Effect of Soluble Fiber on Gut Peptides

Dietary fiber has been reported to provide a number of benefits, including benefits for heart health, blood sugar health, and weight loss.  The benefits of dietary fiber for weight loss are due to its ability to reduce appetite.  This ability is partly related to the viscous nature of fiber and its ability to add bulk to the diet.  However, recent research has indicated that dietary fiber might also effect hormones produced by our digestive tracts.

A new research study explored the effect of soluble dietary fiber (psyllium) on hormones produced in the digestive tract.  For this study investigators assigned 16 healthy volunteers to one of five test meals: [1] Low Protein & Low Fiber (6-7 grams), [2] Low Protein & High Fiber (23 grams), [3] High Protein & Low Fiber, [4] High Protein & High Fiber, or  [5] white wheat bread.  The researchers measured multiple hormones and asked the volunteers to rate their hunger and fullness.  The results of this study showed that:

• High fiber meals decreased ghrelin, a hormone that stimulates hunger, and Peptide YY, a hormone that reduces appetite, responses.
• Despite the decrease in Peptide YY response, the production of this appetite suppressing hormone was prolonged by high fiber meals.
• Glucagon-like Peptide 1, a hormone that effects insulin and suppresses hunger, was reduced by the High Protein & High Fiber meal.

This new study suggests that dietary fiber might have more effects on appetite than by just adding bulk to the diet.  The results of this study and some previous studies show that soluble dietary fiber can alter hormones produced in the digestive tract that are involved with feelings of hunger.  The decrease in ghrelin secretion and the prolonged production of Peptide YY, suggest that dietary fiber might reduce appetite through effects on these hormones.  These effects further support the role of dietary fiber consumption as part of a healthy weight management program.  A free paper on dietary fiber and energy regulation is available if you want to read more.

Managing your weight with my easy plan can be a great way to include fiber as part of your diet.  My Slim and Beautiful milk protein shakes contain 3 grams (12% of the recommended daily value), while my Slim and Beautiful soy protein bars contain 5 grams of healthy fiber (20% of the daily value!).