Fiber can literally help flush calories away.

Assisting with weight management.

A review entitled Food Fiber as an Obstacle to Energy intake

summarized the four Ds by which dietary fiber results in reduced caloric intake.

There's the dilution of calories by expanding the volume of food,

distension of the stomach through fluid absorption,

delay in stomach emptying of the gelled mass,

and dumping of calories by blocking the absorption of other macronutrients.

That fourth D triggers a fifth phenomenon,

known as the ileal break. As Dr. Greger has covered, the ilium is the last part of the small

intestine before it empties into the colon. When undigested nutrients are detected that far down,

the body puts the brakes on further eating by curbing our appetite. So there are lots of

ways eating more fiber can help with weight regulation. Across more than 10 weight loss studies,

those randomized to consume higher fiber diets lost more weight even when calorie intake was

fixed. So more weight loss, even when prescribed the same number of calories.

If it wasn't the calories inside of the equation, was it the calories out? Normally that means

things like exercise, but in the case of high fiber diets, they're literally are calories out,

as in out the other end and flush down the toilet. But the same calorie higher fiber groups were losing more weight

than could be accounted for, even after taking into account the excess calorie dumping.

Where were the calories going? To solve the mystery of the missing calories, researchers fed people different amounts of fiber

and sealed them in an airtight chamber called a whole-body calerimeter to closely monitor their

metabolic rate.

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