Abstract
During the last several decades, there has been an increased exposure to higher energy-dense and lower fiber-containing foods and increasingly sedentary lifestyles, which have led to net habitual positive energy balances and weight gain in Western populations. For overweight or obese individuals who successfully lose weight, as many as 80% typically drift back to their original weight or more because after weight loss there are an array of metabolic regulatory processes at work to promote weight regain, so it is difficult to maintain weight loss. Consequently, maintaining a healthy weight is a daily effort but healthy fiber-rich dietary patterns can help to promote satiety and reduce overall dietary energy density to assist in weight control.
Dietary fiber intake is inversely associated with obesity risk, and populations with higher fiber diets tend to be leaner than those with low fiber diets.
The human gastrointestinal and energy metabolism regulatory systems evolved on pre-agriculture high fiber diets.
Prospective cohort studies suggest that increased total fiber intake by >12 g/day to >25 g fiber/day, especially as a replacement for refined low fiber food, can prevent weight gain by 3.5–5.5 kg each decade.
Randomized controlled trials (RCTs) show that adequate fiber intake >28 g fiber/day from fiber-rich diets can significantly reduce body weight and waist circumference (WC) compared to low fiber Western diets (<20 g fiber/day). Fiber-rich diets are usually more effective at promoting weight loss than are fiber supplements.
RCTs show that healthy fiber-rich dietary patterns such as the Mediterranean (MedDiet), Dietary Approaches to Stop Hypertension (DASH), New Nordic, and vegetarian diets do not result in weight gain and high adherence to these diets can support weight loss and lower WC compared to control diets such as low fat or Western diets in overweight or obese individuals.
Biological mechanisms associated with adequate fiber intake and healthy dietary patterns, in body weight regulation include effects on lowering diet energy density directly or by displacing higher energy-dense processed foods, promoting postprandial satiety, reducing metabolizable energy, and triggering other colonic microbiota or metabolic factors.
This is a preview of subscription content, log in via an institution to check access.
Access this chapter
Tax calculation will be finalised at checkout
Purchases are for personal use only
References
World Health Organization. Obesity and overweight. Geneva; 2014. www.who.int/mediacentre/factsheets/fs311en/. Accessed 18 Jan 2015.
Swinburn BA, Sacks G, Hall KD, et al. The global obesity pandemic: shaped by global drivers and local environments. Lancet. 2011;378:804–14.
Moehlecke M, Canani LH, Lucas Oliveira L, et al. Determinants of body weight regulation in humans. Arch Endocrinol Metab. 2016;60(2):152–62.
Centers for Disease Control and Prevention. Overweight and obesity: causes and consequences. 2012. http://www.cdc.gov/obesity/adult/causes/index.html. Accessed 21 Feb 2015.
Hill JO. Can a small-changes approach help address the obesity epidemic? A report of the joint task force of the American Society for Nutrition, Institute of Food Technologists, and international food information council. Am J Clin Nutr. 2009;89:477–84.
Zhai F, Wang H, Wang Z, et al. Closing the energy gap to prevent weight gain in China. Obes Rev. 2008;9(Suppl 1):107–12.
Centers for Disease Control and Prevention. Low energy dense foods and weight management: cutting calories while controlling hunger. Research to Practice Series, No 5. 2015. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf. Accessed 21 Feb.
Davis JN, Hodges VA, Gillham MB. Normal-weight adults consume more fiber and fruit than their age and height matched overweight/obese counterparts. J Am Diet Assoc. 2006;106:835–40.
Mozaffarian D, Hao T, Rimm EB, et al. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;363:2392–404.
Rolls BJ. What is the role of portion in weight management? Int J Obes. 2014;38:S1–8.
Vernarelli JA, Mitchell DC, Rolls BJ, Hartman TJ. Dietary energy density is associated with obesity and other biomarkers of chronic disease in US adults. Eur J Nutr. 2015;54(1):59–65.
Karl JP, Roberts SB. Energy density, energy intake and body weight regulations in adults. Adv Nutr. 2014;5:835–50.
Raynor HA, Jeffery RW, Phelan S, et al. Amount of food group variety consumed in the diet and long-term weight loss maintenance. Obes Res. 2005;13(5):883–90.
Dietary Guidelines Advisory Committee. Scientific Report of the 2015 Advisory Guidelines Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. Part D. Chapter 2: Dietary patterns, foods and nutrients, and health outcomes. 2015; p. 1–33.
