What can increase satiety

Increasing satiety can be achieved through high fiber foods, high protein diets, adequate water intake, low glycemic index foods, and adjusting eating habits.

1. High fiber food:

The expansion of dietary fiber by absorbing water can delay gastric emptying. Oats, kiya seeds, broccoli and other foods are rich in soluble fiber, which forms gel like substances in the intestinal tract, extending digestion time. The insoluble fiber in whole grains and legumes can increase food volume and stimulate the transmission of satiety nerve signals. It is recommended to consume 25-30 grams of dietary fiber daily, gradually increasing to avoid bloating.

2. High protein diet:

Protein stimulates the secretion of satiety hormones such as cholecystokinin and GLP-1, and high-quality proteins such as eggs, Greek yogurt, and chicken breast require longer time to break down. Research shows that consuming 30 grams of protein for breakfast can reduce daily calorie intake by approximately 200 calories. Whey protein and soy protein have better satiety effects than carbohydrates and fats.

3. Adequate drinking water:

Drinking 500 milliliters of water before meals can expand stomach capacity and transmit satiety signals through the vagus nerve. Winter melon, cucumber and other high moisture foods have low unit calories, which can fill the stomach and control calories. Dehydration can easily be confused with hunger. It is recommended to drink 1500-2000 milliliters of water daily, with small sips for better results. 4. Low glycemic index foods: Low glycemic index foods such as brown rice, sweet potatoes, apples, etc. slowly release glucose to avoid false hunger caused by sudden increases and decreases in blood sugar. This type of food usually requires thorough chewing, extending the eating time to allow sufficient time for the satiety signal to be transmitted to the brain. Paired with moderate amounts of healthy fats such as avocado can further enhance satiety duration.

5. Adjust eating habits:

Chew slowly to fully transmit the signal of oral fullness, and chew 20-30 times per bite is recommended. Use small utensils to control the amount of food consumed at a time, and supplement with a small amount of nuts or yogurt 2-3 hours between meals. Avoiding distracted eating and focusing on eating behavior can enhance satiety perception sensitivity.

The implementation of satiety management strategies should be combined with individual metabolic characteristics. A high fiber diet may be accompanied by bloating in the early stages, and can be adapted from small doses. Protein intake should consider renal function status. Patients with chronic kidney disease should consult regularly and keep a diet diary to help identify effective combinations of satiety foods. At the same time, maintaining 30 minutes of moderate intensity exercise daily can improve leptin sensitivity. Long term adherence to these methods can not only control appetite, but also improve gut microbiota balance and basal metabolic rate.