A simple dietary swap could help reduce cravings for sugary foods, according to research highlighted on BBC Radio 4's Just One Thing programme. Eating fruit instead of processed sugary treats may not only improve overall health but also diminish the desire for sweet snacks.
NHS guidelines recommend adults consume no more than 30g of free sugars per day, a limit that is easily exceeded. A single glass of apple juice or a shop-bought smoothie can contain nearly the entire daily allowance, and even pasta sauce may add 7g per portion. On average, Britons consume twice the recommended amount.
Studies have shown that reducing added sugar intake can lower the risk of depression and improve memory. A 2015 study of nearly 70,000 women found that those with lower added sugar consumption had a reduced risk of depression, while natural sugars from fruit were linked to a lower risk as well. Another Australian study of 4,000 people found that those who drank fewer sugary drinks had larger brain volumes and scored higher on memory tests.
Dr Evelyn Medawar from the Max Planck Institute explained that consuming sugar with fibre, as found in fruit, slows digestion and regulates the body's metabolic response. Fibre-rich fruit also supports beneficial gut bacteria, which in turn may influence food preferences. Research on mice has shown a distinct gut-brain pathway that fosters sugar cravings, suggesting that dietary changes can rewire these signals.
In a study at the Max Planck Institute, participants given a prebiotic fibre compound called inulin experienced reduced food cravings, as measured by both behaviour and brain activity. 'We could not only see on the behavioural level but also on those brain activity levels that the food cravings were reduced,' Dr Medawar said. The findings suggest that swapping sugary treats for fruit, which provides fibre and essential nutrients, can help curb cravings while improving mood, memory, and gut health.
