By Sharon Lawton, Registered Nutritionist & Food Scientist
BSc (FSci & N), GCHN, RN
At Elevate Food Co., we believe that the best health solutions often start in your pantry – not on a prescription pad. And when it comes to managing energy, appetite, and blood sugar, there’s one unsung hero we think deserves more love: fibre.
You may have heard of GLP-1 - a hormone making headlines thanks to the rise of various medications. But here’s something not everyone knows: your gut naturally produces GLP-1, and certain types of fibre can help boost it. That’s right - fibre is nature’s very own GLP-1 support crew.
Let’s unpack what that means (without the jargon).
First up, what is GLP-1?
GLP-1 stands for glucagon-like peptide-1. It’s a hormone released in your gut after eating and plays a key role in:
👉 Managing blood sugar
👉 Helping you feel full (hello, satiety!)
👉 Slowing down digestion
👉 Supporting insulin response
Medications mimic GLP-1 to help people with diabetes (and increasingly, those wanting to manage their weight). But research shows your body can naturally produce more GLP-1 - especially when you fuel it with the right fibres.
Fibre: More Than Just Roughage
Not all fibre is created equal. Some types, like resistant starch and soluble prebiotic fibres, do more than support digestion. In fact, they actually help trigger the release of GLP-1.
Here’s how:
1. These fibres ferment in your gut, feeding your beneficial bacteria.
2. That fermentation creates short-chain fatty acids (SCFAs), like acetate, butyrate and propionate.
3. SCFAs travel to the brain via the gut-brain axis where the brain lowers appetite signals.
4. SCFAs then signal your gut to release GLP-1.
👉 More good fibre = more gut activity = more GLP-1. Naturally.
Real Food, Real Benefits
Here’s what the science tells us:
👉 A 2020 review found that prebiotic fibres like resistant starch and inulin increase GLP-1 levels, helping regulate appetite and blood sugar.¹
👉 One study showed that resistant starch increased GLP-1 throughout the day in people who were overweight.²
This is where BARLEYMAX® comes in. It’s rich in resistant starch and beta-glucan, the kind of fibre that does real work for your gut and energy levels.
Our Top GLP-1 Supporting Fibre Foods
Looking to eat more fibre that feeds your gut and supports GLP-1 naturally? Start here:
| Fibre-Rich Food |
Key Fibre Type |
Why It Helps
|
| BARLEYMAX® |
Resistant starch, beta-glucan, arabinoxylan
|
Resistant starch & beta-glucan: supports GLP-1 production & gut health
Arabinoxylan: lowers appetite and cravings
|
| Oats |
Beta-glucan |
Slows digestion boosts satiety |
| Cold potatoes |
Resistant starch |
Ferments well in the colon |
| Banana flour |
Resistant starch |
Ferments well in the colon |
| Chickpeas & lentils |
Soluble & insoluble fibre |
Helps regulate blood sugar |
Elevate Everyday: How to Eat for Natural GLP-1 Support
You don’t need to overhaul your whole life—just a few smart swaps can go a long way:
👉 Add BARLEYMAX® Super Barley flakes to yoghurt, smoothies or baking. We’ve got a stack of recipes here that you’ll love.
👉 Try overnight oats with banana and chia – enjoy warm for a delicious way to start your winter morning.
👉 Cook and cool your grains, potatoes and rice (like barley or lentils) to boost resistant starch.
👉 Include a mix of legumes, wholegrains, and colourful veggies daily. Eat the rainbow!
Remember: consistency is key. Fibre doesn’t work overnight - but it does work over time.
Fibre vs. GLP-1 Medications: What's the Difference?
| Feature |
Fibre |
GLP-1 Medications |
| Natural |
100% real food |
Synthetic compounds |
| Short term side effects |
Minimal (some bloating at first, while your body gets used to increased fibre intake) |
Often vomiting, nausea |
| Supports gut health |
Absolutely |
Not directly |
| Cost |
Low |
High |
| Long term safety |
Proven safe |
Still under long-term review |
| Long term side effects |
Healthier gut |
Potential GI issues |
The Bottom Line
Yes - fibre can naturally support your GLP-1 levels. While it’s not a “quick fix” like some medications, it’s part of a bigger, smarter approach to long-term wellness.
Dietary fibre is an understated superfood in every way, especially when it comes to appetite. Key appetite hormones are lowered after eating fibre, such as ghrelin in the stomach and glucagon in the pancreas, due to the rate of fibre digestion - which is slow.
Once the undigested fibre arrives in the gut it gets to work to produce the short chain fatty acids, acetate, propionate and butyrate. This is where the real magic happens! The SCFA’s travel to the brain via the gut-brain axis where appetite and hunger signals are lowered. In addition, production of these acids signals the body to release GLP-1 and Peptide YY (PYY), two hormones secreted in the intestine to further decrease appetite and increase the feeling of fullness.
A final word: as a nutritionist my philosophy is food first. Essentially, eating more fibre is a simple strategy for controlling hunger.
References
1. Cao Y, et al. Prebiotics and GLP-1: Mechanisms and potential health benefits. Nutrients. 2020. PMC7348675
2. Zhou J, et al. Dietary resistant starch upregulates total GLP-1. Diabetes. 2008. PubMed
