You have heard the claim, eat more fibre to lose weight. Do fibre supplements or food with added fibre work? People who consume more dietary fibre from foods tend to be less overweight, according to several well-controlled studies. For example, among almost 6,000 French men and women, those at a healthy weight ate diets highest in fibre, providing about 20 to 27 grams daily.

That amount meets the recommendations for women, with men advised to reach 30-38 grams daily. (In general, US adults average only 15 grams daily.) However, studies testing whether increasing dietary fibre helps overweight people lose weight show mixed results, even when fibre consumption is relatively high.

Gain less weight

The consistent body of evidence on fibre links higher consumption with less weight gain. In one of the largest studies of women's health, all the women tended to gain weight over a 12-year study, regardless of initial dietary fibre consumption. But those who increased fibre consumption tended to gain less weight: an increase of 12 grams of dietary fibre daily was linked with about eight pounds less weight gain.

The strongest effect was found among the overweight: women who started the study overweight and boosted fibre consumption the most showed only half the weight gain as those with smallest or no increases in fibre. However, the impact of boosting fibre through supplements - in pills, powders or added into food and drinks - may not be the same as eating naturally high-fibre foods.

Amounts and types of fibre in these studies vary. Six studies showed increased weight loss among overweight people consuming daily fibre supplements containing from four to 20 grams of dietary fibre. In most cases, participants were also on a 1,200- to 1,600-calorie diet. The weight loss advantage of those on fibre supplements was relatively small: an average of two to four pounds greater loss after two to 14 months. Three studies that used smaller amounts of fibre (four to six grams) for three months or less while reducing calories had no affect on weight loss.

Fibre supplements

Participants taking fibre supplements report reduced calorie consumption, decreased hunger or increased fullness in about half the studies.

Overall, these studies suggest that dietary fibre from foods or supplements may support weight control. But it's important to note: Adding fibre - whether through supplements or by replacing low-fibre foods with high-fibre choices - only seems to assist weight control when it leads to a decrease in calorie consumption.

The studies also show that the foods that supply dietary fibre - whole grains, vegetables, fruits and beans - are the most effective. Those foods tend to satisfy hunger, yet supply few calories. And calories eaten still determine success in weight loss.

Charlyn Fargo is a registered dietitian at www.creators.com.