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
DOI 10.3390/nu5041417
narrative_reviewCited 2,230×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Prebiotic fibers (inulin, FOS, GOS) selectively stimulate beneficial gut bacteria (Bifidobacteria, Lactobacilli) and increase Short Chain Fatty Acid (SCFA) production, particularly butyrate.Strong
- Soluble fibers (beta-glucan, psyllium, pectin, guar gum) lower LDL cholesterol, while insoluble fibers increase stool weight.Good
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →