Nutrition Facts with Dr. Greger Boosting GLP-1 Through Diet
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Aug 7, 2025 Discover how a plant-based diet can naturally boost GLP-1, the hormone that helps control appetite. Learn about the powerful effects of dietary fibers and short-chain fatty acids on weight management and chronic disease prevention. Delve into dietary strategies that promote appetite suppression, including the surprising benefits of vinegar and thylakoids. This engaging discussion underscores the importance of whole foods over supplements for achieving health goals.
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Fiber Boosts GLP-1 Naturally
- Dietary fiber fermentation in the colon produces short-chain fatty acids (acetate, propionate, butyrate) that stimulate GLP-1 release.
- Prebiotics represent a natural method to boost GLP-1, unlike animal protein breakdown products which can suppress it.
Propionate Reduces Food Cravings
- Increasing colonic propionate reduces brain reward center activation toward palatable foods, lowering their appeal.
- Appetite suppression may result directly from short-chain fatty acids acting on the brain, besides GLP-1 effects.
Colon Slowly Adapts to Fiber
- Colon adapts to increased fiber intake over months, enhancing short-chain fatty acid production and GLP-1 secretion.
- Significant GLP-1 boosts from fiber may require 9-12 months of consistent whole grain consumption.
