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Hungry After Meals? It's Not Constipation, It's Fibre!
7 Dec
Summary
- Early hunger after eating signals low fibre, not constipation.
- Fibre deficiency disrupts hunger hormones and slows digestion.
- Aim for 25-30 grams of fibre daily for sustained fullness.
The initial indicator of insufficient dietary fibre may not be constipation, but rather experiencing hunger shortly after eating. Experts highlight that a lack of fibre accelerates digestion and causes blood sugar fluctuations, consequently triggering early hunger by interfering with crucial satiety hormones like leptin and ghrelin.
Fibre plays a vital role in slowing sugar and fat absorption, which keeps food in the stomach longer and promotes a prolonged feeling of fullness. Without at least 25-30 grams of fibre daily, food digests too rapidly, leading to sharp drops in blood sugar and a quick return of hunger. This disruption also affects the gut-brain axis, impacting hunger regulation and metabolism.
While other factors like stress or excessive refined carbohydrates can cause post-meal hunger, persistent cravings point to dietary fibre deficiency. Increasing natural fibre sources, staying hydrated, and maintaining regular meal times can help restore digestive balance and improve satiety, preventing potential weight gain and metabolic problems.
