Role of Fiber and Healthy Dietary Patterns in Body Weight Regulation and Weight Loss

Abstract

This review provides a comprehensive assessment of the human studies and mechanisms related to the role of dietary fiber (fiber) and dietary patterns in body weight regulation and weight loss. Fiber is one of the most under-consumed healthy food components in the western diet. Typical intakes are about one half of the recommended level, which contributes to a daily positive energy balance and increased risk of significant weight gain overtime. Prospective studies consistently find that populations consuming higher fiber dense diets rich in whole grains, fruit, vegetables, pulses, and/or nuts are leaner than those that eat lower fiber diets. A number of randomized trials show that fiber-rich whole-food diets containing ≥30g fiber/day, as a replacement for higher energy dense and lower fiber diets, can promote weight loss and reduce the risk or rate of weight regain in overweight or obese individuals. High adherence to a variety of healthy fiber-rich dietary patterns including the US Dietary Guidelines, Dietary Approaches to Stop Hypertension (DASH), Mediterranean (MedDiet), or healthy vegetarian diets can improve body weight regulation and achieve weight loss compared to the western or other control diets. In general, fiber-rich diets are more effective at promoting weight loss than are fiber supplements. There are a number of unique fiber and fiber-rich food related mechanisms that can help to improve weight regulation and weight loss overtime.