Evidence supporting the use of: Fiber (unspecified)
For the health condition: Sugar Cravings

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Dietary fiber is supported by scientific evidence for its role in helping to manage sugar cravings. Fiber slows gastric emptying and the absorption of carbohydrates, leading to more stable blood glucose levels and reduced spikes and crashes that often trigger sugar cravings. Multiple clinical studies have demonstrated that high-fiber diets increase satiety, decrease hunger, and may reduce the desire for sweet, energy-dense foods. Soluble fibers, such as those found in oats, legumes, and certain fruits, are particularly effective in this regard due to their ability to form viscous gels in the gut, further slowing digestion and moderating blood sugar responses.

Furthermore, fiber intake is associated with beneficial effects on the gut microbiota, which in turn may influence appetite regulation and cravings through gut-brain signaling pathways. Systematic reviews and meta-analyses have concluded that increasing fiber consumption is a viable strategy for appetite control and may indirectly help reduce sugar cravings, especially as part of a comprehensive dietary approach. However, while evidence is moderate to strong for fiber’s effects on satiety and blood sugar regulation, direct studies specifically targeting sugar cravings are somewhat limited. As such, the evidence rating is a 3, reflecting good but not definitive support for this specific use.

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