Eating fiber may be the key to feeling fuller
When people start off on the paleo diet, one of their biggest complaints is that the diet often leaves them feeling hungry, and doesn’t give them the same satisfaction as a great big heaping bowl of carbs does. David Moss of PaleoHacks explains that that feeling of satiety usually comes from “being stuffed with carbohydrate and thus having a huge rush of blood sugar and insulin”, and it’s that feeling that paleo dieters should seek to avoid.
Instead of eating more to achieve that feeling of being stuffed, the trick is to eat the right stuff — things that keep you fuller for a longer time. Some successful paleo dieters have said that once they discovered the right proportions of food, they could go for up to 24 hours in-between meals without feeling hungry! Unfortunately, there’s no miracle equation or wonder food that works for everybody… at least, not yet.
Scientists at the Rowett Institute of Nutrition and Health are investigating if fiber could be the key to feeling fuller, as well as the impact fibrous foods have on overall gut health. The Rowett Institute has often been praised for its contributions to food and nutrition. In the past few years, they’ve created ranges of healthy foods for M&S, helped regulate arsenic levels in rice, and even investigated how quickly the stomach empties after breakfast.
Dr. Alexandra Johnstone, head of research for the project has, in the past, shown interest in the paleo diet as well as other high-fat, low-carb diets, and this new research is just a step towards discovering why they’re so successful. According to Dr. Johnstone, “This research into how these fibres affect our appetite, will allow us to assess how they could be included in new food products with satiating qualities to help control appetite, manage weight and combat obesity.”
Should fiber be proven to be the driving force behind feeling fuller for longer, paleo dieters may feel a bit wary. After all, how does one get fiber without eating oats and grains? Well, the Ultimate Paleo Guide has the answer: soluble fibers can be found in strawberries, nuts, seeds, cucumbers, celery, carrots, and other root vegetables; insoluble fiber can be found in vegetables like cabbage, beets, and Brussels sprouts.
As a Paleo eater, where do you get most of your fiber? What balance seems to work best for you?