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Does More Fiber
Mean More Weight Loss?
Fiber supplements and foods with
added fiber advertise the possibility of easier weight loss and
fewer hunger pangs. But these products note that such statements
have not been evaluated by the Food and Drug Administration.
Is adding more fiber really a step toward easier weight control?
And if so, does the amount and source of fiber matter?
People who consume more dietary
fiber from foods tend to be less overweight, according to several
well-controlled studies. For example, among almost 6,000 French
men and women, those at a healthy weight ate diets highest in
fiber, providing about 20 to 27 grams daily. That amount meets
the recommendations for women, with men advised to reach 30-38
grams daily. (In general, U.S. adults average only 15 grams daily.)
However, studies testing whether increasing dietary fiber helps
overweight people lose weight show mixed results, even when fiber
consumption is relatively high. |
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The consistent body of evidence
on fiber links higher consumption with less weight gain. In one
of the largest studies of women’s health, all the women
tended to gain weight over a 12-year study, regardless of initial
dietary fiber consumption. But those who increased fiber consumption
tended to gain less weight: an increase of 12 grams of dietary
fiber daily was linked with about 8 pounds less weight gain.
The strongest effect was found among the overweight: women who
started the study overweight and boosted fiber consumption the
most showed only half the weight gain as those with smallest
or no increases in fiber.
The impact of boosting fiber
through supplements – in pills, powders or added into food
and drinks -- may not be the same as eating naturally high-fiber
foods.
Amounts and types of fiber in
these studies vary. Six studies showed increased weight loss
among overweight people consuming daily fiber supplements containing
from 4 to 20 grams of dietary fiber. In most cases participants
were also on a 1200- to 1600-calorie diet. The weight loss advantage
of those on fiber supplements was relatively small: an average
of two to four pounds greater loss after 2 to 14 months. Three
studies that used smaller amounts of fiber (4 to 6 grams) for
3 months or less while reducing calories had no affect on weight
loss.
Participants taking fiber supplements
report reduced calorie consumption, decreased hunger or increased
fullness in about half the studies.
Overall, these studies suggest
that dietary fiber from foods or supplements may support weight
control. But it’s important to note: adding fiber –
whether through supplements or by replacing low-fiber foods with
high-fiber choices – only seems to assist weight control
when it leads to a decrease in calorie consumption.
People trying to reduce calories
and hampered by feelings of hunger may be among those who find
boosting fiber most helpful. Foods that supply dietary fiber
– whole grains, vegetables, fruits and beans – may
satisfy hunger as their bulk fills up our stomachs. Yet they
supply relatively few calories. For those who need to see and
taste larger amounts of foods, adding a fiber supplement may
not provide the same help as the fiber-filled foods.
However, research clearly shows
that eating is not always hunger-based. Excess calorie consumption
often stems from mindless eating in response to large portions,
and availability of food or emotions. If hunger is not the reason
someone overeats, then adding fiber may not be the solution.
Also, much of the average U.S. increase in calorie consumption
over the last decade has come from increased consumption of high-calorie
drinks, and it is not clear whether boosting fiber consumption
necessarily affects that source of calorie consumption. |
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