Shed pounds quicker with the fat-fighting power of fiber

Fiber is good for you. There’s no question there.

But not many realize how different types of fiber can have different effects on your body. For instance, in an article I sent you last summer, Dr. Michael Murray explained how insoluble fiber (which you find in wheat bran and vegetables) increases the volume and viscosity of foods, which mutes the glycemic impact of carbohydrates.

That’s a helpful tip for blood sugar control. But Dr. Murray notes that we get even more benefit from soluble fiber (in barley, oats, and oat bran). Soluble fiber absorbs more water, has a greater influence on a food’s volume, and helps fight weight gain while also improving insulin sensitivity.

And there’s yet another type of fiber that can help you lose weight and put the brakes on metabolic syndrome (a cluster of conditions that can lead to type 2 diabetes development). It’s a fermentable fiber called inulin.

In a new study from Georgia State University, researchers fed mice a diet supplemented with either inulin fiber or insoluble fiber. Within four weeks, the inulin diet had prompted weight loss, reduced obesity, and helped stabilize abnormal blood sugar levels compared to the insoluble diet.

And thanks to previous research, we know how this happened.

It all starts with your gut bacteria, which naturally produce a molecule called propionate in the intestine. This helps to determine when you become full, sending a signal to the brain to stop eating. Inulin boosts production of propionate.

In recent years, scientists have developed a modified inulin called inulin-propionate ester (IPE) that provides more propionate than most people get from diet alone. As a result, you’ll experience reduced food cravings and less general hunger.

In a study from the Imperial College London and the University of Glasgow, researchers gave volunteers either inulin or IPE before sending them to a buffet where they could eat as much as they wanted. Those in the IPE group ate nearly 15 percent less food. An immediate blood draw showed that they had higher amounts of appetite-reducing hormone.

And the study had one more part. After 24 weeks, tests showed that volunteers in the IPE group had less abdominal and liver fat than the inulin group. These are dangerous fat accumulations, so finding a simple way to reduce them is a major advance if future research shows as much promise as these early trials.

IPE is currently available, but it’s so new that it’s too early to recommend a dosage. That said, Dr. Fred Pescatore predicts that it may soon become an important tool in the world of weight-loss supplements, so I’m sure we’ll have a specific recommendation for you in the near future as research progresses — so stay tuned!

In the meantime you can get the benefits of propionate by including these inulin-rich foods in your diet:

  • Onions
  • Garlic
  • Asparagus
  • Leeks
  • Wheat
  • Bananas
  • Jerusalem artichokes

And of course, a high quality probiotic will also generate propionate naturally. But don’t forget Dr. Pescatore’s probiotic “golden rule”: Quality beats quantity. He says, “Avoid probiotics that boast enormous quantities of just one or two strains and look for one with a wide variety of bacteria.” He recommends one specific brand, Dr.Ohhira’s, which combines both a prebiotic and probiotic — and is backed by nearly 30 years of university-based research.

You can find more details and recommendations about probiotics, improving your gut health, and lowering inflammation in Dr. Pescatore’s Metabolic Repair Protocol. You can learn more or enroll today by clicking here.

 

SOURCES

https://www.sciencedaily.com/releases/2018/01/180122184723.htm
Dietary fiber protects against obesity and metabolic syndrome, study finds
Georgia State University
January 22, 2018

https://www.sciencealert.com/there-s-now-a-supplement-that-can-switch-off-junk-food-cravings
Scientists Have Found a Supplement That Can Switch Off Junk Food Cravings
Shut up and take my money.
Science Alert
July 4, 2016

https://www.reuters.com/article/us-health-diet-ingredient/scientists-create-feel-fuller-food-ingredient-idUSKBN0JO2JQ20141210
“Scientists create ‘feel fuller’ food ingredient”
Reuters
December 10, 2014