curb snacking with fibre

endless hunger? you're likely missing fibre.

do you often find yourself hungry just an hour after eating, constantly grazing without feeling truly satisfied? are you craving snacks in the evening, even if you're feeling physically full? you’re not alone. these eating patterns can be signs that your meals aren't keeping you satisfied, and fibre might be exactly what's missing. find your free fibre guide below and start making tangible changes today!

why fibre keeps you fuller for longer.

fibre adds volume to meals without adding many calories. it also slows digestion by absorbing water and forming a viscous gel-like substance in the digestive tract. this gel slows gastric emptying and delays nutrient absorption, significantly enhancing feelings of fullness.

this is why half your plate should come from fibre-rich, whole plant foods like vegetables, legumes, fruits, and whole grains.

the remainder of your portion should contain a palm-sized portion of protein (approximately ½ - ⅓ of your plate), ¼ of complex carbohydrates and a thumb-sized portion or a tablespoon of healthy fats.

what does the evidence say?

research shows that higher fibre diets help regulate appetite, reduce constant snacking, and support healthier eating habits.

Grounded Kitchen offers high fibre dishes to help you hit those fibre goals.

a randomised controlled trial published in Nutrition Journal showed that participants consuming meals rich in β-glucans - a type of fibre found in oats, reported increased satiety, decreased hunger, and a reduced food intake at their next meal (Rebello et al., 2014).

another randomised controlled crossover trial showed that a high-fibre, minimally processed diet increased gut microbiome diversity, reduced calorie absorption, and led to greater weight loss compared to a low-fibre, highly processed diet, even when calorie intake was matched (Corbin et al., 2023).

fibre vs constant snacking and grazing.

frequent snacking can leave you feeling unsatisfied, especially when proper meals are skipped in favour of quick bites to curb hunger.

the result? grazing throughout the day without feeling full, while cravings build - often peaking in the evening with a loss of control around sugary foods.

fibre slows digestion and nutrient absorption, releasing energy gradually into the bloodstream. this helps maintain stable blood sugar levels, preventing the spikes and crashes that drive cravings.

it also triggers gut cells to release satiety hormones like the famous GLP-1 and PYY, signalling the brain that you've eaten enough. as fibre ferments in the gut, it produces short-chain fatty acids, which further enhance these satiety signals.

fun fact.

did you know that fibre and protein are effective, natural GLP-1 stimulators? it really does start with a balanced meal after all!

fibre-rich snack ideas.

late-night snacking?

if you often face late snack cravings, a higher fibre intake throughout the day could help curb late-night hunger pangs.

this is because of all the reasons we've mentioned: added bulk to meals, slower gastric emptying, stable blood sugar levels, increased fullness hormones, and short-chain fatty acids boosting satiety.

simple Grounded Kitchen fibre boosts to beat the snacking cycle.

• have a fibre-fueled lunch to avoid afternoon energy slumps. opt for one of our ramen blows, containing 10+ grams of fibre - tofu, prawns, chicken or beef - you choose!

• keep fibre-rich snacks handy. go for crunchy Gochu Cashews or Edamame for a small, but filling pick-me-up at 4-5pm instead of reaching for those sugar-laden office snacks.

• end your day on a high-fibre note to reduce evening cravings - Sweet Potato or Tofu Edamame Rice Bowls are among many of our nourishing choices, generous in fibre content.