NUTRITIONAL ASPECTS OF APPETITE CONTROL: FIBRE
Fibre probably has an important effect on satiety. In one study researchers showed that a high-fibre breakfast, including 20g of soluble and insoluble fibre, significantly suppressed ad libitum lunch energy intake 4 hours later when compared with a low fibre breakfast. There was, however, no significant effect on total energy intake for the day.
Other studies have found increased feelings of fullness for 3-4 hours after eating high-fibre breakfast cereals. The highest scores always corresponded to the highest fibre content. Because fibre does not seem to limit consumption at the test meal it seems that the appetite benefits of eating fibre emerge at the next meal rather than the current meal. That is, fibre has a bigger effect on satiety than satiation. However, simply adding fibre supplements to a high-fat diet is not likely to have the same effect as eating a selection of high-fibre foods. This is because the fibre in supplements is not ‘bound’ to the nutrients in the food consumed.
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