How to Reduce the Ghrelin, The Hunger Hormone
From Medical News Today
Follow a healthy diet
People’s ghrelin levels tend to increase when on a diet and not eating enough calories. Avoiding an empty stomach and eating a nutrient-rich diet may help limit ghrelin secretion.
According to the Dietary Guidelines for Americans, 2020–2025, the main elements that make up a healthy dietary pattern include:
Vegetables of all types
Fruits, especially whole fruit
Grains, at least which half are whole grains
Low fat dairy
Lean protein
Oils, such as olive oil and those naturally occurring in nuts and fatty fish
Some foods may also decrease ghrelin levels. In one older study, researchers discovered that fiber-rich foods could reduce ghrelin levels.
Another study looked at 21 men who were either given a bagel or eggs for breakfast. The group who ate eggs for breakfast had decreased ghrelin levels than those who ate bagels.
Get adequate sleep
Poor sleep patterns are tied to increased ghrelin levels and decreased leptin levels, leading to increased appetite and hunger. For better sleep, aim to get a minimum of 7 hours of sleep in a 24-hour period.
Eat more protein
Consuming high protein meals and snacks can help promote satiety and reduce ghrelin levels. In fact, many meal-related studies have shown significant reductions in hunger and increased fullness following high protein meals.
Researchers suggest getting between 1.2-1.6 grams of protein per kilogram of body weight per day or 25–30% of daily calories to promote weight management and appetite suppression. Most people can follow a high protein diet by eating chicken breast, beans, lentils, low fat dairy, and shellfish.
Limit stress
Although removing stress altogether is near impossible, studies show that high levels of chronic stress can lead to elevated ghrelin levels. In addition to signaling hunger, ghrelin may affect brain function. The exact mechanism remains unclear, and mixed findings make it difficult to draw conclusions about ghrelin’s role in stress.
Some animal studies suggest it may reduce anxiety and have antidepressant-like properties, while other studies suggest it may promote these behaviors.
Regular physical activity, adequate sleep, and practicing yoga or meditation can help minimize stress.
Exercise
Research surrounding the effect of exercise on ghrelin levels remains conflicting. In one 2021 review, researchers found that acute exercise suppresses ghrelin production. However, they also found that long-term exercise programs may have the opposite effect and increase ghrelin production.
The exact mechanism behind these effects remains unclear, but researchers believe it is likely due to elevated blood flow redistribution and weight loss from exercise.
Summary
Ghrelin is a hormone that has many functions in the human body. These include regulating the appetite, controlling insulin, and improving cardiovascular health.
A person requires ghrelin to regulate various bodily processes. However, some people may wish to reduce the amount in their body because doing this may suppress the appetite, resulting in a person eating less.
Those who wish to reduce ghrelin levels in their body naturally may consider reducing their intake of fructose, exercising, and attempting to minimize their stress levels.