Research
Energy balance
High intake of dietary fiber, particularly from whole grains, is associated with lower central adiposity, reduced weight gain, and improved insulin sensitivity.
Increase your intake of dietary fiber, specifically from whole grains, vegetables, fruits, and legumes. Aim for high-fiber whole foods rather than supplements. This helps control weight gain, reduces central adiposity (waist circumference), and improves insulin sensitivity.
GoodSupportsHIGH confidence
Several components of the MedDiet have been inversely associated with BMI or waist circumference. This is the case for whole grain and fibre... high fibre intake is associated with a lower increase in body weight or central adiposity.
Why this rating
Supported by multiple prospective cohort studies (Health Professionals, CARDIA, Nurses' Health), though RCT evidence is noted as limited.
Source
Mediterranean diet and metabolic syndrome: the evidence
Nancy Babió et al. · Public Health Nutrition · 2009
DOI 10.1017/s1368980009990449
narrative_reviewCited 179×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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