Schneider BC, Dumith SC, Orlandi SP, Assuncao MCF. Diet and body fat in adolescence and early adulthood: a systematic review of longitudinal studies. Cien Saude Colet. 2017;22(5):1539–52.
de Mutsert R, Sun Q, Willett WC, et al. Overweight in early adulthood, adult weight change, and risk of type 2 diabetes, cardiovascular diseases, and certain cancers in men: a cohort study. Am J Epidemiol. 2014;179:1353–65.
Wilson PW, D’Agostino RB, Sullivan L, et al. Overweight and obesity as determinants of cardiovascular risk: the Framingham experience. Arch Intern Med. 2002;162:1867–72.
Wang YC, McPherson K, Marsh T, et al. Health and economic burden of projected obesity trends in the USA and the UK. Lancet. 2011;378:815–25.
Gilhooly CH, Das SK, Golden JK, et al. Food cravings and energy regulation: the characteristics of craved foods and their relationship with eating behaviors and weight change during 6 months of dietary energy restriction. Int J Obesity. 2007;31:1849–58.
Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(Suppl):222S–5S.
Raynor HA, Van Walleghen EL, Bachman JL. Dietary energy density and successful weight loss maintenance. Eat Behav. 2011;12(2):119–25.
MacLean PS, Higgins JA, Giles ED, et al. The role for adipose tissue in weight regain after weight loss. Obes Rev. 2015;16(Suppl 1):45–54.
Mariman ECM. An adipobiological model for weight regain after weight loss. Adipobiology. 2011;3:7–13.
Maskarinec G, Takata Y, Pagano I, et al. Trends and dietary determinants of overweight and obesity in a multiethnic population. Obesity (Silver Spring). 2006;14:717–26.
Ma Y, Olendzki BC, Wang J, et al. Single-component versus multi-component dietary goals for the metabolic syndrome: a randomized trial. Ann Intern Med. 2015;162:248–57.
Eaton SB, Konner MJ, Cordain L. Diet-dependent acid load, Paleolithic nutrition, and evolutionary health promotion. Am J Clin Nutr. 2010;91:295–7.
Jew S, Abumweis SS, Jones PJH. Evolution of the human diet: linking our ancestral diet to modern functional foods as a means of disease prevention. J Med Food. 2009;12(5):925–34.
Chambers ES, Morrison DJ, Frost G. Control of appetite and energy intake by SCFA: what are the potential underlying mechanisms? Proc Nutr Soc. 2015;74(3):328–336. 1–9.
Deehan EC, Walter J. The fiber gap and the disappearing gut microbiome: implications for human nutrition. Trends Endocrinol Metab. 2016;27(5):239–41.
Institute of Medicine, Food and Nutrition Board. Chapter 7: dietary reference intakes: energy, carbohydrates, fiber, fat, fatty acids, cholesterol, protein, and amino acids. In:Dietary, functional, and total fiber. Washington, DC: National Academies Press; 2005. p. 339–421.
Dietary Guidelines Advisory Committee. Scientific Report of the 2015 Advisory Guidelines Advisory Report to the Secretary of Health and Human Services and the Secretary of Agriculture. Part D. Chapter 1: Food and nutrient intakes, and health: current status and trends. 2015; Figure D1.2:131.
Dahl WJ, Stewart ML. Position of the academy of nutrition and dietetics: health implications of dietary fiber. J Acad Nutr Diet. 2015;115:1861–70.
Grooms KN, Ommerborn MJ, Quyen D, et al. Dietary fiber intake and cardiometabolic risk among US adults, NHANES 1999-2010. Am J Med. 2013;126(12):1059–67.
Lairon D. Dietary fiber and control of body weight. Nutr Metab Cardiovasc Dis. 2007;17:1–5.
Slavin JL. Dietary fiber and body weight. Nutrition. 2005;21:411–8.
Fogelholm M, Anderssen S, Gunnarsdottir I, Lahti-Koski M. Dietary macronutrients, and food consumption as determinants of long-term weight change in adult populations: a systematic literature review. Food Nutr Res. 2012;56:19103.
European Food Safety Authority (EFSA). Scientific opinion on dietary reference values for carbohydrates and dietary fibre. EFSA J. 2010;8(3):1462.
Rautiainen S, Wang L, Lee I-M, et al. Higher intake of fruit, but not vegetables or fiber, at baseline is associated with lower risk of becoming overweight or obese in middle-aged and older women of normal BMI at baseline. J Nutr. 2015;145:960–8.
