(Diet) A Very Easy Way to Increase Appetite-Reducing Hormones

Foods rich in fiber, such as vegetables, help reduce food intake by keeping you feeling full for a long time even with small amounts. 

 

Fiber absorbs water in the stomach and intestines, expands, and remains in the intestines for a long time without being broken down by stomach digestive enzymes. This is not the only reason why fiber keeps you feeling fuller longer. Recently, Eating high-fiber foods causes the small intestine to release appetite-reducing hormones. The research results have been released.

 

A research team at Imperial College London in the UK analyzed the small intestine's response to food intake in a small group of healthy adults. The participants were randomly assigned to a four-day period.

▲Meals containing high-fiber foods (apples, chickpeas, carrots, etc.)

▲ Participants ate a meal containing low-fiber foods (white bread, cookies, etc.). The research team collected substances produced by the ileum cells of the small intestine through a tube attached to the participants before and after the meal.

Analysis revealed that consuming high-fiber foods altered the microbiome of the small intestine and increased the release of peptide YY 3-36 (PYY) from ileal cells compared to non-high-fiber foods. PYY is a hormone that helps regulate appetite by secreting enzymes and hormones.

 

The same results were observed when high-fiber foods, such as chickpea puree or apple juice, were consumed after structurally decomposing them. came out.

The research team analyzed that this was because a high-fiber diet increased the release of specific amino acids in the small intestine.

 

 

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I need to look for vegetables that are high in fiber.

 

Mushrooms, seaweed, oats, avocado,

Sweet potatoes, lettuce, peas, etc...

 

It is known that whole grains also contain a lot of fiber.