Hormonal
Increasing dietary fiber intake is associated with decreased body weight or attenuated weight gain, primarily through mechanisms involving increased satiety hormones (GLP-1, PYY) and decreased metabolizable energy.
To manage weight, increase your fiber intake by about 8g per 1000 kcal. This can lead to modest weight loss (approx. 4.4 lbs over 20 months in one study). If you eat a high-fat diet, prioritize insoluble fiber (like bran) as soluble fiber might not help and could potentially increase energy absorption in that context.
Tucker and Thomas [1] supported this statement in a study consisting of 252 middle aged women. They observed that over a 20 month period participants lost an average of 4.4 lbs due to an 8 g increase in dietary fiber per 1000 kcal.
Why this rating
Supported by multiple studies showing inverse relationships, though results are inconsistent when splitting soluble vs. insoluble fiber or high vs. low fat diets.
Source
Effects of Dietary Fiber and Its Components on Metabolic Health
James M Lattimer et al. · Nutrients · 2010
DOI 10.3390/nu2121266
More from this paper
- Increasing dietary fiber intake, particularly insoluble fiber from whole grains, is inversely related to the risk of developing type two diabetes and improves insulin sensitivity.Good
- Consumption of beta-glucan (from oats or barley) significantly decreases serum total and LDL cholesterol and improves postprandial glucose and insulin levels in both healthy and hypercholesterolemic/diabetic subjects.Good
Related findings · Hormonal
- Initial treatment for type 2 diabetes should be a combination of metformin and either an SGLT-2 inhibitor or a GLP-1 receptor agonist to achieve cardiorenal protection, rather than monotherapy or older agents like sulfonylureas.Strong
- For patients with specific monogenic obesity syndromes (leptin deficiency, POMC/PCSK1/LEPR mutations), targeted pharmacotherapy (recombinant leptin or setmelanotide) is highly effective and should be prioritized, unlike in polygenic obesity.Strong
- Continued weekly administration of 2.4 mg subcutaneous semaglutide prevents weight regain and promotes further weight loss in adults with overweight or obesity, whereas switching to placebo results in significant weight regain.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 →