Fischer K, Moewes D, Koch M, et al. MRI-determined total volumes of visceral and subcutaneous abdominal and trunk adipose tissue are differentially and sex-dependently associated with patterns of estimated usual nutrient intake in a northern German population. Am J Clin Nutr. 2015;101:794–807.
Lin Y, Huybrechts I, Vandevijvere S, et al. Fibre intake among the Belgian population by sex–age and sex–education groups and its association with BMI and waist circumference. Br J Nutr. 2011;105:1692–703.
Du H, van der A DL, Boshuizen HC, et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. Am J Clin Nutr. 2010;91:329–36.
Romaguera D, Angquist L, Du H, et al. Dietary determinants of changes in waist circumference adjusted for body mass index—a proxy measure of visceral adiposity. PLoS One. 2010;5(7):e11588.
Davis JN, Alexander KE, Ventura EE, et al. Inverse relation between dietary fiber intake and visceral adiposity in overweight Latino youth. Am J Clin Nutr. 2009;90:1160–6.
Tucker LA, Thomas KS. Increasing total fiber intake reduces risk of weight and fat gains in women. J Nutr. 2009;139:576–81.
Koh-Banerjee P, Franz M, Sampson L, et al. Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-yr weight gain among men. Am J Clin Nutr. 2004;80:1237–45.
Koh-Banerjee P, Chu N-F, Spiegelman DM, et al. Prospective study of the association of changes in dietary intake, physical activity, alcohol consumption, and smoking with 9-y gain in waist circumference among 16,587 US men. Am J Clin Nutr. 2003;78:719–27.
Liu S, Willett WC, Manson JE, et al. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. Am J Clin Nutr. 2003;78:920–7.
Ludwig DS, Pereira MA, Kroenke CH, et al. Dietary fiber, weight gain, and cardiovascular disease risk factors in young adults. JAMA. 1999;282:1539–46.
Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001;59(5):129–39.
Karimi G, Azadbakht L, Haghighatdoost F, Esmaillzadeh A. Low energy density diet, weight loss maintenance, and risk of cardiovascular disease following a recent weight reduction program: a randomized control trial. J Res Med Sci. 2016;21:32. doi:10.4103/1735-1995.181992.
Turner TF, Nance LM, Strickland WD, et al. Dietary adherence and satisfaction with a bean-based high-fiber weight loss diet: a pilot study. ISEN Obes. 2013;2013:915415. doi:10.1155/2013/915415.
Mecca MS, Moreto F, Burini FHP, et al. Ten-week lifestyle changing program reduces several indicators for metabolic syndrome in overweight adults. Diabetol Metab Syndr. 2012;4:1–7.
Pal S, Khossousi A, Binns C, et al. The effect of a fibre supplement compared to a healthy diet on body composition, lipids, glucose, insulin and other metabolic syndrome risk factors in overweight and obese individuals. Br J Nutr. 2011;105:90–100.
Ferdowsian HR, Barnard ND, Hoover VJ, et al. A multicomponent intervention reduces body weight and cardiovascular risk at a GEICO corporate site. Am J Health Promot. 2010;24(6):384–7.
Lindstrom J, Peltonen M, Eriksson JG, et al. High-fibre, low-fat diet predicts long-term weight loss and decreased type 2 diabetes risk: the Finnish diabetes prevention study. Diabetologia. 2006;49:912–20.
Liber A, Szajewska H. Effects of inulin-type fructans on appetite, energy intake, and body weight in children and adults: systematic review of randomized controlled trials. Ann Nutr Metab. 2013;63:42–54.
Wanders AJ, Van de Borne JJ, de Graaf C, et al. Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obes Rev. 2011;12(9):724–39.
Pal S, Ho S, Gahler RJ, Wood S. Effect on body weight and composition in overweight/obese Australian adults over 12 months consumption of two different types of fibre supplementation in a randomized trial. Nutr. Metab (Lond.). 2016;13:82. https://doi.org/10.1186/512986-016-0141-7.
Hu X, Gao J, Zhang Q, et al. Soy fiber improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial. Mol Nutr Food Res. 2013;57:2147–54.
Salas-Salvado J, Farres X, Luque X, et al. Effect of two doses of a mixture of soluble fibres on body weight and metabolic variables in overweight or obese patients: a randomised trial. Br J Nutr. 2008;99:1380–7.
Howarth NC, Saltzman E, McCrory MA, et al. Fermentable and non-fermentable fiber supplements did not alter hunger, satiety or body weight in a pilot study of men and women consuming self-selected diets. J Nutr. 2003;133:3141–4.
