Research
Hormonal
Increased dietary fiber intake increases postmeal satiety and decreases subsequent hunger, regardless of whether the fiber is soluble or insoluble, or derived from food or supplements.
To feel fuller and eat less, increase your fiber intake. It does not matter if you choose soluble (e.g., oats, fruits) or insoluble (e.g., whole grains) fiber, or if you get it from food or supplements; all forms tend to increase satiety and reduce hunger.
GoodSupportsHIGH confidence
Under conditions of fixed energy intake, the majority of studies indicate that an increase in either soluble or insoluble fiber intake increases postmeal satiety and decreases subsequent hunger.
Why this rating
Based on a review of studies measuring psychological instruments for hunger/satiety.
Source
Dietary Fiber and Weight Regulation
Nancy C. Howarth et al. · Nutrition Reviews · 2009
DOI 10.1111/j.1753-4887.2001.tb07001.x
narrative_reviewCited 1,058×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Increasing dietary fiber intake by 14 g/day for more than 2 days under ad libitum conditions reduces energy intake by 10% and results in an average body weight loss of 1.9 kg over approximately 3.8 months.Good
- Overweight and obese individuals experience a greater suppression of energy intake and more pronounced weight loss from increased fiber intake compared to lean individuals.Good
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