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   Less snacking, more satisfaction: Some foods boost levels of an   
   Ozempic-like hormone   
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   But here's the hitch. Not all fiber works the same way. Duca and other   
   researchers are beginning to show that particular types of fibers are   
   more potent at triggering GLP-1 release and at regulating hunger than   
   others. "We're seeing now that companies are adding fiber to foods,   
   but a lot of the time, they don't add the kind of fiber that's super   
   beneficial for you," Duca says.   
      
   How GLP-1 helps flip hunger into satisfaction   
      
   To understand why fiber is so important for producing GLP-1, let's   
   look at what happens when you don't eat much fiber. Let's say you wake   
   up in the morning feeling hungry and you eat two slices of white bread   
   and a fried egg. As the digested food moves into the small intestine,   
   many of the nutrients, such as the carbohydrates, fats and amino   
   acids, trigger an avalanche of activity in your blood and brain.   
      
   "The food activates cells in your intestine, which then release a ton   
   of hormones," says Sinju Sundaresan, who's a gut physiologist at   
   Midwestern University. About 20 of these hormones, including GLP-1,   
   are known as satiation hormones.   
      
   "They tell your body to start absorption, and to suppress your hunger   
   signals," Sundaresan says. So you slow down eating and eventually stop   
   because you feel satisfied.   
      
   At this point, GLP-1 kicks into action. It stimulates the release of   
   insulin and slows down how quickly the bread and egg moves from your   
   stomach into the intestine. So you don't use up the fuel all at once,   
   says Gary Schwartz, who studies the neuroscience of eating and   
   appetite at Albert Einstein College of Medicine.   
      
   GLP-1 also likely activates neural circuitry inside the brain by   
   turning on nerves inside the lining of your gut. "These neurons   
   collect information from the gut, and then signal all the way to the   
   brain stem, where you find another signaling pathway for GLP-1,"   
   Schwartz explains.   
      
   But GLP-1's actions are extremely fast. "Once the hormone hits the   
   blood, it begins to be degraded," says integrated physiologist Darleen   
   Sandoval, at the University of Colorado, who has studied GLP-1 for   
   more than a decade. "By the time GLP-1 gets to the heart and the rest   
   of the circulation, there's very little of it left," she says.   
      
   And so an hour or two after eating this no-fiber breakfast, GLP-1   
   levels in your blood plummet. And when lunch rolls around, you're   
   hungry again.   
      
   This is where GLP-1 differs substantially from semaglutide, the active   
   ingredient in weight-loss drugs. GLP-1 sticks around in the blood for   
   only a few minutes, but semaglutide persists for days. And this   
   stability allows the drug to go into the brain, where it squelches   
   appetite and cravings directly, says Sandoval. That's why people on   
   these drugs lose so much weight. "In mice or rats, we can give   
   naturally occurring GLP-1 directly into the animals' brains, and it   
   stops them from eating," Sandoval says.   
      
   But, back to our breakfast scenarios: What if, instead of eating white   
   bread, you had two slices of rye bread, with about 8 to 10 grams of   
   fiber in them? Turns out, adding that hefty portion of fiber adds   
   another opportunity for your intestine to release GLP-1, many hours   
   after the meal.   
      
   Satiation hormones last longer after eating fiber   
      
   Our bodies don't have the capacity to break down fiber. So it moves   
   through our small intestines largely unchanged, and eventually -   
   approximately 4 to 10 hours after a meal - reaches our colons.   
      
   Here, inside the large intestine, the fiber meets a whole crew of   
   microbes that can digest the fiber. Bacteria in your large intestine   
   can break down certain dietary fibers into smaller molecules. And   
   these smaller molecules can trigger the release of not only GLP-1, but   
   also another key hormone that decreases your appetite, called PYY   
   (peptide YY). These smaller molecules also can suppress appetite on   
   their own, and have been linked to lower body weight and better   
   glucose regulation.   
      
      
   Since this extra boost of GLP-1 and PYY occurs hours after you eat, it   
   can tamp down cravings between meals and even the overall desire to   
   eat the next meal. "PPY regulates satiety - that is how long you wait   
   between meals," says the University of Arizona's Frank Duca. "The   
   release of PYY, in addition to the GLP-1, can increase the length of   
   time between meals," he says.   
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   https://www.npr.org/sections/health-shots/2023/10/30/1208883691/   
   iet-ozempic-wegovy-weight-loss-fiber-glp-1-diabetes-barley   
      
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