Shah RV, Murthy VL, Allison JP, et al. Diet and adipose tissue distributions: the multi-Ethnic study of Atherosclerosis. Nutr Metab Cardiovasc Dis. 2016;26:185–93.
Hu T, Jacobs DR, Larson NI, et al. Higher diet quality in adolescence and dietary improvements are related to less weight gain during the transition from adolescence to adulthood. J Pediatr. 2016;178:188–93.
Feliciano CEM, Tinker L, Manson JE, et al. Change in dietary patterns and change in waist circumference and DXA trunk fat among postmenopausal women. Obesity. 2016;24:2176–84. doi:10.1002/oby.21589.
Fung TT, Pan A, Hou T, et al. Long-term change in diet quality is associated with body weight change in men and women. J Nutr. 2015;145(8):1850–6. doi:10.3945/jn.114.208785.
Lassale C, Fezeu L, Andreeva VA, et al. Association between dietary scores and 13-year weight change and obesity risk in a French prospective cohort. Int J Obes. 2012;36(11):1455–62.
Wolongevicz DM, Zhu L, Pencina MJ, et al. Diet quality and obesity in women: the Framingham nutrition studies. Br J Nutr. 2010;103(8):1223–9.
Esmaillzadeh A, Azadbakht L. Major dietary patterns in relation to general obesity and central adiposity among Iranian women. J Nutr. 2008;138:358–63.
Schulz M, Nothlings U, Hoffmann K, et al. Identification of a food pattern characterized by high-fiber and low-fat food choices associated with low prospective weight change in the EPIC-Potsdam cohort. J Nutr. 2005;135:1183–9.
Newby PK, Muller D, Hallfrisch J, et al. Dietary patterns and changes in body mass index and waist circumference in adults. Am J Clin Nutr. 2003;77:1417–25.
Li Y, Roswall N, Ström P, et al. Mediterranean and Nordic diet scores and long-term changes in body weight and waist circumference: results from a large cohort study. Br J Nutr. 2015;114:2093–102.
Funtikova AN, Benıtez-Arciniega AA, Gomez SF, et al. Mediterranean diet impact on changes in abdominal fat and 10-year incidence of abdominal obesity in a Spanish population. Br J Nutr. 2014;111:1481–7. doi:10.1017/S0007114513003966.
May AM, Romaguera D, Travier N, et al. Combined impact of lifestyle factors on prospective change in body weight and waist circumference in participants of the EPIC-PANACEA study. PLoS One. 2012;7(11) doi:10.1371/journal.pone.0050712.
Beunza JJ, Toledo E, Hu FB, et al. Adherence to the mediterranean diet, long-term weight change, and incident overweight or obesity: the Seguimiento Universidad de Navarra (SUN) cohort. Am J Clin Nutr. 2010;92:1484–93.
Romaguera D, Norat T, Vergnaud A-C, et al. Mediterranean dietary patterns and prospective weight change in participants of the EPIC-PANACEA project. Am J Clin Nutr. 2010;92:912–21.
Sanchez-Villegas A, Bes-Rastrollo M, Martinez-Gonzalez MA, Serra-Majem L. Adherence to a Mediterranean dietary pattern and weight gain in a follow-up study: the SUN cohort. Int J Obes. 2006;30:350–8.
Mendez MA, Popkin BM, Jakszyn P, et al. Adherence to a Mediterranean diet is associated with reduced 3-year incidence of obesity. J Nutr. 2006;136:2934–8.
Barak F, Falahi E, Keshteli AH, et al. Adherence to the dietary approaches to stop hypertension (DASH) diet in relation to obesity among Iranian female nurses. Public Health Nutr. 2014;18(4):705–12.
Berz JPB, Singer MR, Guo X, et al. Use of a DASH food group score to predict excess weight gain in adolescent girls in the National Growth and health study. Arch Pediatr Adolesc Med. 2011;165(6):540–6.
Tonstad S, Butler T, Yan R, Fraser GE. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care. 2009;32:791–6.
Berkow SE, Barnard N. Vegetarian diets and weight status. Nutr Rev. 2006;64(4):175–88.
Mancini JG, Filion KB, Atallah R, Eisenberg MJ. Systematic review of the Mediterranean diet for long-term weight loss. Am J Med. 2016;129:407–15.
Huo R, Du T, Xu Y, et al. Effects of Mediterranean-style diet on glycemic control, weight loss and cardiovascular risk factors among type 2 diabetes individuals: a meta-analysis. Eur J Clin Nutr. 2014;4(11):e005497. doi:10.1136/bmjopen-2014-005497.
