Hormonal
Elevated colonic production of short-chain fatty acids (SCFA) via fermentable dietary fiber intake suppresses appetite and energy intake by stimulating the release of anorectic hormones PYY and GLP-1 through FFAR2 receptor activation on colonic L-cells.
To leverage SCFA for appetite control, consume high doses of fermentable fiber, specifically oligofructose, aiming for at least 35 grams per day. This dose is necessary to trigger the FFAR2 receptors on gut L-cells to release PYY and GLP-1, which signal satiety to the brain. Start lower if you are not used to high fiber to avoid GI distress.
The present review therefore proposes that an elevated colonic production of SCFA could stimulate numerous hormonal and neural signals at different organ and tissue sites that would cumulatively suppress short-term appetite and energy intake.
Why this rating
The paper is a review of mechanisms; while it cites human studies, many key findings (FFAR2/3 roles) are derived from animal models (knock-out mice).
Source
Control of appetite and energy intake by SCFA: what are the potential underlying mechanisms?
Edward S. Chambers et al. · Proceedings of The Nutrition Society · 2014
DOI 10.1017/s0029665114001657
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