How fiber affects weight regulation

High intake of carbohydrates and dietary fiber is linked to lower body weight but not all fibers are equally effective at promoting satiety and decreasing food intake. Saris has reported an inverse relationship between carbohydrate intake and body mass index (BMI) in several studies. A multidisciplinary study of more than 5,000 individuals observed that obesity was associated with increased energy intake and decreased consumption of fiber-rich foods like fruits and vegetables. Fiber displaces available calories and nutrients from the diet and increases chewing, which limits intake by promoting the secretion of saliva and gastric juice, resulting in an expansion of stomach and increased satiety. It has also been observed that higher viscosity fibers are most successful in promoting satiety, while soluble fibers appear to have minimal effects on satiety, even if consumed in very large doses.