Esposito K, Kastorini CM, Panagiotakos DB, Giugliano D. Mediterranean diet and weight loss diet: meta-analysis of randomized controlled trials. Metab Syndr Relat Disord. 2011;9(1):1–12.
Kastorini C-M, Milionis HJ, Esposito K, et al. The effect of mediterranean diet on metabolic syndrome and its components. A meta-analysis of 50 studies and 534,906 individuals. J Am Coll Cardiol. 2011;57(11):1299–313.
Estruch R, Martinez-Gonzalez MA, Corella D, et al. Effect of a high-fat Mediterranean diet on bodyweight and waist circumference: a prespecified secondary outcomes analysis of the PREDIMED randomised controlled trial. Lancet Diabetes Endocrinol. 2016;4:666–76. doi:10.1016/S2213-8587(16)30085-7.
Alvarez-Perez J, Sanchez-Villegas A, Diaz-Benitez EM, et al. Influence of a Mediterranean dietary pattern on body fat distribution: results of the PREDIMED-Canarias intervention randomized trial. J Am Coll Nutr. 2016;35(6):568–80. doi:10.1080/07315724.2015.1102102.
Damasceno NRT, Sala-Vila A, Cofán M, et al. Mediterranean diet supplemented with nuts reduces waist circumference and shifts lipoprotein subfractions to a less atherogenic pattern in subjects at high cardiovascular risk. Atherosclerosis. 2013;230:347–53.
Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low fat diet. N Engl J Med. 2008;359:229–41.
Esposito K, Marfella R, Ciotola M, et al. Effect of a Mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome. A randomized trial. JAMA. 2004;292(12):1440–6.
Esposito K, Pontillo A, Di Palo C, et al. Effect of weight loss and lifestyle changes on vascular inflammatory markers in obese women: a randomized trial. JAMA. 2003;289:1799–804.
Soltani S, Shirani F, Chitsazi MJ, Salehi-Abargouei A. The effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Obes Rev. 2016;17:442–54.
Bertz F, Brekke HK, Ellegard L, et al. Diet and exercise weight-loss trial in lactating overweight and obese women. Am J Clin Nutr. 2012;96:698–05.
Bertz F, Winkvist A, Brekke HK. Sustainable weight loss among overweight and obese lactating women is achieved with an energy-reduced diet in line with dietary recommendations: results from the LEVA randomized controlled trial. J Acad Nutr Diet. 2015;115:78–86.
Poulsen SK, Due A, Jordy AB, et al. Health effect of the new Nordic diet in adults with increased waist circumference: a 6-mo randomized controlled trial. Am J Clin Nutr. 2014;99:35–45.
Huang R-Y, Huang C-C, Hu FB, Chavarro JE. Vegetarian diets and weight reduction: a meta-analysis of randomized controlled trials. J Gen Intern Med. 2016;31(1):109–16. doi:10.1007/s11606-015-3390-7.
Barnard ND, Levin SM, Yokoyama Y. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet. 2015;115(6):954–69.
Turner-McGrievy GM, Davidson CR, Wingard EE, et al. Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets. Nutrition. 2015;31:350–8.
Pereira MA, Ludwig DS. Dietary fiber and body-weight regulation. Observations and mechanism. Pediatr Clin North Am. 2001;48(4):969–80.
Food and Agriculture Organization of the United Nations. Food energy-methods of analysis and conversion factors. FAO Food Nutr Pap. 2003;77:59.
Livesey G. Energy values of unavailable carbohydrate and diets: an inquiry and analysis. Am J Clin Nutr. 1990;51(4):617–37.
Hooper L, Abdelhamid A, Moore HJ, et al. Effect of reducing total fat intake on body weight: systematic review and meta-analysis of randomised controlled trials and cohort studies. BMJ. 2012;345:e7666.
Oku T, Nakamura S. Evaluation of the relative available energy of several dietary fiber preparations using breath hydrogen evolution in healthy humans. J Nutr Sci Vitaminol. 2014;60:246–54.
McRorie JW. Evidence-based approach to fiber supplements and clinically meaningful health benefits, part 1. What to look for and how to recommend an effective fiber therapy. Nutr Today. 2015;50(2):82–9.
Sanchez D, Miguel M, Aleixandre A. Dietary fiber, gut peptides, and adipocytokines. J Med Food. 2012;15(3):223–30.
