The weight loss industry has been revolutionized by medications like Ozempic, Wegovy, and Mounjaro. But did you know that there are everyday foods in your pantry that can have similar effects on the body? These drugs contain semaglutide, which mimics the hormone GLP-1 in our bodies. GLP-1 is released when we eat and helps regulate insulin release, slows down digestion, and signals to our brain that we’re full. While GLP-1 only lasts a few minutes, semaglutide can last for days, leading to significant weight loss.
Interestingly, certain high-fiber foods can have a similar impact on our bodies. Fiber is digested slowly, which means it moves through our digestive system more slowly, triggering the release of GLP-1 and another hormone called PYY, which decreases appetite. This slower process can suppress appetite for a longer period and reduce cravings between meals.
However, not all fibers are created equal, and foods with added fiber may not have the same appetite-controlling effects. Fermentable fiber, such as beta glucan found in barley, oats, and rye, is the most effective for managing appetite and weight. Other examples of fermentable fibers include dextrin in wheat products, oligosaccharides in beans and lentils, and pectin in apples, pears, and green bananas.
“Just being aware of your fiber intake and increasing it is a significant step towards improving your health,” says Frank Duca, a researcher from the University of Arizona’s Cancer Center. “Once you’re in the habit of consuming more fiber, you can focus on incorporating more beta glucan and barley into your diet.”
It’s important to note that not all foods with added fiber are beneficial for weight loss. Some companies add fiber that doesn’t trigger the release of appetite-regulating hormones. So, it’s crucial to choose foods with the right type of fiber to support your weight loss goals.
