There has been much written about the link between the bacteria in the digestive system and obesity recently. The human adult gut contains up to 100 trillion microbial organisms and it certainly seems sensible to ensure that these are mainly made up of ‘friendly’ good bacteria. The type of bacteria in the digestive system seems to have an effect on the entire body and not just the health of the gut.   One study (1) found that prebiotic supplementation was associated with reduced appetite sensation after a meal. Prebiotics act as food for the good ‘friendly’ bacteria in the digestive system and previous studies (2) suggest that prebiotics in the diet may reduce our energy and food intake, increase satiety, reduce hunger and appetite and reduce total daily calorie intakes. Prebiotics may also have positive effects on blood sugar balance in the body which can also impact appetite. This research (1) was set up to see whether prebiotic supplements affected the hormones associated with satiety. The study was very small but well designed and provided interesting results. Prebiotic treatment was associated with a three fold reduction in hunger rates and an increase in hormones which are associated with feelings of satiety/fullness.   I would like to stress that obesity is a complex disease involving many factors with no miracle cure and no easy solutions – I am not about to disillusion anyone by inferring that bacterial balance is a major factor and that probiotic or prebiotic supplements are the cure…..

Nuts and seeds feature daily in my eating.  They are a delicious food that some people tend to avoid, thinking they are fatty and full of calories and hence not suitable for those wanting to lose or maintain weight.  Nuts are a healthy natural food and we could all do well from eating a regular handful of unsalted nuts.   Nuts are packed with nutrients, fibre and healthy fats. Numerous studies suggest that people who regularly consume nuts (around 30g per day) are slimmer than those who do not. Nuts also make a great snack, they help dampen the appetite and prevent later overeating.  The fat in nuts is mainly monounsaturated fat, the same as olive oil, which appears to reduce risk of heart disease. Nuts are also rich in vitamin E, magnesium, potassium and fibre – all of these nutrients are great for heart health. Brazil nuts are also very high in selenium which is linked to a reduced risk of cancer and walnuts contain omega 3 fatty acids which have many health properties.   A review study (1) summarised the available evidence on nuts and body weight and weight loss. The authors write “There are claims that energy-dense foods are especially problematic for weight loss and maintenance. Nuts are among the most energy-dense foods consumed, yet the literature consistently documents little impact of their ingestion on body weight” Nuts seem to satisfy the appetite, they make us feel full and may therefore prevent us overeating on other, less nutritious….

In the last post wrote about the importance of eating a high-quality, healthy, nutrient dense diet when attempting to lose weight or restrict calorie intakes.  There has also been a study (1) which indicates that eating such a nutrient dense diet, rich in vitamins and minerals (micronutrients) may influence hunger and satiety.   The study was set up in order to analyse the changes in experience and perception of hunger before and after individuals changed from their usual diet to a high nutrient density diet.  The study is important since hunger is one of the reasons that people might overeat and consume more calories than their bodies require, hence leading to overweight and obesity over time.  Emotions, habit and other factors can also be at play, the relationship we have with food is complex, as I have eluded to previously.   The research involved over 700 participants who had changed their dietary habits from a low micronutrient diet i.e. one that was low in vitamins and minerals, to a high micronutrient diet. Participants completed a survey rating various dimensions of hunger (physical symptoms, emotional symptoms, and location) when on their previous usual diet versus the high micronutrient density diet. Highly significant differences were found between the two diets in relation to all physical and emotional symptoms as well as the location of hunger. Hunger was not an unpleasant experience while on the high nutrient density diet, it was well tolerated and occurred with less frequency even when meals were skipped…..