A leading gut health specialist has revealed that a common sensation many experience after a meal could be a crucial warning sign from the body about a nutritional shortfall.
Dr Saurabh Sethi, a Harvard-trained gastroenterologist with a significant social media following, has highlighted that feeling hungry again shortly after finishing a meal might be the first indicator of a diet lacking in sufficient fibre, rather than the more commonly associated issue of constipation.
The Hidden Signal of Fibre Deficiency
In a recent post, Dr Sethi explained that while constipation is a well-known consequence of low fibre intake, persistent hunger is a less obvious but telling symptom. A deficiency in this vital dietary component can also lead to bloating, fatigue, and significantly increase the risk of serious long-term conditions such as heart disease, type 2 diabetes, and certain cancers.
The advice comes as official data shows a widespread gap in national intake. According to the NHS, most adults in the UK consume only around 20 grams of fibre per day, falling well short of the recommended minimum of 30 grams.
Why Fibre Keeps You Full
Fibre, a type of carbohydrate found in plant-based foods, plays a critical role in managing appetite. It takes longer for the body to break down, which slows the emptying of the stomach. Furthermore, as it is processed in the lower digestive tract, it triggers the release of hormones like GLP-1 and PYY, which help suppress hunger.
"Not all health signals are as obvious as we think. Are you getting enough fibre in your daily diet?" Dr Sethi questioned in his post, urging people to assess their meals.
To combat post-meal hunger, experts recommend incorporating more fibre-rich foods, such as:
- Fruits and vegetables
- Nuts and seeds
- Beans, pulses, and legumes
- Whole grains
Other Potential Causes and Next Steps
While a lack of fibre or protein is a common dietary cause, Dr Sethi and other health professionals note that hormonal imbalances could also be to blame. One such condition is leptin resistance, where the hormone responsible for signalling fullness to the brain does not function effectively, a problem more prevalent in individuals with obesity.
The issue is also concerning for younger age groups. The NHS reports that children aged 11 to 18 are, on average, getting just 16g of fibre daily against recommended intakes of 25 grams for 11-16 year olds. This underscores the importance of encouraging more fruits, vegetables, and starchy whole foods from an early age.
If you frequently experience hunger soon after eating, it is advisable to consult your GP for personalised guidance. They can help identify any potential deficiencies or hormonal issues through appropriate tests.
