Fiber is often praised for its digestive health benefits, but some types of fiber do much more than just keep things moving. Certain fibers can support hormones in the gut that help control appetite and blood sugar—offering a natural way to support metabolic health without medication.
GLP-1 is a hormone released in the gut after eating. It helps the body manage blood sugar by supporting insulin release, slowing digestion, and signaling fullness to the brain. These effects help reduce hunger and keep blood sugar levels steadier after meals.
While GLP-1 medications mimic this hormone, they can come with side effects. Supporting the body’s own GLP-1 production through food may be a gentler, food-first option for many people.
Dietary fiber slows digestion, which leads to a more gradual rise in blood sugar after eating. Some fibers—especially soluble and fermentable fibers—are broken down by gut bacteria into helpful compounds called short-chain fatty acids. These compounds signal the gut to release GLP-1 and another fullness hormone called PYY, which together help regulate appetite and metabolism.
Certain fermentable fibers are especially effective at supporting GLP-1 and PYY, including beta-glucans, oligosaccharides, pectin, and resistant starch. Foods rich in these fibers include:
Filling your plate with fiber-rich whole foods can support natural satiety, steadier blood sugar, and long-term metabolic health. By choosing the right types of fiber, everyday meals can help activate the body’s own appetite-regulating systems—no prescription required.
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