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Dietary fiber and weight regulation
N C Howarth1, E Saltzman, S B Roberts
1Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, MA 02111, USA.
Nutrition Reviews
|June 9, 2001
Summary
Increasing dietary fiber intake enhances satiety and reduces energy consumption, aiding in weight management. This is particularly beneficial for obese individuals, promoting significant body weight loss.
Area of Science:
- Nutrition Science
- Metabolism Studies
Background:
- Dietary fiber's role in energy regulation is debated.
- Existing research shows mixed results on fiber's impact on hunger and satiety.
Purpose of the Study:
- To review studies on dietary fiber's effects on hunger, satiety, energy intake, and body composition.
- To assess fiber's influence on energy balance in healthy and obese individuals.
Main Methods:
- Systematic review of published studies on dietary fiber.
- Analysis of data on energy intake, satiety, hunger, and body weight changes.
- Comparison of fiber's effects versus dietary fat reduction.
Main Results:
- Increased fiber intake boosts postmeal satiety and reduces hunger.
- Additional 14 g/day fiber correlates with 10% less energy intake and 1.9 kg weight loss over 3.8 months.
- Obese individuals show greater energy intake suppression and weight loss with higher fiber intake.
Conclusions:
- Dietary fiber effectively influences energy regulation, promoting satiety and reducing intake.
- Increasing fiber intake, from foods or supplements, can lead to significant weight loss, comparable to reducing dietary fat.
- Boosting fiber consumption is a viable strategy to combat obesity, especially given low average intake in the US.