How Soluble Fibre Helps Reduce Appetite

Soluble fibre is a powerful natural appetite suppressant. By suppressing your appetite, you are more likely to reduce your calorie intake, which can help you lose weight.

There are several theories about how soluble fibre can help reduce your appetite, but here are the two key ones.

First, soluble fibre helps regulate hormones involved in appetite control. Some studies have found that eating soluble fibre reduces the levels of hunger hormones produced by the body, including ghrelin. Others have shown that soluble fibre increases the production of hormones that make you feel full, such as peptide YY.

Second, fibre can reduce appetite by slowing the movement of food through the gut.

When nutrients like glucose are released slowly into the gut, your body releases insulin at a slower rate. This is linked to a reduced sense of hunger.

Sources of soluble fibre

Soluble fibre is easy to add to your diet and found in a variety of plant-based foods.

Foods that are high in soluble fibre include flaxseeds, sweet potatoes, fruits like oranges and apples, brussels sprouts, legumes and grains like oatmeal. Avocado is also an excellent source, as are carrots and broccoli.

Additionally, Herbalife's Multifibre Drink is an excellent source of soluble.

However, although soluble fibre may help you lose belly fat, it’s not a great idea to eat lots of soluble fibre right away. This can cause side effects, such as stomach cramps, diarrhea and bloating. It’s best to increase your intake slowly, over time, to help improve your body’s tolerance.