Taming Overeating Desires: The BMJ Solution with Prebiotics

Do you often feel hungry even after eating a full meal? Do you find it hard to resist the temptation of unhealthy snacks? If so, you may be interested in a recent study published in the British Medical Journal (BMJ) that found that supplementing with prebiotics could be a key factor affecting gut bacteria composition, reward signals in the brain, and related food decisions.

Table of Contents

What are Prebiotics?

Prebiotics are nutrients that act like fertilizer for beneficial bacteria in your gut. They provide food for these bacteria and enable them to thrive.

Probiotics, on the other hand, are live microorganisms that are beneficial for gut health. They are naturally found in some foods like yogurt, sauerkraut, and kimchi and are also commonly taken in supplement form to help support the digestive system.

Both prebiotics and probiotics are essential for a healthy microbiome, which is the complex community of microorganisms that live in your gastrointestinal (GI) tract. Your gut microbiota carry out functions that are vital for overall health, including nutrient metabolism and regulation of the immune system.

Your gut microbiota can also influence disease risk, including the risk of developing colon cancer, inflammatory bowel disease, and type 2 diabetes. Diet and lifestyle factors significantly impact the diversity and types of microorganisms that live in the GI tract.

By consuming prebiotic foods, you may reduce your chance of developing chronic diseases by promoting the growth of beneficial microbes and producing beneficial molecules called short-chain fatty acids (SCFAs). These byproducts act as energy sources for the cells lining the colon and benefit health in many other ways.

Prebiotics Affect Food Choices in the Brain

A study published in the British Medical Journal involved 59 overweight young adults, divided into two groups, with one group receiving prebiotic supplementation (30g inulin) and the other receiving a placebo for 14 weeks each, with a minimum two-week washout period in between. Blood and fecal SCFA and related metabolic markers were collected, and responses to diet-related stimuli were evaluated using magnetic resonance imaging.

The results showed a reduction in subjective hunger during prebiotic supplementation, a decrease in demand for extremely high and low-calorie foods, a decrease in activation of brain regions related to reward mechanisms, and changes in the gut microbiota.

How do Prebiotics Change Your Food Choices?

According to the study, prebiotic intervention significantly increased the abundance of gut beneficial bacteria, possibly influencing neuro-metabolism through the gut-brain axis, altering the activation of brain response regions. However, further research is needed to explore the mechanisms behind decision-making in dietary behavior.

High-fiber Foods Containing Prebiotics

If you want to increase your intake of prebiotics, you should eat more high-fiber foods that contain them. These foods can help you feel fuller for longer, and reduce your appetite for unhealthy snacks. Here are some examples of high-fiber foods that are rich in prebiotics:

  • Perilla: This herb has 8.8 grams of fiber per 100 grams, and it also contains omega-3 fatty acids, antioxidants, and anti-inflammatory compounds. You can use it to flavor salads, soups, or stir-fries.
  • Oats: Oats are a staple breakfast food that have 8.5 grams of fiber per 100 grams, and they also provide protein, iron, magnesium, and zinc. You can eat them as oatmeal, granola, or baked goods.
  • Barley groats: Barley groats are the hulled kernels of barley that have 8.5 grams of fiber per 100 grams, and they also offer vitamin B6, folate, and manganese. You can cook them as a porridge, a pilaf, or a risotto.
  • Red quinoa: Red quinoa is a pseudocereal that has 8.3 grams of fiber per 100 grams, and it also boasts protein, calcium, phosphorus, and copper. You can use it as a substitute for rice, couscous, or pasta.
  • Mint: Mint is a refreshing herb that has 7.5 grams of fiber per 100 grams, and it also contains vitamin A, vitamin C, and menthol. You can add it to drinks, desserts, or sauces.
  • Wood ear mushrooms: Wood ear mushrooms are a type of fungus that have 7.4 grams of fiber per 100 grams, and they also provide vitamin B2, vitamin B5, and selenium. You can find them in Asian cuisines, especially in soups or stir-fries.
  • Edamame: Edamame are young soybeans that have 6.4 grams of fiber per 100 grams, and they also deliver protein, iron, potassium, and isoflavones. You can eat them as a snack, a salad topping, or a side dish.
  • Chinese chives: Chinese chives are a type of onion that have 5.9 grams of fiber per 100 grams, and they also supply vitamin C, vitamin K, and allicin. You can use them to garnish dishes, make dumplings, or make pancakes.
  • Avocado: Avocado is a creamy fruit that has 5.7 grams of fiber per 100 grams, and it also contains healthy fats, vitamin E, and folate. You can enjoy it as a spread, a dip, or a salad ingredient.
  • Shimeji mushrooms: Shimeji mushrooms are another kind of fungus that have 5.4 grams of fiber per 100 grams, and they also offer vitamin D, niacin, and copper. You can cook them with butter, soy sauce, or wine.
  • Passion fruit: Passion fruit is a tropical fruit that has 5.3 grams of fiber per 100 grams, and it also has vitamin C, vitamin A, and flavonoids. You can eat it fresh, make juice, or make jam.
  • White fungus: White fungus is also known as snow fungus or silver ear mushroom. It has 5.1 grams of fiber per 100 grams, and it also provides vitamin D, calcium, and collagen. You can use it to make soups, desserts, or salads.
  • Burdock root: Burdock root is a vegetable that has 5.1 grams of fiber per 100 grams, and it also contains vitamin B6, magnesium, and inulin. You can peel it and slice it to make fries, chips, or pickles.
  • Mung beans: Mung beans are legumes that have 5.1 grams of fiber per 100 grams, and they also give protein, folate, and iron. You can sprout them to make bean sprouts, or cook them to make soups, curries, or noodles.
  • Guava: Guava is another tropical fruit that has 5 grams of fiber per 100 grams, and it also has vitamin C, vitamin A, and lycopene. You can eat it raw, make smoothies, or make jelly.
  • Purple corn: Purple corn is a variety of corn that has 4.9 grams of fiber per 100 grams, and it also has anthocyanins, carotenoids, and phenolic acids. You can pop it to make popcorn, grind it to make flour, or boil it to make a drink.
  • Mixed grains rice: Mixed grains rice is a blend of rice and other grains that has 4.9 grams of fiber per 100 grams, and it also has complex carbohydrates, phytochemicals, and dietary diversity. You can cook it as a staple food, or use it to make porridge, salads, or sushi.
  • Job's tears: Job's tears are also known as coix seeds or Chinese pearl barley. They have 4.7 grams of fiber per 100 grams, and they also have protein, calcium, and phosphorus. You can soak them and eat them as a snack, or cook them to make soups, tea, or desserts.
  • Amaranth greens: Amaranth greens are leafy vegetables that have 4.3 grams of fiber per 100 grams, and they also have vitamin C, vitamin K, and nitrates. You can sauté them with garlic and oil, or add them to salads, stews, or curries.
  • Carrot: Carrot is a root vegetable that has 4.1 grams of fiber per 100 grams, and it also has vitamin A, beta-carotene, and antioxidants. You can eat it raw or cooked as a snack or a side dish, or use it to make soups, cakes, or juices.

Reference

The information in this article is based on the following scientific paper:

Prebiotic diet changes neural correlates of food decision-making in overweight adults: a randomised controlled within-subject cross-over trial
Gut, 2023
DOI: 10.1136/gutjnl-2023-330365

Location: 美國

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