Research
Adherence
Consumption of fermentable fibers (e.g., inulin, FOS, wheat dextrin) increases satiety and reduces caloric intake, leading to modest weight loss over time.
To manage weight, incorporate 14-24 grams of fermentable fiber like wheat dextrin daily. This dose has been shown to significantly reduce hunger and caloric intake over 9 weeks. Start with a lower dose to assess tolerance, as some fibers cause GI distress while others like wheat dextrin are well-tolerated.
GoodSupportsHIGH confidence
A significant decrease in caloric intake was seen from week 2 to the end of the 9 week study for the groups 14 g, 18 g and 24 g of wheat dextrin... increasing fiber intake by 14 g per day was associated with a 10% decrease in energy intake and a 2 kg weight loss over about a 4-month period.
Why this rating
Supported by multiple intervention studies and cohort data, though results can be inconsistent depending on fiber type.
Source
Fiber and Prebiotics: Mechanisms and Health Benefits
Joanne Slavin · Nutrients · 2013
narrative_reviewCited 2,230×
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