Fiber: Eat Less, Feel More Satiated
Why does fiber make you feel more satiated?
Fiber plays an important role in digestion and can help you feel more satiated after a meal. Here are some reasons why fiber can help you feel full:
Slower digestion: Similarly to protein, fiber takes longer to digest than other nutrients, which means that it stays in your stomach longer and slows down the release of food from your stomach to your small intestine. This can help you feel fuller for longer.
Absorption of water: Some types of fiber, such as soluble fiber, absorb water in the digestive tract and form a gel-like substance. This can help slow down the movement of food through your digestive system, increasing feelings of fullness and reducing the likelihood of overeating.
Hormonal regulation: Eating fiber can also help regulate the release of hormones involved in hunger and satiety. For example, fiber can increase the release of the hormone cholecystokinin (CCK), which signals to the brain that you are full and should stop eating.
What foods contain fiber?
Fruits: Berries, apples, pears, oranges, bananas, and avocados are all good sources of fiber. Eating whole fruits, rather than fruit juice, is typically a better way to get more fiber.
Vegetables: Broccoli, carrots, sweet potatoes, Brussels sprouts, spinach, and kale are all high in fiber. Try to eat a variety of colorful vegetables to get a range of nutrients and fiber.
Whole grains: Whole wheat, oats, barley, quinoa, and brown rice are all good sources of fiber. Look for whole grain products, such as bread, pasta and cereals, and avoid processed grains that have had the fiber removed.
Legumes: Beans, lentils, chickpeas, and peas are all high in fiber and protein. They can be added to soups, stews, salads, and other dishes to boost the fiber content.
Nuts and seeds: Almonds, chia seeds, flaxseeds, and pumpkin seeds are all good sources of fiber. They can be added to smoothies, oatmeal, or yogurt for a boost of fiber and healthy fats.
