Nutritionist Federica Amati has revealed that increasing dietary fiber intake is one of the most effective ways to tackle constant hunger after eating.
Speaking in an interview with Yahoo, Amati explained that persistent hunger following a meal often stems from an insufficient nutritional value in chosen dishes.
Amati said that increasing the volume of fiber consumed and adding more plant-based foods to the diet represents one of the largest and most impactful dietary adjustments a person can make.
Dietary fiber consists of non-digestible carbohydrates found in plant foods such as grains, legumes, fruits, and vegetables. Unlike other nutrients, fiber passes through the human digestive system relatively intact, slowing down the rate at which food leaves the stomach while supporting beneficial microorganisms residing in the gut microbiome.
According to Amati, fiber slows down the digestive process, improves gut microflora, and provides a wide range of beneficial plant compounds. She advised combining fiber-rich plant foods with high-quality proteins and healthy fats.
Role of Protein and Healthy Fats
Amati noted that proteins and healthy fats are nutrient-dense and absorb slowly, which helps maintain a steady release of energy throughout the day. To achieve this balance, she recommended focusing on legumes, nuts, seeds, whole fruits and vegetables, whole grains, eggs, dairy products, and oily fish.
Proteins supply essential amino acids necessary for maintaining muscle tissue and cellular function, while healthy fats assist in hormone production and nutrient absorption. When combined with fiber, these macronutrients take longer to break down, helping to delay gastric emptying and prolong feelings of fullness after meals.
Yahoo, an American web portal and news network based in Sunnyvale, California, frequently publishes lifestyle and wellness interviews featuring health professionals.
Hydration and Physical Activity
In addition to adjusting food choices, Amati pointed out that people frequently mistake thirst for feelings of hunger. To prevent this confusion, she recommended drinking water regularly across the course of the day.
Amati also highlighted physical activity as a crucial factor in regulating appetite. She said exercise helps reduce stress levels, promotes better sleep, maintains healthy blood glucose levels, and enhances the body's metabolic response to food.
Blood glucose refers to the sugar circulating in the bloodstream that supplies energy to body cells. Physical activity enhances insulin sensitivity, allowing muscle cells to absorb glucose efficiently after eating and preventing sharp spikes and drops in blood sugar that can trigger sudden hunger pangs.
Related Nutritional Guidance
The advice follows previous guidance from nutritionist Marina Makisha, who identified halva as a sweet treat that can improve sleep quality and reduce anxiety.
Halva is a dense, seed-based or nut-based confection popular across Eastern Europe and the Middle East, traditionally produced from ground sesame or sunflower seeds combined with sugar or honey.
