Foods rich in fiber, such as vegetables, help maintain a feeling of fullness for a long time even in small amounts, thereby reducing food intake. 

 

Fiber absorbs water in the stomach or intestines, swells, and remains for a long time without being broken down by gastric enzymes. The reason fiber keeps you feeling full longer is not only this. Recently, research has shown that consuming foods high in fiber triggers the release of appetite-suppressing hormones in the small intestine.

 

A research team from Imperial College London analyzed the response of the small intestine to food intake in a small number of healthy adults. Participants were randomly assigned over four days.

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

 ▲저섬유질 식품(흰 빵, 과자 등)을 포함한 식사를 했다. 연구팀은 참여자들이 달고 있는 튜브를 통해 식사 전후로 소장의 회장 세포에서 생성되는 물질을 채취했다.

Analysis results showed that consuming high-fiber foods alters the intestinal microbial community compared to not doing so, and more peptide YY (PYY) is released from ileal cells. PYY is a hormone that helps regulate appetite by secreting enzymes and hormones.

 

The same results were observed when consuming structurally broken-down high-fiber foods such as chickpea puree and apple juice.

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

 

 

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I should look for vegetables that are high in fiber.

 

Enoki mushrooms, seaweed, oats, avocado.

Sweet potatoes, lettuce, peas, etc...

 

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