Control weight with more fiber

  • Derek Timm, PhD, RDN
    Derek Timm, PhD, RDN is more than your typical nutrition expert. In addition to being a registered dietitian nutritionist, Timm has earned a PhD in nutrition science. He is also a Monash University FODMAP-trained dietitian with expertise in how a high FODMAP diet impacts the symptoms of IBS. He’s passionate about improving consumers’ health through the sharing of evidence-based nutrition research and facts. Positive and easily approachable, Timm excels at making complicated or confusing information clear to the general public. In addition to his academic and clinical research background, Timm has worked as a nutrition scientist for several global nutrition companies. He’s extremely well-versed on the health benefits of fiber and how this nutrient can impact digestive health and overall well-being. Timm is currently serving as a functional ingredient technology expert for Taiyo International, a global leader in the development and production of functional ingredients. Expert Review By:

March 18, 2015

More fiber may aid weight control.

Control weight with more fiber.

New research suggests that people can control weight with more fiber in their diet. Simply adding more fiber to your diet may be as effective as a more complex diet, according to a new study published in the Annals of Internal Medicine.

Diets often fail because they are too complex and require keeping track of a long list of restricted items and guidelines. Another problem with traditional diets is that people sometimes add unhelpful items to compensate for restricted items. Low-fat recommendations, for example, can lead to higher consumption of refined carbohydrates.

The new study compared adults who followed a multicomponent American Heart Association (AHA) diet to a simple diet that focused on increasing the amount of fiber in the diet to at least 30 grams per day. After one year there was no significant difference between the two groups in weight loss, though weight loss was modest in both groups: 2.1 kg in the high-fiber group and 2.7 kg in the AHA diet group. In both groups the authors found modest improvements in blood pressure, dietary quality, and insulin resistance.

A spokesman for AHA, quoted in Forbes, noted that the study demonstrated that the AHA diet offered a comparable or superior benefit to the high fiber diet. However, the authors of the study concluded that “a simpler approach to diet that emphasizes only an increase in dietary fiber might be a reasonable alternative for people who do not want or are unable to make more complicated dietary changes.” They noted that only 7.1% of adults between 40-59 years old consume 30 grams or more grams per day of fiber. Dietary guidelines from the Institute of Medicine call for 30 grams of fiber per day for adults who are 51 years of age or older.

Meet the Experts

  • Derek Timm, PhD, RDN

    Derek Timm, PhD, RDN is more than your typical nutrition expert. In addition to being a registered dietitian nutritionist, Timm has earned a PhD in nutrition science. He is also a Monash University FODMAP-trained dietitian with expertise in how a high FODMAP diet impacts the symptoms of IBS.

    View all posts Derek Timm, PhD, RDN is more than your typical nutrition expert. In addition to being a registered dietitian nutritionist, Timm has earned a PhD in nutrition science. He is also a Monash University FODMAP-trained dietitian with expertise in how a high FODMAP diet impacts the symptoms of IBS. He’s passionate about improving consumers’ health through the sharing of evidence-based nutrition research and facts. Positive and easily approachable, Timm excels at making complicated or confusing information clear to the general public. In addition to his academic and clinical research background, Timm has worked as a nutrition scientist for several global nutrition companies. He’s extremely well-versed on the health benefits of fiber and how this nutrient can impact digestive health and overall well-being. Timm is currently serving as a functional ingredient technology expert for Taiyo International, a global leader in the development and production of functional ingredients. Expert Review By:

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