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Prebiotic Fibers:
A study published in The American Journal of Clinical Nutrition looked to see if prebiotic fiber, such as inulin, helps overweight adults with satiety (feeling full and satisfied). In the 16-week study, 38 children, aged 7-12 years, were randomly assigned either 8 grams of inulin or 8 grams of calorie-matching maltodextrin (placebo) to consume once daily 15-30 minutes before dinner. There were no other required dietary changes or lifestyle changes. Researchers found that prebiotic consumption of inulin resulted in greater feelings of fullness, which corresponded with a significant decrease in food consumption as well.

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Inulin & Ghrelin:
The fermentation by the microbiota in the gut of prebiotic fiber, such as inulin, results in the production of short-chain fatty acids, such as propionate and butyrate. B Vitamins: One tablespoon of nutritional yeast contains 30–180% of the RDI for B vitamins - when fortified, it is especially rich in thiamine, riboflavin, niacin, vitamin B6 and vitamin B12. Contains trace minerals: One tablespoon contains 2–30% of the RDI for trace minerals, such as zinc, selenium & manganese. Low glycemic and, as such, has little effect on blood sugar levels. Contains the antioxidant glutathione - protects your cells from damage caused by free radicals.

Fiber:
Nutritional yeast is a good source of fiber, including beta-1,3 glucan, mannan, and trehalose fiber, all of which contribute to increased satiety.

Salt:
Sodium depletion alters how the nervous system, including structures within the mesolimbic dopamine system, processes the taste of salt. Sodium deficiency reduces gustatory nerve responses to salt. Neurons within the NST, which receives afferent information from the gustatory nerves, also exhibit altered firing patterns to the taste of salt during deficiency. Interestingly, neurons that respond to sweet tastes such as sucrose begin to fire in response to salty tastes in the depleted animal.

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Suzie’s Good Fats:
Study - Cell Metabolism- Oleic acid is transformed into OEA by cells in the upper region of the small intestine - OEA then finds its way to nerve endings that carry the hunger-curbing message to the brain, there, it activates a brain circuit that increases feelings of fullness.

References:
1) The lipid messenger OEA links dietary fat intake to satiety. (n.d.). Retrieved from [ Ссылка ]
2) How Fatty Foods Curb Hunger. (2018, September 27). Retrieved from [ Ссылка ]
3) Cluny NL , et al. (n.d.). The identification of peroxisome proliferator-activated receptor alpha-independent effects of oleoylethanolamide on intestinal transit in mice. - PubMed - NCBI. Retrieved from [ Ссылка ]
4) Prebiotic fibres dose-dependently increase satiety hormones and alter Bacteroidetes and Firmicutes in lean and obese JCR:LA-cp rats. (n.d.). Retrieved from [ Ссылка ]
5) Prebiotic fibres dose-dependently increase satiety hormones and alter Bacteroidetes and Firmicutes in lean and obese JCR:LA-cp rats. (n.d.). Retrieved from [ Ссылка ]
6) Butyrate and Propionate Protect against Diet-Induced Obesity and Regulate Gut Hormones via Free Fatty Acid Receptor 3-Independent Mechanisms. (n.d.). Retrieved from [ Ссылка ]
7) Tarini J and Wolever TM. (n.d.). The fermentable fibre inulin increases postprandial serum short-chain fatty acids and reduces free-fatty acids and ghrelin in healthy subjects. - PubMed - NCBI. Retrieved from [ Ссылка ]
8) Butyrate reduces appetite and activates brown adipose tissue via the gut-brain neural circuit. (2018, July 1). Retrieved from [ Ссылка ]
9) The role of short chain fatty acids in appetite regulation and energy homeostasis. (n.d.). Retrieved from [ Ссылка ]
10) Hagemann D , et al. (n.d.). Glucagon-like peptide 1 (GLP-1) suppresses ghrelin levels in humans via increased insulin secretion. - PubMed - NCBI. Retrieved from [ Ссылка ]
11) The biopsychology of salt hunger and sodium deficiency. (n.d.). Retrieved from [ Ссылка ]

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