Fiber plays a vital role in helping keep the digestive system healthy, heart disease and cholesterol at bay, and reduce blood sugar responses following a meal. There is also growing evidence that fiber can help with weight regulation.
A small prospective cohort study was conducted on 252 women over a 20-month period to determine whether changes in fiber intake influenced risk of gaining weight and body fat over time. The study subject’s diets and body fat were assessed, and physical activity measured. Across the 20-month, almost 50% of the women gained weight and fat. But they found that for each one-gram increase in dietary fiber, weight decreased 0.25 kilograms and fat decreased 0.25 percentage point. The researchers concluded that increasing dietary fiber significantly reduced risk of gaining weight and fat in women, independent of several variables that could have skewed the results, such as physical activity, and dietary fat intake. It appears that fiber’s influence occurred primarily through reducing calorie intake over time.
Nutrition Tip: To reap the greatest benefits of dietary fiber, aim to consume nine or more servings of fruits and vegetables each day and choose 100% whole grain food sources over refined. Most healthy people should aim for 25 or more grams of dietary fiber each day. Below are some commonly eaten foods, and their fiber content to get you started.
| Food |
Serving Size |
Grams of Dietary Fiber |
| Cooked oatmeal |
1 cup |
4 |
| Cooked brown rice |
1 cup |
4 |
| Whole wheat bread |
1 slice |
2 |
| Baby carrots |
10 medium |
2 |
| Apple with skin |
1 medium |
3 |
| Broccoli, cooked |
1 cup |
2 |
Study Source: Tucker LA, Thomas KS. Increasing Total Fiber Intake Reduces Risk of Weight and Fat Gains in Women. J Nutr. 2009;139 (3): 576-81.
Click here for more information on nutrition strategies. To make an appointment with a registered dietitian, call the Cleveland Clinic Preventive Cardiology - 216.444.9353 or 800.223.2273 ext. 9353. Or, get a nutrition consultation online with our private and secure MyConsult Nutrition Consultation.
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Written by Melissa Ohlson, M.S, R.D., L.D., Preventive Cardiology and Rehabilitation.
Reviewed: 5/09