February 16, 2010

High Fiber Diet Linked to Lower Weight and Waist Circumference

An article published in this month's American Journal of Clinical Nutrition studied the effect of a high fiber diet on almost 90,000 healthy Europeans aged 20-78. The researchers followed the subjects for six and a half years, analyzing dietary fiber intake from cereal sources vs. fruit and vegetable fiber sources to study the effect on weight and waist circumference. 

At the study's conclusion, subjects who increased total dietary fiber (regardless of fiber source) intake by 10 grams/day experienced a statistically significant prevention of weight and waist circumference gain. Intake of cereal fiber led to prevention of both weight and waist circumference gain, while fruit and vegetable fiber intake was inversely associated only with waist circumference and not weight gain.

The researchers conclude that their data supports the beneficial role of increasing dietary fiber - especially cereal fiber - in the prevention of body weight and waist circumference gain. 

Are you looking for ways to increase your intake of dietary fiber from cereals? Here is a list of some cereal grains to include in your diet:
  • Wheat
  • Barley
  • Millet
  • Oats
  • Rye
  • Triticale
  • Buckwheat
  • Quinoa