Holt SH, Miller JB. Particle size, satiety and the glycaemic response. Eur J Clin Nutr. 1994;48:496–502.
Rebello CJ, Chu Y-F, Johnson WD, et al. The role of meal viscosity and oat β-glucan characteristics in human appetite control: a randomized crossover trial. Nutr J. 2014;13:49.
Vitaglione P, Lumaga RB, Stanzione A, et al. β-Glucan-enriched bread reduces energy intake and modifies plasma ghrelin and peptide YY concentrations in the short term. Appetite. 2009;53:338–44.
Karhunen LJ, Juvonen KR, Flander SM, et al. A psyllium fiber enriched meal strongly attenuates postprandial gastrointestinal peptide release in healthy young adults. J Nutr. 2010;140:737–44.
Bourdon I, Olson B, Backus R, et al. Beans, as a source of dietary fiber, increase cholecystokinin and apolipoprotein B48 response to test meals in men. J Nutr. 2001;131:1485–90.
Beck EJ, Tosh SM, Batterham MJ, et al. Oat beta-glucan increases postprandial cholecystokinin levels, decreases insulin response and extends subjective satiety in overweight subjects. Mol Nutr Food Res. 2009;53:1343–51.
Martinez-Rodriguez R, Gil A. Nutrient-mediated modulation of incretin gene expression: a systematic review. Nutr Hosp. 2012;27:46–53.
Hussain SS, Bloom SR. The regulation of food intake by the gut-brain axis: implications for obesity. In J Obes (Lond). 2013;37:625–33.
Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200–11.
Kellow NJ, Coughlan MT, Reid CM. Metabolic benefits of dietary prebiotics in human subjects: a systematic review of randomised controlled trials. Br J Nutr. 2014;111:1147–61.
Slavin J. Fiber and prebiotics: mechanisms and health benefits. Forum Nutr. 2013;5:1417–35.
Holscher HD, Caporaso JG, Hooda S, et al. Fiber supplementation influences phylogenetic structure and functional capacity of the human intestinal microbiome: follow-up of a randomized controlled trial. Am J Clin Nutr. 2015;10(1):55–64.
Karl JP, Saltzman E. The role of whole grains in body weight regulation. Adv Nutr. 2012;3:697–707.
Miles CW. The metabolizable energy of diets differing in dietary fat and fiber measured in humans. J Nutr. 1992;122:306–11.
Miles CW, Kelsay JL, Wong NP. Effect of dietary fiber on the metabolizable energy of human diets. J Nutr. 1988;118:107–1081.
Baer DJ, Rumpler WV, Miles CW, Fahey GC. Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans. J Nutr. 1997;127:579–86.
Cani PD, Lecourt E, Dewulf EM. Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. Am J Clin Nutr. 2009;90:1236–43.
Everard A, Cani PD. Gut microbiota and GLP-1. Rev Endocr Metab Disord. 2014;15:189–96.
Kaji I, Karaki S, Kuwahara A. Short-chain fatty acid receptor and its contribution to glucagon-like peptide-1 release. Digestion. 2014;89:31–6.
Tarini J, Wolever TM. The fermentable fibre inulin increases postprandial serum short-chain fatty acids and reduces free-fatty acids and ghrelin in healthy subjects. Appl Physiol Nutr Metab. 2010;35(1):9–16.
Kasubuchi M, Hasegawa S, Hiramatsu T, et al. Dietary gut microbial metabolites, short-chain fatty acids, and host metabolic regulation. Forum Nutr. 2015;7:2839–49.
Conterno L, Fava F, Viola R, Tuohy KM. Obesity and the gut microbiota: does up-regulating colonic fermentation protect against obesity and metabolic disease? Genes Nutr. 2011;6:241–60.
Chambers ES, Viardot A, Psichas A, et al. Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults. Gut. 2015;64(11):1744–54.
