1. What is The 2nd Meal Effect

When we eat more fiber, our bodies take longer to digest it. When it is digested, it helps release certain hormones that reduce our appetite. This effect can make us feel fuller longer and may even help us eat less at our next meal, a phenomenon known as the “second meal effect.”

2. What Type of Fiber to Eat

Not all fiber is created equal. Look for fiber that contains beta-glucans and aim for 8-10 grams of fiber per meal to help slow digestion.

3. What Foods Contain Beta-Glucans

Beta-glucans can be found in certain grains such as barley, oats, and rye. Apples and pears are also good fruits to consider, as well as beans, lentils, peas, and green leafy vegetables.