Fight Ghrelin with Fiber!

By Georgia Saler Histon RDN

Eating well is something that everyone knows they should do but many fail to do. Too often, people adopt diets as a way of life. I am here to tell you diets do not work; they never have and they never will. I am here to challenge you to shift your focus on eating, to be healthy first and foremost. Improving your lifestyle in time will yield weight loss. Start focusing on a better version of you, a more energetic being, and an overall healthier you.

There are a few hormones that contribute to obesity and weight gain if they are out of balance. We are going to talk about ghrelin. Ghrelin is the hormone that tells you that your body is hungry. Ghrelin levels are often high when a person is overweight, and you always feel hungry no matter how much you eat. Research shows that high ghrelin levels not only make you feel hungrier, but they also increase the desire for high calorie foods. The good news is that a diet high in fiber has been shown to balance ghrelin levels in overweight people. This can turn off the constant hunger and reduce the appeal of high calorie foods.

It is recommended to eat 25-40 grams of fiber a day. Only 8% of people do this!

Eating plenty of fiber will help you feel full longer and help balance blood sugar, reduce cholesterol, reduce high blood pressure, and reduce risk of cancer. To put this high-fiber, appetite-busting diet in place: Start by eating 5-10 servings of vegetables and fruits. Including vegetables in your diet will also give your body the micronutrients it needs to function optimally. Eat beans. Did you know that 1 cup of beans has 16 grams of fiber? A cup of spinach has less than 1 gram. An apple has 4 grams.

You also want to include whole grains, nuts, and seeds in your diet. These foods will give your body protective health benefits, increased energy and a happier, healthier you.