Even if we tend to read the opposite almost everywhere, the feeling of satiety does not depend solely on the fiber contained in our plate. “To be satisfied for a long time, you need to balance your meals with proteins, complex carbohydrates and good fats. The way you eat also matters: taking the time to chew, eating calmly, getting enough sleep and having a healthy lifestyle strongly influence feelings of hunger and satiety. explains Julie Boët, dietitian-nutritionist.
That said, certain fruits rich in fiber can be particularly interesting to include daily in a balanced diet. “Fiber slows digestion, promotes better blood sugar control and prolongs the feeling of fullness after meals or snacks,” recognizes the expert. So many good reasons to integrate these fruits into your routine now!
The apple
The apple is one of the most interesting fruits on the shelves thanks to its richness in pectins – soluble fibers which swell in the stomach and slow down gastric emptying. “To take full advantage of its fiber, it is preferable to consume it whole and with the skin (washed), because a large part of the fiber is concentrated there. Conversely, apple juice contains very little fiber and is not very satiating,” warns Julie Boët.
The pear
Pears are also a great source of fiber, especially when eaten ripe and whole. “It helps prolong satiety while promoting good intestinal transit. Like the apple, its skin provides a significant portion of fiber,” underlines the dietitian.
Red fruits
Red fruits such as raspberries or blackberries, known for their low calorie intake, are also particularly rich in fiber. “They can easily be added to yogurt, porridge or eaten plain as a snack. Their richness in antioxidants also represents an additional advantage for health. admits the nutritionist.
The kiwi
Known for its beneficial effects on transit, kiwi also promotes this feeling of satiety thanks to its fiber content. “Consumed for breakfast or dessert, it can help increase daily fiber intake in a simple way,” admits Julie Boët.
However, to fully benefit from the satiating effects of fruits, you must still consume them whole.
“Because processing (mixed fruit, in juice, in the form of industrial compotes, etc.) destroys part of the structure of the fibers and reduces their satiating power. Compotes without added sugar can be interesting occasionally, but they are generally less rich in fiber than a whole raw fruit. The ideal therefore remains to vary fresh, seasonal fruits and integrate them into balanced meals in order to make the most of their nutritional benefits”, concludes the dietitian.
A simple habit that can help you better regulate your appetite on a daily basis, while benefiting from the vitamins provided by fruits!