A leading gastroenterologist has highlighted a common but often overlooked dietary signal: feeling hungry again shortly after finishing a meal. According to the expert, this persistent peckishness could be your body's way of flagging a crucial nutritional shortfall.
The Surprising First Sign of Low Fibre
Dr Saurabh Sethi, a Harvard-trained gastroenterologist with a significant social media following, has pinpointed a key dietary culprit. "The first sign of fibre deficiency isn't constipation. It's feeling hungry soon after eating," he stated in a recent online post. While inadequate fibre is widely linked to digestive issues like constipation and bloating, its role in regulating appetite is less commonly understood.
Fibre, a type of carbohydrate, slows digestion and the rate at which your stomach empties. More importantly, when it is processed in the lower digestive tract, it triggers the release of hormones such as GLP-1 and PYY, which help suppress appetite. Without sufficient fibre, these satiety signals are weaker, potentially leading to renewed hunger pangs soon after a meal.
The UK's Fibre Intake Gap
The advice comes against a backdrop of widespread dietary deficiency. Official NHS figures indicate that most adults in the UK are consuming only around 20 grams of fibre per day. This falls significantly short of the recommended daily minimum of 30 grams.
The shortfall is also evident in younger age groups. Children aged 11 to 16 are advised to have 25 grams daily, yet those between 11 and 18 are getting an average of just 16g. This highlights the importance of encouraging higher consumption of fibre-rich foods like fruits, vegetables, nuts, beans, and whole grains from an early age.
Other Potential Causes for Post-Meal Hunger
While a lack of dietary fibre or protein are common reasons for persistent hunger, Dr Sethi notes that other factors can be at play. Hormonal imbalances, such as leptin resistance, may also explain why some people don't feel full.
Leptin is the primary hormone that communicates feelings of fullness to the brain. In cases of leptin resistance, which is more common in individuals with obesity, the brain does not respond effectively to the hormone's signals, leaving a person feeling hungry despite having eaten.
If you frequently experience hunger soon after meals, it is advisable to consult your GP. They can provide personalised guidance and conduct tests to check for specific nutritional deficiencies or abnormal hormone levels.
Dr Sethi's central question serves as a timely reminder for many: "Not all health signals are as obvious as we think. Are you getting enough fibre in your daily diet?" Addressing this simple question could be a key step towards better appetite control and long-term health, reducing the risk of conditions like heart disease, type 2 diabetes, and obesity.
