Health

Fiber: The Natural Hunger Suppressant Rivalling Ozempic for Weight Loss

January, 16, 2025-03:36

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Fiber: The Natural Hunger Suppressant Rivalling Ozempic for Weight Loss

Diets are becoming increasingly focused on finding 'natural' alternatives to replicate the impressive weight loss effects of the drug Ozempic.
Experts are now shining a spotlight on one crucial nutrient that is believed to have strong hunger-suppressing properties, rivaling those of the medication.
Fiber, prevalent in many food items particularly fruits, vegetables, and oats, is known to slow digestion, according to Melissa Rifkin, a registered dietitian in Connecticut.

"If losing weight is your aim, the fullness that fiber promotes is a compelling reason to add it to your meals and snacks," Ms. Rifkin advised in an article for Eat This, Not That!
Just two cups of frozen berries can provide around 6 grams of fiber, Ms. Rifkin noted. Incorporating other components like oatmeal and chia seeds will further enhance this amount.

While protein shakes are typically favored by gym-goers looking to build muscle, many of these products contain minimal to no fiber, Rifkin pointed out.

Instead of opting for a store-bought protein shake, Ms. Rifkin suggests whipping up a fruit smoothie, which generally contains about 6 grams of fiber to start.

For instance, a Core Power high-protein chocolate milkshake offers merely 1 gram of fiber. Conversely, a homemade smoothie recipe by registered dietitian Jamie Nadeau, featuring frozen berries, almond milk, Greek yogurt, oats, banana, and chia seeds, packs in 13 grams of fiber, helping you feel fuller for an extended period.
Swap croutons for crunchy chickpeas
Chickpeas, or garbanzo beans, are an excellent fiber source. Dietitians have often highlighted them as beneficial for a late-night snack to relieve constipation.

Croutons, commonly used in salads for added texture and flavor, can be replaced with roasted chickpeas for a similar crunchy experience, Ms. Rifkin noted.

For comparison, New York Crouton’s Texas Toast flavor has 0 grams of fiber per 7-gram serving, while roasted chickpeas offer 17 grams of fiber per 100-gram serving.

To create your own crunchy chickpeas, simply rinse and dry a can of chickpeas, season them to your liking and roast for 25 minutes at 425 degrees.

For those seeking convenience, many brands, like Saffron Road or Biena, now provide crispy chickpeas available at most grocery stores.

Fiber is a natural dietary component abundant in fruits, vegetables, and oats, known for its digestion-slowing effects, according to Melissa Rifkin, a Connecticut-based registered dietitian.

"If your objective is weight loss, the satisfaction that fiber gives is a significant reason to incorporate it into your meals and snacks," Ms. Rifkin wrote for Eat This, Not