Do you find it hard to stop eating when you get the munchies, have nighttime food cravings, or never quite feel full after a meal? Food is powerful, but knowing how certain foods and nutrients affect your appetite is even more empowering!

The secret lies in activating your satiety hormones. Learn more about healthy choices of foods and nutrients that support your gut-microbiome health and the production of the GLP-1 satiety hormone to get cravings under control!

GLP-1 Satiety Hormone

When you think about, smell, see, taste, and then chew food, an orchestration of hormones and neurological signals from the brain, digestive tract, and the gut microbiome occur. As food is digested, an even greater symphony of activity occurs. Enzymes, neurotransmitters, blood sugar, insulin, leptin, and other satiety hormones, and more are released and interact via the gut-brain connection.

There is a flurry of activity up and down the vagus nerve highway that connects the gut microbiome and brain. These actions include the release of the satiety hormone GLP-1 in the intestinal tract and brain.

GLP-1 is involved with the sensation of feeling full, the movement of food down the digestive tract, and other aspects of blood sugar and metabolism. In healthy adults, consuming proteins and carbohydrates causes a rapid release of GLP-1, whereas the ingestion of fats causes a slower release of GLP-1 with levels staying around longer in the bloodstream.

SCFAs, Fibers, and Probiotics

Feeling satisfied after a meal also depends on the health of your gut microbiome, dietary fiber intake, and SCFA (butyrate) levels which sets off a chain reaction resulting in the release of GLP-1.

In the gut, GLP-1 production occurs when a type of receptor called free fatty acid receptor 2 (FFAR2) becomes activated. FFAR2 activation occurs when it comes in contact with short chain fatty acids (SCFAs) like butyrate and proprionate.

These SCFAs are produced by a healthy gut microbiome in response to a diet containing a variety of fiber-rich foods. Oat bran, oat beta glucan, FOS, and other resistant starches support the production of SCFAs like butyrate.

Furthermore, beneficial bacteria like Lactobacillus rhamnosus, Lactobacillus acidophilus, Bifidobacterium bifidum help “chew” on these fibers thereby supporting SCFA production. A healthy microbiome helps to preserve leptin hormone signaling in your brain also engaging in satiety and protecting the hypothalamus from unhealthy dietary stress.

Protein Quantity Affects GLP-1 Release

The types of food you consume also affect the release of GLP-1. Dairy, especially whey protein, and other proteins lead to the release of GLP-1.

A small randomized clinical trial confirmed that a nutrient-dense high protein diet satisfies your appetite and raises GLP-1 levels better than the average protein diet. In this study, 18 to 40-year-old women consumed either an “adequate” protein diet, i.e. 10-60-30 diet (protein, carbs, and fats respectively) or a high protein 30-40-30 diet (protein, carbs, and fats respectively).

Results showed that during the high protein 30-40-30 diet, participants experienced measurably better satiety for 24 hours, increased fat burning, higher metabolic rate during sleeping, and higher concentrations of GLP-1.

Oils and GLP-1

Unsaturated fatty acids like DHA, flax, walnut, chia, olive oil, etc., induce the release of GLP-1. Whereas saturated fatty acids like palm or coconut oils have a limited effect on GLP-1.

Spices, Antioxidants, Herbs, and Amino Acids

Several spices, plant-based antioxidants, herbs, and amino acids help support the activity of GLP-1. Berberine is one such nutrient as explained in the article, Berberine Naturally Helps Metabolic Health.  

In addition, quercetin, bitter melon, cinnamon, mango, agave, wheat, soy, FOS, green tea extract, resveratrol, turmeric, ginger, and Panax ginseng increase the release of GLP-1. The amino acids glutamine, glycine, and arginine, are strong supporters in the release of GLP-1

Stress Hormones and GLP-1

The neurotransmitters GABA and acetylcholine support GLP-1 release. These neurotransmitters function primarily in the parasympathetic nervous system (rest, relax, digest) impacting brain, vagus nerve, and gut nervous system function. 

In contrast, stress-related hormones and neurotransmitters released by the sympathetic nervous system (fight/flight) block GLP-1 release and activity. If stress-eating wreaks havoc on your appetite control, this may be a significant reason why!

Environmental Toxins

Maintaining a consistent healthy weight is challenged by obesogenic toxins in food, water, and environment. It is driven by ultra-processed, high calorie, nutrient poor food, and a sedentary lifestyle. These factors change the gut-brain connection that ends up making you feel less satisfied with food.

Diet and Nutrition to Boost GLP-1

Strive to increase your protein to 50-100 grams per day depending on your activity level, blood sugar stability, and type of diet. Also be mindful about your fiber intake. A minimum of 25-35 grams per day is needed.

Beans, legumes, and resistant starches support gut health. Consume unlimited fresh vegetables and low glycemic index fruits. Follow The Leptin Diet with a high protein breakfast, 3 meals per day, no snacking, consistent meal timing, and quality, organic, free-range foods as much as possible.

We offer a wide variety of the nutrients listed above that support the natural release of GLP-1 in your brain and body. Support for GLP-1 activity includes Daily Protein Plus, Fiber Helper, Super Dophilus, Tributyrin Plus, Berberine Ultra, Resveratrol Ultra, Leptinal, Gluco Plus, Turmeric Gold, Cinnamon Plus, Quercetin or Repair Plus, Performa Plus, and GI & Muscle Helper.

The Western Diet and lifestyle fail at supporting healthy GLP-1 levels and activity. Mother Nature has provided you with a bounty of ways to quench your appetite and support GLP-1 activity. Put the odds in your favor against the munchies or stress eating!

Additional resources:

Butyrate Aids Digestive Tract Health: Discover New Tributyrin Plus

Revitalize Your Gut: How Prebiotics, Probiotics & Postbiotics Work Together

Ozempic Side Effects Include Pancreatitis, Stomach Paralysis, Thyroid Cancer