Fiber promotes satiety and keeps blood sugar stable
Fiber does not directly provide energy like carbohydrates or fats, but plays an important role in the way the body absorbs and uses energy. Dr. Karina Tolentino, a nutritionist at Happy Health Nutrition LLC (USA), explains: Fiber helps food stay in the stomach longer, creating a feeling of fullness and reducing the risk of snacking on sugary foods that cause energy loss.
Foods rich in fiber take up a lot of space in the stomach, slowing down the rate at which food leaves the stomach and increasing the absorption of nutrients. Thanks to that, blood sugar levels increase slowly, avoiding rapid escalation and decline that makes you tired.
Effects on hormones and metabolism
Fiber also affects hormones that regulate hunger and energy. Research shows that consuming more fiber reduces the concentration of ghrelin, a hunger hormone, after meals, helping to control food intake and maintain stable energy levels. In addition, the process of fermenting fiber in the small intestine creates short-chain fatty acids (SCFA), indirectly regulating the process of fat and sugar metabolism, providing "slow burning" energy for the body.
In addition, a diet high in fiber is associated with improved insulin sensitivity, stabilized glucose and reduced risk of type 2 diabetes. A diet rich in fiber is the foundation for long-term energy maintenance, avoid fatigue and improve overall health, says Dr. Tolentino.
4 effective ways to supplement fiber
Add green vegetables, whole fruits and legumes to every meal.
Eat whole grains instead of refined starch.
Eat nuts, chia seeds, flax seeds for breakfast or mix with salad.
Divide meals into small portions, combine fiber-rich foods to maintain energy throughout the day.
Thanks to the effects on satiety, hormones and metabolism, fiber helps the body release stable energy, prolonging endurance throughout the day. Supplementing fiber is a simple but important step to maintain health and natural energy performance.
