Are you constantly hungry? Do you find it hard to stop eating because you can't seem to get full? This is a common problem which can lead to unwanted weight gain. One way to stave off those hunger pangs and increase satiety is to choose foods that are high in fiber. Fiber helps to slow down the rate of gastric emptying which decreases appetite along with the desire to keep eating. Now, a new study shows that a fiber powder made from the herb fenugreek can increase satiety and decrease appetite.

Can Fenugreek Extract Powder Increase Satiety? The Study

In this study, published in the journal Phytotherapy Research, eighteen obese people were given either four grams or eight grams of a fenugreek extract powder along with a standard breakfast. A third group received a placebo to serve as a control group. The participants were questioned regarding their level of hunger and their food intake was recorded for several hours afterwards. The results? The group receiving the eight gram dose of fenugreek extract experienced a greater decrease in appetite and increase in satiety compared to the placebo group. They also had greater hunger relief than those who got only four grams of the fenugreek extract powder.

What is Fenugreek?

Fenugreek is a herb that's used to flavor Indian dishes, particularly curry. It's been used medicinally for over 4,000 years as a treatment for digestive problems such as indigestion, diarrhea, and bloating; and to treat respiratory infections and sore throats. Several recent, studies have shown that Fenugreek may help to lower blood sugar and cholesterol levels, although the validity of some of these studies has been questioned. It's not implausible that it could have these effects since it's a source of saponins, compounds that decrease the absorption of cholesterol.

Some online vitamin companies are already promoting fenugreek powder as a way to naturally lower blood sugar as well as for its other proposed medicinal benefits. Although fenugreek extract powder may increase satiety and reduce appetite, it's too early to recommend it as a weight loss supplement. It has the potential to interact with a variety of medications including drugs used to lower blood sugar levels. It also seems to increase levels of the milk secreting hormone prolactin which stimulates the milk glands of the breast to secrete milk

The Bottom Line?

What can you take away from this study? Higher fiber foods and supplements such as fenugreek powder help to increase satiety and can be an effective way to decrease appetite. Adding more fiber to the diet in any form can have a similar effect. Why not start your morning off with a bowl of hot, whole grain oatmeal and eat some fiber-rich foods throughout the day? When you eat more fiber, your intestines empty more slowly which helps to decrease appetite and food cravings. Do this consistently and you just might find those size six designer jeans don't feel so snug after all.

你是不是总感觉饥饿？你是否看起来没有饱而不停的吃？这种常见的现象最终导致你不想要的体重增加，驱赶饥饿痛苦症状的方式之一就是选择那些高纤维食物以增加饱腹感，高纤维食物可以减缓胃的排空速度从而降低总想吃东西的欲望。目前，一项新的研究显示中草药胡芦巴籽能够增加饱腹感并有降低食欲的作用。

胡芦巴籽粉能增加饱腹感吗？

这项研究公布在植物研究杂志上，报道说18位肥胖的人每人早餐（标准相同）都服用4-8克胡芦巴籽粉末，第三组受试者给予安慰剂作为对照观察，受试者被问的相关问题有他们的饥饿水平，进食后往往要观察记录几个小时。结果怎样？接受8克胡芦巴籽粉末组的人与对照组相比食欲明显降低、饱腹感增加，比那些仅接受4克胡芦巴籽粉末组 的人相比饥饿感明显减轻。

胡芦巴籽到底是一种什么物质？

胡芦巴籽是一种草本植物，在印度主要用于菜肴的调味剂，尤其用于咖哩饭菜中，它也有4000多年的药用史，主要用于治疗消化系统问题，如消化不良、腹泻、胀气；也用于呼吸系统感染和咽痛。近来几项研究表明胡芦巴籽还可以有助于降低血糖和血脂的水平，尽管一些关于这项研究的真实可靠性常被问及，它的作用是毫无质疑的，作用源于它的皂甙成分，这种成分会降低胆固醇的吸收。

一些在线维生素生产公司推销胡芦巴粉作为自然降血糖物质同时计划开发它的其他药用价值，虽然胡芦巴粉可以增加饱腹感、降低食欲，把它用于减肥添加剂还为时尚早，它与各种药物会发生相互反应包括那些降血糖的药物，它看起来还会增加催乳素的分泌，促进乳腺分泌乳汁。

臀围是多少？

你从这项研究中收获些什么？高纤维食物和胡芦巴粉添加剂有助于增加饱腹感，是降低食欲的有效方式。以任何形式在饮食中添加高纤维物质都会取得同样的效果，为什么不在早餐时吃一碗热乎乎的全燕麦粥？并且在一天的饮食中吃些高纤维的食物呢？当你吃的食物中含纤维素越高，肠道排空的时间就越慢，如此会有助于降低你的食欲及对食物的渴望。这样经常坚持下去你就会发现尺寸6号的牛仔裤也显得宽松