Author information
Authors and Affiliations
Appendices
Appendix 1. Fifty High-Fiber Foods Ranked by Amount of Fiber per Standard Food Portiona
Food | Standard portion size | Dietary fiber (g) | Calories (kcal) | Energy density (calories/g) |
|---|---|---|---|---|
High-fiber bran ready-to-eat-cereal | 1/3–3/4 cup (30 g) | 9.1–14.3 | 60–80 | 2.0–2.6 |
Navy beans, cooked | 1/2 cup cooked (90 g) | 9.6 | 127 | 1.4 |
Small white beans, cooked | 1/2 cup (90 g) | 9.3 | 127 | 1.4 |
Shredded wheat ready-to-eat cereal | 1–1 1/4 cup (50–60 g) | 5.0–9.0 | 155–220 | 3.2–3.7 |
Black bean soup, canned | 1/2 cup (130 g) | 8.8 | 117 | 0.9 |
French beans, cooked | 1/2 cup (90 g) | 8.3 | 114 | 1.3 |
Split peas, cooked | 1/2 cup (100 g) | 8.2 | 114 | 1.2 |
Chickpeas (Garbanzo) beans, canned | 1/2 cup (120 g) | 8.1 | 176 | 1.4 |
Lentils, cooked | 1/2 cup (100 g) | 7.8 | 115 | 1.2 |
Pinto beans, cooked | 1/2 cup (90 g) | 7.7 | 122 | 1.4 |
Black beans, cooked | 1/2 cup (90 g) | 7.5 | 114 | 1.3 |
Artichoke, global or French, cooked | 1/2 cup (84 g) | 7.2 | 45 | 0.5 |
Lima beans, cooked | 1/2 cup (90 g) | 6.6 | 108 | 1.2 |
White beans, canned | 1/2 cup (130 g) | 6.3 | 149 | 1.1 |
Wheat bran flakes ready-to-eat cereal | 3/4 cup (30 g) | 4.9–5.5 | 90–98 | 3.1–3.3 |
Pear with skin | 1 medium (180 g) | 5.5 | 100 | 0.6 |
Pumpkin seeds. Whole, roasted | 1 ounce (about 28 g) | 5.3 | 126 | 4.5 |
Baked beans, canned, plain | 1/2 cup (125 g) | 5.2 | 120 | 0.9 |
Soybeans, cooked | 1/2 cup (90 g) | 5.2 | 150 | 1.7 |
Plain rye wafer crackers | 2 wafers (22 g) | 5.0 | 73 | 3.3 |
Avocado, Hass | 1/2 fruit (68 g) | 4.6 | 114 | 1.7 |
Apple, with skin | 1 medium (180 g) | 4.4 | 95 | 0.5 |
Green peas, cooked (fresh, frozen, canned) | 1/2 cup (80 g) | 3.5–4.4 | 59–67 | 0.7–0.8 |
Refried beans, canned | 1/2 cup (120 g) | 4.4 | 107 | 0.9 |
Mixed vegetables, cooked from frozen | 1/2 cup (45 g) | 4.0 | 59 | 1.3 |
Raspberries | 1/2 cup (65 g) | 3.8 | 32 | 0.5 |
Blackberries | 1/2 cup (65 g) | 3.8 | 31 | 0.4 |
Collards, cooked | 1/2 cup (95 g) | 3.8 | 32 | 0.3 |
Soybeans, green, cooked | 1/2 cup (75 g) | 3.8 | 127 | 1.4 |
Prunes, pitted, stewed | 1/2 cup (125 g) | 3.8 | 133 | 1.1 |
Sweet potato, baked | 1 medium (114 g) | 3.8 | 103 | 0.9 |
Multigrain bread | 2 slices regular (52 g) | 3.8 | 140 | 2.7 |
Figs, dried | 1/4 cup (about 38 g) | 3.7 | 93 | 2.5 |
Potato baked, with skin | 1 medium (173 g) | 3.6 | 163 | 0.9 |
Popcorn, air popped | 3 cups (24 g) | 3.5 | 93 | 3.9 |
Almonds | 1 ounce (about 28 g) | 3.5 | 164 | 5.8 |
Whole wheat spaghetti, cooked | 1/2 cup (70 g) | 3.2 | 87 | 1.2 |
Sunflower seed kernels, dry roasted | 1 ounce (about 28 g) | 3.1 | 165 | 5.8 |
Orange | 1 medium (130 g) | 3.1 | 69 | 0.5 |
Banana | 1 medium (118 g) | 3.1 | 105 | 0.9 |
Oat bran muffin | 1 small (66 g) | 3.0 | 178 | 2.7 |
Vegetable soup | 1 cup (245 g) | 2.9 | 91 | 0.4 |
Dates | 1/4 cup (about 38 g) | 2.9 | 104 | 2.8 |
Pistachios, dry roasted | 1 ounce (about 28 g) | 2.8 | 161 | 5.7 |
Hazelnuts or filberts | 1 ounce (about 28 g) | 2.7 | 178 | 6.3 |
Peanuts, oil roasted | 1 ounce (about 28 g) | 2.7 | 170 | 6.0 |
Quinoa, cooked | 1/2 cup (90 g) | 2.7 | 92 | 1.0 |
