While some factors involved in your health are things you cannot change, science is increasingly uncovering actions we can take to make our lives better. One of the areas we are finding we have more control over than previously thought is hunger.
You have probably heard that eating a good breakfast with lean protein helps control your hunger later in the day. You have probably also heard that consuming fiber helps control hunger too—science is now showing that this is especially true of prebiotic fiber.
Fiber is not absorbed into your body—it supplies no calories—but it is bulky and hearty, making you feel full. Soluble fiber also soaks up water, making a sort of gel inside your intestines that slows the absorption of sugar. Slow absorption of sugar means a lower glucose spike—that’s good news on a number of levels, including for people with blood sugar excursions, feelings of hunger, and cravings for sweets.
Now add to that the emerging science of the microbiome. The health of your microbiome can be key to hunger and satiety. And key to microbiome health is what is known as prebiotic fiber. Not all fiber is created equally, and with the discoveries of the importance of the microbiome, it is important to learn the differences.
Fiber for you; prebiotic fiber for your microbiome
Making you feel full isn’t the only thing fiber does. Prebiotic fiber serves as food for the trillions of microorganisms that live inside you. These microbes can help you control your appetite and feel satisfied. The word “prebiotic” simply refers to the nutrients that the microorganisms need in order to multiply and to produce healthy metabolites, such as short-chain fatty acids. When you consume prebiotic fiber, you are feeding the microbes that live inside you, not yourself—the benefit being that they help you feel satisfied even while you are consuming very few calories.
Some bacteria are better able to help than others. For example, certain GI bacteria that produce methane are associated with weight gain and obesity, while other types of bacteria (such as producers of acetate, a short-chain fatty acid) are associated with metabolic health. For this reason, it’s important to not only feed your microbes with prebiotic fiber, but also to steer your microbial population in the direction of better metabolic health for you. One way to do this is to eat prebiotic antioxidant polyphenols along with your prebiotic fiber— a combination that grows the bacteria that are healthiest for you. In turn, these bacteria will help crowd out other microbes that are associated with weight gain or other metabolic issues. By selecting the right blend of prebiotics, you can nourish your microbiome, shift its activity to healthful metabolic production, and help protect your GI. The production of short-chain fatty acids in your large intestine is one of the key benefits. The science of the microbiome takes fiber well beyond your grandfather’s bran muffin.
The power of communication
Our gut communicates with our brains—telling our brains that we have eaten enough—via hormones and neural connections. These lines of communication can be helped or hijacked by gut bacteria sending signals that influence us to crave specific types of food. A growing body of evidence indicates that the gut microbiota can strongly influence feelings related to appetite, even possibly to the point of leading to eating disorders. A well-fed set of good bacteria in the GI produces molecular signals that are sensed by the cells in your intestinal lining, which in turn produce hormones that are interpreted by your brain as satisfaction, or satiety. They also help control the rate of release of food from your stomach to the rest of your GI, and they are associated with helping to regulate blood sugar.
The good news is that when you feed your gut microbiota the right prebiotics, the population will shift towards one that can help you slow the cycle of hunger. Constant swings of blood sugar caused by the overconsumption and frequent consumption of simple carbohydrates can have the effect of a continuous state of hunger and craving for more of these same carbohydrates. This in turn drives the repetition of this unhealthy diet, leading to unhealthy outcomes. One way to overcome this process—and bring power over hunger—is to supplement your diet with a delicious, easy to prepare drink, called BiomeBliss.
BiomeBliss has been tested in two rigorous clinical studies to provide the optimal ratio of prebiotic fiber and polyphenol antioxidants to support a healthy microbiome. With polyphenols (from blueberries, the equivalent of a full cup of blueberries—minus the sugar—in every serving) and extracts from two prebiotic powerhouses—agave and oats—BiomeBliss can help you to grow more of the right kind of bacteria you need. Try it today and see how easy it is to lower your feelings of hunger, helping you get on the road to a healthier diet and a healthier you!
Published: June 4, 2018