Tired of feeling hungry all the time? Sick of snagging snacks between meals, only to feel unsatisfied? Difficulty losing weight?

Maintaining a healthy weight and managing blood sugar levels can be challenging, but research suggests that incorporating high-fiber foods into your diet can make a significant difference. A recent study reveals the connection between fiber-rich foods, weight loss, and glucose regulation (1).

The Role of GLP-1 in Weight Loss and Glucose Regulation

Glucagon-like peptide-1 (GLP-1) is a hormone produced in the intestines that regulates blood sugar levels and appetite. Research has shown that GLP-1 receptor agonists, such as Ozempic and Wegovy, are effective in promoting weight loss and improving glycemic control in individuals with type 2 diabetes (2). While I think these meds have a role in some individual’s weight loss journey, it’s important to understand that these medications can have side effects and are not suitable for everyone.

How GLP-1 Works

When you eat, cells in your intestine release GLP-1, a satiation hormone that:

• Slows digestion
• Suppresses hunger signals
• Stimulates insulin release
• Activates neural circuitry in the brain

GLP-1’s actions are rapid, but short-lived, lasting only minutes. That is where weight-loss medications like semaglutide differ, persisting in the blood for days and directly reducing appetite and cravings.

Fiber-Rich Foods: Natural GLP-1 Boosters

Fortunately, high fiber foods naturally stimulate GLP-1 production. High-fiber options include:

• Legumes (lentils, chickpeas, black beans)
• Whole grains (quinoa, brown rice, oats*, barley*)
• Cruciferous vegetables (cauliflower, Brussels sprouts)
• Fruits (apples, berries)
• Seeds (chia, flax)

*The type of fiber in oats and barley, beta-glucan, has been shown to be particularly beneficial for promoting satiation between meals. Adding a protein to your whole grains will keep you even more satisfied. Think protein-powder added to oats and chicken added to quinoa or barley bowls.

Fiber-rich foods promote long-lasting fullness through:

1. Delayed gastric emptying: Fiber slows digestion, keeping you feeling fuller longer.
2. Increased satiety hormones: Fiber stimulates GLP-1 release, reducing hunger.
3. Improved blood sugar regulation: Fiber regulates glucose levels, reducing insulin resistance.
4. Water absorption: Fiber absorbs water, expanding in the stomach and promoting feelings of fullness.

Practical Ways to Get More Fiber in your Diet

95% of Americans do not get enough fiber. No wonder we struggle with an obesity epidemic. Here are some ways to boost your fiber intake:

-Add ground flaxseeds to smoothies or oatmeal

-Swap instant or rolled oats for Gluten-Free Oat Bran (Bob’s Red Mill). I use this in baking (when recipes call for oat flour, you can swap oat bran for even more fiber). You can also make hot oat bran cereal in the morning for a fiber-rich breakfast.

-Aim for 6 cups veggies daily. High fiber veggies include squash, broccoli, cauliflower, brussels sprouts, artichokes, and asparagus.

-Make chia pudding. Chia seeds are an excellent source of fiber.

– Don’t peel edible skins from fruits and vegetables. Keep skins on your potatoes, sweet potatoes, cucumbers, apples, and kiwis (yes, the skin on kiwis is edible and a great source of fiber!). -Try adding 1 TBSP psyllium husk powder to your water in the morning. This gives you an easy 7 grams of fiber right off the bat and helps curb appetite and cravings.

-Snack on blueberries, raspberries, and nuts. Avoid empty carbs as snacks, which are devoid of fiber (pretzels, crackers, chips hardly have any fiber).

-Swap crackers for Flackers. A serving of flackers provides 6 grams of fiber compared with a serving of Nut Thins crackers which only provides 1 gram.

-Add avocado to foods- eggs, salads, and smoothies. Half an avocado provides approximately 5 grams of fiber.

Goal for daily fiber intake: Aim for at least 35 grams daily (or approx. 10 grams per meal).

Additional Strategies for Staying Satiated

1. Protein-rich foods: Include protein sources like lean meats, nuts, and seeds to slow digestion.
2. Healthy fats: Add sources like avocado, olive oil, and fatty fish to promote satiety.
3. Volume-based eating: Focus on low-calorie, high-volume foods like salads and soups.
4. Mindful eating: Savor your food, reducing stress and increasing satisfaction.

While Ozempic and other GLP-1 medications haven shown promise in weight loss and glucose control, nature offers its own solution. By incorporating GLP-1 boosting foods and strategies in your diet, you can unlock the secret to long-lasting fullness and weight loss without relying on meds. Don’t get me wrong- there is a place for these meds at times. And micro-dosing these meds can be a balanced approach where you achieve your goals without the side effects. Here is more info on our approach to prescribing semaglutide.

Check out this blog post on staying satiated and satisfied.

Ready to take control of your metabolic health? Join our Metabolic Reset Group Visit and learn how to balance blood sugar and lose weight in a supportive group setting.

References:

(1) NPR. (2023, October 30). Diet Studies Suggest Fiber-Rich Foods Aid Weight Loss And Blood Sugar Control.

(2) Wilding, J. P., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 384(11), 934–946.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.