Daily Tip #17: Fiber: The Satiety Secret for Hunger
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VARSHA: do you ever finish a meal? Feeling satisfied only to find yourself hungry an hour later. or maybe you're the person who finds themselves standing in the fridge at 9:00 PM even though you ate dinner just two hours ago. Today I'm going to share one of the most powerful yet completely natural tools to help keep you full. That tool is fiber.
Let me explain what's happening in your body when you feel so hungry quickly after eating, when you eat foods that cause your blood sugar, this. Spike things like processed foods, refined sugar, sugary snacks, or even a meal without enough fiber.
Your blood sugar may shoot up fast and then your insulin spikes and what must come up must come down so your blood sugars will drop back. Down your body panics and releases hunger hormones like ghrelin, literally telling you to eat again. This is where fiber becomes your secret weapon. Fiber, especially the soluble kind, [00:01:00] acts like a gentle brake pedal for your digestion.
It slows down how quickly carbs are broken down and absorbed so you don't get those dramatic insulin spikes, which can then drop your blood sugars rapidly. Now there are two types of fibers that you should know about. There's soluble fiber and these fibers dissolve in water and it'll form a gel-like substance in your gut.
This is a satiety. This really keeps you full. It helps lower your cholesterol too, and it stabilizes your blood sugar. You'll find in things like oats, apples with the skin on it, citrus foods, beans, lentils, and some of my favorites, like ground flax and chia seeds. Insoluble fiber doesn't dissolve. It adds bulk to your stool and helps.
Keep everything moving through your intestines so that you can have regular bowel movements, which is very important for detoxification. So think of it like nature's broom, trying to sweep everything [00:02:00] out.
And you can get insoluble fiber from whole grains, nuts, leafy greens and vegetables like broccoli and cauliflower.
Fiber also helps release your satiety hormones. So not only do you get the appetite suppression from not having the blood sugar spikes, but it also triggers your satiety hormones, which tell your brain that you are full.
That brings me to our daily habit Challenge.
I encourage you to add an extra serving of fiber rich food to one of your meals. Women are supposed to get at least 25 grams of fiber a day. . And if you can even get a little bit more like 35 grams, that's even better. And men are supposed to get 35 grams a day. You wanna work up your fiber slowly so that you don't get any GI distress, but work your way up to adding one fiber rich food to your meal. And as you feel comfortable with that, then you can , add it to your other meals until you're getting your recommended daily amount.
And certainly work with your doctor to make [00:03:00] sure you know what your fiber grams are supposed to be based on your health conditions. 'cause there may be some people that should not get a lot of fiber.
some ideas to get you started is add a handful of berries to your oatmeal. Toss a couple handfuls of spinach in your smoothie.
And replace your afternoon crackers or chips with carrot sticks, cucumber slices or bell pepper strips paired with hummus or guacamole.
I hope this was helpful. Please follow or subscribe and thanks for listening or watching, and have a fantastic day.
