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Effects of Fibre On Hunger

Written by Achiever Foods Nutrition Unit

There’s a popular saying that “A hungry man is an angry man”. Whether this statement is absolutely true or not, we all know that hunger is one of the main drives for eating. Some people will go all miles to ensure they satisfy their hunger urge. More so, due to the negative effects of hunger, it has actually become a global concern. This is one of the reasons why the UN and many other bodies are fighting to reduce the impact of hunger and if possible achieve zero hunger by 2030 (UN Reports).

People eat for reasons best known to them. Some for pleasure, luxurious living, to overcome a lifestyle disease, to stay healthy etc.

One of the general reason why we eat is to satisfy hunger. However we have to understand that there are some foods that can help you satisfy hunger in such a way that it can sustain you for longer periods before your next meals. This works for many people in many situation except for peculiar reasons like people with underlying diseases etc.

Let’s look at how fibre helps in reducing hunger levels;

Fibrous Foods

Fibre is a carbohydrate found in food like fruits, vegetables and whole grains. Most fruits and vegetables have the fibre concentrated in the skin, seeds and membranes.

Fibre is a very essential nutrient for good health. Fibre foods are good for digestive health, because of their low glycemic nature. It helps prevent or relieve constipation. It can further help in maintaining a healthy weight.

“one recent study showed how butyrate made by gut bacteria from certain types of fiber acts as a switching molecule that turns on an anticancer gene — and turns OFF colon cancer. In fact, fiber has been shown to reduce the risk of colon cancer by as much as a third and breast cancer by almost 40 percent.” (www.huffpost)

TYPES OF FIBRE

There are two types of fibre. These include Soluble Fibre and Insoluble Fibre.

Soluble Fibre: Soluble fibre dissolves in water and slows down the rate at which the stomach releases digested food into the gut. Studies have revealed that more soluble fiber consumption have led to greater variety of bacteria in the gut coupled with better health outcomes. It can equally help in lowering blood cholesterol and glucose levels.

Soluble Fibre Sources: When adding soluble fibre to your meals it’s advisable to start slowly and build it up and especially including drinking of water to enable it form a gel-like structure and prevent constipation. Some sources of soluble fibre diets include the following;

  1. Oat bran, rice bran, barley etc.
  2. Black beans, kidney beans, lima beans, lentils, green peas etc.
  3. Apple, Pawpaw, guavas, avocados, citrus fruits etc.
  4. Sweet potatoes, cabbage, carrots etc.

Insoluble Fibre: Insoluble Fibre does not dissolve in water and it enhances bulky movement of materials through the digestive system. Insoluble fibre is the type of fibre that adds bulk to our stools helping to pass solids out more easily. Insoluble fibres found in our diet include cellulose, hemicellulose and lignins.

Insoluble Fibre Sources: Wheat bran, sesame seeds, chia seeds, prunes, kiwi etc. Beans has both soluble and insoluble fibre.

Fibre & Hunger

👉Fibrous foods helps you feel full without adding extra calories to your diet

👉It reduces hunger by filling your stomach and stimulating the brain receptors that it’s time to stop eating

👉It slows down the rate of food absorption from the gut to the bloodstream, this reduces the amount of insulin produced after a meal, which also controls your appetite and blood sugar spines

Fibre Deficiency

When one is deficient of fibrous foods in their diet it can result in the following;

1. Constipation
2. Weight Gain
3. High blood sugar
4. Hypertension etc.

OPTIONS for Choosing Fibrous Foods

  1. Choose apple instead of apple juice
  2. Choose brown rice instead of white rice
  3. Choose rice dish with plenty veggies instead of more rice and less veggies
  1. Choose fruits for snack instead of cookies, pastries etc.
  2. Choose oats or add fibre powder ( eg: turkey berry powder) to porridges instead taking white porridge
  3. Choose whole wheat bread instead of white bread

These and many more are some options you can include into your diet if you want to stay full for long, reduce hunger and as well as improve your health.

The Bottom Line

Make it a point to include fibrous foods to your meals because it does not just help your health but it can also help you cut down on food budget, from eating junk foods. Overall fibrous foods helps those who want to lose weight and those who may want to go on a fast for some hours. Stay healthy and be strong.

If you need any Daliha Product, kindly click on the link below to place your order and it will be delivered to you at your door. https://achieverfoods.net/shop/. Call or WhatsApp us on 0200877339 and we will attend to your orders.

If this article was helpful to you, please feel free to Share your Comments with us. Thank you.

If you need some more insights into this subject kindly send us a mail to [email protected] or call our Nutrition Business Unit on +233 24 842 3588.

If you need any Daliha Product, kindly click on the link below to place your order and it will be delivered to you at your door. https://achieverfoods.net/shop/. Call or WhatsApp us on 0200877339 and we will attend to your orders.

If this article was helpful to you, please feel free to Share your Comments with us. Thank you.

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