If you watch TV, you know that Semaglutide drugs, also called GLP-1 agonists, are all the rage. And with good reason, they work. But more on that in a bit.
As a dietitian, I’ve always been big on telling people to eat more fiber-rich foods Not only does fiber improve digestion–making food move smoothly through your digestive tract. But it’s also been shown to help you feel full, cut cholesterol levels, improve blood pressure and reduce the risk of certain cancers. The benefits go on and on. One being, when you feel full, it helps keep cravings away. When you eat fiber, it keeps you full!
But now scientists are learning that specific types of foods and fibers stimulate the production of certain gut hormones (like Glucagon-Like Peptide-1 or GLP-1).
GLP-1 is a hormone secreted in your intestine in response to food. Different types of macronutrients, probiotics and even some minerals like calcium stimulate the release of GLP-1 differently.
What does GLP-1 Do?
- Stimulates insulin secretion to lower blood glucose.
- Promotes satiety, which can help with cravings and “food noise.”
- Delays gastric emptying, thus decreasing after-meal blood glucose.
- Reduces appetite, which gradually leads to weight loss.
Many factors affect GLP-1 Levels:
- Types of nutrients eaten.
- Diseases such as Type 2 diabetes, nonalcoholic liver disease and polycystic ovary syndrome.
- Drugs like insulin and metformin.
- Bariatric surgery like gastric bypass, sleeve gastrectomy and duodenal-jejunal bypass. (increases secretion.)
- Probiotic bacteria like Bifidobacteria and Lactobacillus.
- Resveratrol, found in foods like grapes, grape juice, red wine, boiled peanuts, blueberries, bilberries and cranberries.
GLP-1 mimicking Semaglutide drugs like Ozembic and Mounjaro (for type 2 diabetes) and Wegovy (for weight loss) have become so popular, they are on the FDA Drug Shortage List. Even if you can find some, insurance coverage is limited and they are very expensive!
Back to Fiber
While the Semaglutide drugs do work very well, there can be side effects–sometimes drastic. The good news is that research is starting to show that certain types of fibers may increase the amount of GLP-1 your body naturally makes. Fibers that are fermented by bacteria in your colon are the ones that stimulate GLP-1 as well as another hormone-PPY. Here are some examples of the fibers and where you can get them:
Beta Glucan Fiber
- Barley
- Oats
- Rye
Oligosaccharides
- Beans
- Peas
- Lentils
Pectin
- Apples
- Pears
- Citrus Fruit
- Green bananas
- Carrots
- Tomatoes
- Potatoes
Other GLP-1 Stimulating Nutrients
Research about what nutrients increase GLP-1 and other gut hormones are still in their infancy. However, it appears that long chain fatty acids (olive oil for example) certain proteins (whey, some fish proteins and genistein in soy) and antioxidants (like curcumin and resveratrol) all appear to increase GLP-1 secretion.
Bottom Line
It all goes back to the foundation of healthy eating: a variety of foods, including vegetarian sources of protein like soy, nuts and beans, plenty of vegetables and fruits, as well as whole grains, herbs and spices. Curcumin is found in curry and also by itself. Resveratrol is found in peanuts, grapes, red wine and blueberries. And guess what–this type of eating closely resembles the Mediterranean Diet!
The other important foundation you need is a healthy gut. Getting probiotics, either through foods like yogurt, kefir, sauerkraut, and other fermented foods, or through a supplement is a good idea. (Find my post on Good for the Gut recipes here. Eating fiber-rich foods, especially those listed, will give you prebiotics that also foster a healthy gut, help you feel full, and cut cravings.
Happy Eating!
References
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