Dietary Fiber Promotes Weight Control

High-fiber diets decrease appetite, reduce food intake and help prevent weight gain. Dietary fiber decreases the energy density of foods, which results in reduced caloric intake and hunger. Also, high-fiber foods take longer to chew, which helps satisfy hunger and reduces meal size. A study from the Netherlands found that more viscous fibers, such as pectin, beta-glucans and guar gum, decreased appetite more than less viscous fibers, such as wheat, oat and corn fiber. However, high-fiber diets only decreased energy intake by 2.6 percent compared to diets lower in fiber. Increasing dietary fiber promotes weight control, but it is no panacea for preventing obesity. (Obesity Reviews, 12: 724-739)