That is, a serving of muesli contains 63.7 grams of total carbohydrate. Where 6.5 grams correspond to fiber. So, 63.7/6.5 = 9.8 , which is much more than 5.

One slice of almond protein bread contains 13 total grams of carbohydrates, of which 5 grams are fiber. 13/5=3 , which is within the acceptable range of the ratio.

To successfully consume a high-fiber diet and achieve balance across all areas of health, the key is to lean primarily toward a diet based on fresh plants.

Our modern society has a serious immunological problem derived from a poor intestinal flora. We live exposed to antibacterial products, we solve the slightest ailment with antibiotics and our diet is destroying the good bacteria in our body, leaving it vulnerable to many pathogens.

Again, much of the solution is in your hands – the key, again, is your diet. As much as you can, focus on whole foods, especially vegetables, fruits, legumes, nuts, seeds and fermented foods. Eat good quality, complete protein and cut out refined sugar, processed foods, poor quality animal protein and alcohol.