Hormonal
Fermentable carbohydrates (FCs) and their microbial byproduct, short-chain fatty acids (SCFAs), regulate appetite and energy homeostasis by stimulating the release of anorectic gut hormones (GLP-1 and PYY) via FFA2/FFA3 receptors and promoting intestinal gluconeogenesis.
To leverage SCFAs for appetite control, incorporate fermentable fibers like inulin, oligofructose, or resistant starch into your diet. Because high doses can cause digestive issues, start with small amounts (e.g., 5-10g/day) and slowly increase over several weeks. This allows your gut bacteria to adapt and produce SCFAs, which signal fullness (via GLP-1 and PYY) to your brain, potentially helping you eat less naturally.
Here we review recent findings in this field and propose an interconnected picture of how SCFAs may affect appetite regulation and energy homeostasis.
Why this rating
The paper is a review of animal and limited human studies, noting significant gaps in human data and inconsistent translation from rodents.
Source
The role of short chain fatty acids in appetite regulation and energy homeostasis
Claire Byrne et al. · International Journal of Obesity · 2015
DOI 10.1038/ijo.2015.84
More from this paper
- High-wheat fiber and inulin-propionate ester supplementation can reduce weight gain and improve body composition in overweight adults over long-term (24 weeks) interventions.Good
- Specific SCFAs (propionate and acetate) increase energy expenditure and fat oxidation by activating FFA3 and FFA2 receptors, respectively, independent of changes in food intake.Moderate
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This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →