An expert has shed light on the foods that may keep you reaching for extra snacks between meals. NHS surgeon Dr Karan Rangarajan took to Instagram to share his expertise, claiming that specific staples can trigger a ‘quick flicker’ of hormone GLP-1.

The chemical, produced in our intestines, is not only associated with improved blood sugar regulation, but an increased sense of fullness too. In turn, this can help you from feeling too peckish for up to a few hours in the day.

“There are foods that you can eat that stimulate your natural GLP-1 production,” Dr Rangarajan said. “But it usually results in a quick flicker of GLP-1, lasting a few minutes to a few hours at most.”

In his first example, Dr Rangarajan drew to soluble fibres – a component often praised for its ‘significant role in appetite regulation’. When consumed, these fibres are ‘fermented’ by gut bacteria to produce crucial short-chain fatty acids.

These then work to stimulate the intestine’s L-cells, producing three hormones linked to increased satiety, Dr Rangarajan explained. “The effect is a modest temporary reduction in appetite that’s not long-lasting,” he continued.

“Foods which are rich in soluble fibre include things like oats, lentils, chia seeds, flax seeds, apples etc. Protein-rich foods can also help with satiety as protein-rich foods stimulate PYY and GLP-1, and reduce the hunger hormone ghrelin.

“So, it makes you feel fuller for longer but, again, this is a meal-to-meal effect, not a week-long appetite freeze. Foods which can [also] help in this regard include lean meats, eggs, tofu, Greek yoghurt and legumes.”

Beyond this, Dr Rangarajan said that certain fats can help to stimulate cholecystokinin too, another hormone linked to appetite control. Salmon, nuts, avocados, and olive oil are all rich in healthy fats.

“And interestingly, the gut-brain axis may also be able to help with satiety,” Dr Rangarajan went on. “Your gut is lined with enteroendocrine cells which communicate with your brain. Now, there’s limited research on this but fermented foods may support a healthy microbiome, indirectly influencing appetite regulation. The effect may include subtle mood and appetite shifts.”

Despite this, it is crucial to note that no food is the magic solution for weight loss or increasing satiety completely. Dr Rangarajan added: “We love the illusion of control, the belief that the ‘right smoothie’ recipe will unlock metabolic nirvana, but biology doesn’t work like that. You can’t ‘out-fibre’ a GLP-1 receptor agonist.

“No amount of chia seeds will replace pharmacology.”

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