Broccoli, cooked | 1/2 cup (78 g) | 2.6 | 27 | 0.3 |
Potato baked, without skin | 1 medium (145 g) | 2.3 | 145 | 1.0 |
Baby spinach leaves | 3 ounces (90 g) | 2.1 | 20 | 0.2 |
Blueberries | 1/2 cup (74 g) | 1.8 | 42 | 0.6 |
Carrot, raw or cooked | 1 medium (60 g) | 1.7 | 25 | 0.4 |
Appendix 2. Comparison of Common Dietary Patterns per 2000 kcal (Approximated Values)a
Components | Western dietary pattern (USA) | USDA base pattern | DASH diet pattern | Healthy Mediterranean pattern | Healthy vegetarian pattern (lacto-ovo based) | Vegan pattern |
|---|---|---|---|---|---|---|
Emphasizes | Refined grains, low-fiber foods, red meats, sweets and solid fats | Vegetables, fruit, whole grain, and low-fat milk | Potassium-rich vegetables, fruits and low-fat milk products | Whole grains, vegetables, fruit, dairy products, olive oil, and moderate wine | Vegetables, fruit, whole grains, legumes, nuts, seeds, milk products, and soy foods | Plant foods: vegetables, fruits, whole grains, nuts, seeds, and soy foods |
Includes | Processed meats, sugar sweetened beverages, and fast foods | Enriched grains, lean meat, fish, nuts, seeds, and vegetable oils | Whole grain, poultry, fish, nuts, and seeds | Fish, nuts, seeds, and pulses | Eggs, non-dairy milk alternatives, and vegetable oils | Non-dairy milk alternatives |
Limits | Fruits and vegetables, whole grains | Solid fats and added sugars | Red meats, sweets, and sugar-sweetened beverages | Red meats, refined grains, and sweets | No red or white meats, or fish; limited sweets | No animal products |
Estimated nutrients/components | ||||||
Carbohydrates (% total kcal) | 51 | 51 | 55 | 50 | 54 | 57 |
Protein (% total kcal) | 16 | 17 | 18 | 16 | 14 | 13 |
Total fat (% total kcal) | 33 | 32 | 27 | 34 | 32 | 30 |
Saturated fat (% total kcal) | 11 | 8 | 6 | 8 | 8 | 7 |
Unsat. fat (% total kcal) | 22 | 25 | 21 | 24 | 26 | 25 |
Fiber (g) | 16 | 31 | 29+ | 31 | 35+ | 40+ |
Potassium (mg) | 2800 | 3350 | 4400 | 3350 | 3300 | 3650 |
Vegetable oils (g) | 19 | 27 | 25 | 27 | 19–27 | 18–27 |
Solid fats (g) | 31 | 18 | − | 17 | 21 | 16 |
Sodium (mg) | 3600 | 1790 | 1100 | 1690 | 1400 | 1225 |
Added sugar (g) | 79 (20 tsp) | 32 (8 tsp) | 12 (3 tsp) | 32 (8 tsp) | 32 (8 tsp) | 32 (8 tsp) |
Plant food groups | ||||||
Fruit (cup) | ≤1.0 | 2.0 | 2.5 | 2.5 | 2.0 | 2.0 |
Vegetables (cup) | ≤1.5 | 2.5 | 2.1 | 2.5 | 2.5 | 2.5 |
Whole grains (oz.) | 0.6 | 3.0 | 4.0 | 3.0 | 3.0 | 3.0 |
Legumes (oz.) | − | 1.5 | 0.5 | 1.5 | 3.0 | 3.0+ |
Nuts/seeds (oz.) | 0.5 | 0.6 | 1.0 | 0.6 | 1.0 | 2.0 |
Soy products (oz.) | 0.0 | 0.5 | − | − | 1.1 | 1.5 |
Rights and permissions
Copyright information
© 2018 Springer International Publishing AG
About this chapter
Cite this chapter
Dreher, M.L. (2018). Fiber and Healthy Dietary Patterns in Weight Regulation. In: Dietary Fiber in Health and Disease. Nutrition and Health. Humana Press, Cham. https://doi.org/10.1007/978-3-319-50557-2_9
Download citation
DOI: https://doi.org/10.1007/978-3-319-50557-2_9
Published:
Publisher Name: Humana Press, Cham
Print ISBN: 978-3-319-50555-8
Online ISBN: 978-3-319-50557-2
eBook Packages: MedicineMedicine (R0)