In the know… A healthy appetite

What’s your body really trying to tell you when your tummy rumbles? We asked an expert

JASMINE CARBON is a registered dietitian

There are a few things, besides hunger, that can trigger your appetite. ‘Hunger is stimulated and suppressed by a range of hormones,’ explains Jasmine. ‘Especially ghrelin (produced when your stomach is empty for a period of time and you need to eat) and leptin (the fullness hormone, produced after you’ve eaten a meal). Your appetite is also influenced by emotions, such as feeling stressed, or environmental cues, like smelling food being cooked. It can be a learnt behaviour too, as in wanting to eat at the same time each day.’ This is why understanding your hunger cues can help prevent overeating.

20 mins founder of Carbon Nutrition and Dietetics. is approximately how long it takes the stomach to tell the brain it feels full* Try eating slower or using smaller plates to prevent eating past the point of feeling full.

Fibre Focus

Foods that are high in fibre can delay feelings of hunger, because fibre takes longer for the body to digest. As a result the hormones signifying fullness (leptin) remain higher and hormones signifying hunger (ghrelin) are down-regulated. For a fibre boost:

SWAP… …chips for sweet potato wedges

Myth

You should eat every time you feel hungry.

Fact

‘Our bodies often mistake thirst for hunger,’ says Jasmine. ‘So I would advise reviewing your fluid intake first and aiming to drink 6-8 glasses (or 2 litres) of no-added sugar, non-caffeinated drinks each day.’

SWAP… …crisps for popcorn

SWAP… …white toast with jam for seeded brown toast with nut butter