Dietary fiber and weight regulation

Key Findings:

This paper reviews the results of early studies that have consistently shown dietary fiber consumption increases satiety and lowers hunger, caloric intake, and body weight loss. Significantly, these effects especially related to energy intakes and weight control is more apparent in people who are obese or overweight. Current fiber consumption in North American diets is about 15 g/day which is far below the recommended level of 25-30 g/day.  The data also shows that weight loss following high fiber diets appears to be consistent for both soluble and insoluble types. And fiber may be effective in reducing the amount of weight regain following weight loss. Such results further support the beneficial role of flaxseed fiber in health and wellness.

ABSTRACT:

The influence of dietary fiber on energy regulation remains controversial. This review summarizes published studies on the effects of dietary fiber on hunger, satiety, energy intake, and body composition in healthy individuals. Under conditions of fixed energy intake, the majority of studies indicate that an increase in either soluble or insoluble fiber intake increases post-meal satiety and decreases subsequent hunger. When energy intake is ad libitum, mean values for published studies indicate that consumption of an additional 14 g/day fiber for >2 days is associated with a 10% decrease in energy intake and body weight loss of 1.9 kg over 3.8 months. Furthermore, obese individuals may exhibit a greater suppression of energy intake and body weight loss (mean energy intake in all studies was reduced to 82% by higher fiber intake in overweight/obese people versus 94% in lean people; body weight loss was 2.4 kg versus 0.8 kg). These amounts are very similar to the mean changes in energy intake and body weight changes observed when dietary fat content is lowered from 38% to 24% of energy intake in controlled studies of non-obese and obese subjects. The observed changes in energy intake and body weight occur both when the fiber is from naturally high-fiber foods and when it is from a fiber supplement. In view of the fact that mean dietary fiber intake in the United States is currently only 15 g/day (i.e., approximately half the American Heart Association recommendation of 25-30 g/day), efforts to increase dietary fiber in individuals consuming <25 g/day may help to decrease the currently high national prevalence of obesity.