If you often feel hungry shortly after eating, it may be a sign that your diet lacks fibre, according to a Harvard-trained gastroenterologist. Dr Saurabh Sethi, who has 1.4 million followers on Instagram, said that the first indicator of a fibre shortage is not constipation but hunger soon after a meal.
While it is well known that insufficient fibre can lead to constipation, Dr Sethi explained that it can also cause immediate issues such as bloating, hunger and fatigue. In the long term, a low-fibre diet raises the risk of heart disease, type 2 diabetes, obesity and some cancers.
The NHS recommends that adults consume at least 30 grams of fibre daily, but most only manage around 20 grams. For children, the requirements vary: those aged two to five need 15 grams, while those between 11 and 16 require 25 grams. However, children aged 11 to 18 consume an average of just 16 grams per day, highlighting the need to encourage more fruit, vegetables and starchy foods.
Fibre is a carbohydrate that takes longer to digest, slowing stomach emptying and promoting the release of appetite-suppressing hormones such as GLP-1 and PYY. Dr Sethi noted that hunger can also stem from a lack of protein, hormonal issues like leptin resistance, or lifestyle factors. Leptin, produced by fat cells, signals fullness to the brain, but it may become less effective in people with obesity—a condition known as leptin resistance.
To combat post-meal hunger, Dr Sethi suggests adding more protein and fibre-rich foods to your diet, such as fruits, vegetables, nuts, seeds, beans and grains. If hunger persists, he advises consulting a GP for tests to check for deficiencies or abnormal hormone levels.
