Fiber's Effects on Fat
"Hence, this study was conducted to determine whether changes in fiber intake (total, soluble, and insoluble) influence risk of gaining weight and body fat over time. Another objective was to examine the influence of age, energy intake, activity, season and other potential confounders. A prospective cohort design was used and 252 women completed baseline and follow-up assessments 20 months apart. Diet was measured using seven-day weighed food records. Fiber was expressed per 1000kcal (4187kJ). Body fat was assessed via the Bod Pod and physical activity was measured using accelerometers over seven consecutive days. Across the 20 months, almost 50% of the women gained weight and fat. For each 1g increase in total fiber consumed, weight decreased by 0.25kg (P = 0.0061) and fat decreased by 0.25 percentage point (P = 0.0052). Controlling for potential confounders did not affect the relationships, except changes in energy intake, which weakened the associations by 24-32%. Soluble and insoluble fibers were borderline predictors of changes in weight and fat," wrote L.A. Tucker and colleagues, Brigham Young University.
The researchers concluded, "Increasing dietary fiber significantly reduces the risk of gaining weight and fat in women, independent of several potential confounders, including physical activity, dietary fat intake, and others. Fiber's influence seems to occur primarily through reducing energy intake over time. J. Nutr. 139: 576-581, 2009."
Tucker and colleagues published the results of their research in the Journal of Nutrition ("Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women." Journal of Nutrition, 2009;139(3):576-581).
From the March 30, 2009, Prepared Foods E-dition