Hormonal
Dietary fermentable carbohydrates (FC) and their fermentation product, short-chain fatty acids (SCFA), activate the G-protein-coupled receptor FFA2 (GPR43) on colonic L-cells, stimulating the secretion of anorexigenic hormones PYY and GLP-1, which reduces food intake and regulates energy homeostasis.
To leverage the body's natural appetite-regulating hormones, prioritize foods rich in fermentable fibers (like fruits, vegetables, and resistant starches) over non-fermentable fibers or refined grains. These fibers feed gut bacteria to produce short-chain fatty acids, which activate receptors that signal fullness to your brain. Avoid SCFA supplements as they are absorbed too early in the digestive tract to work effectively on these specific receptors.
The colonic effects of fibre, and more specifically the SCFA that the fermentation process produces, may play a role in maintaining energy homeostasis via their action on the G-coupled protein receptor free fatty acid receptor 2 (FFA2; formerly GPR43).
Why this rating
The paper is a review summarizing animal and some human data, noting that human evidence is 'more controversial' and requires further exploration.
Source
Free fatty acid receptor 2 and nutrient sensing: a proposed role for fibre, fermentable carbohydrates and short-chain fatty acids in appetite regulation
Michelle Sleeth et al. · Nutrition Research Reviews · 2010
DOI 10.1017/s0954422410000089
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