Oats, Satiety and Weight Control - Summary of Studies
Oat products may promote satiety, and can be successfully incorporated into a weight control program. The utility of high-fiber diets for promoting satiety and weight management is an area of continuing research. A number of studies indicate that an increase in either soluble or insoluble fiber intake may help increase satiety and thus, decreases subsequent hunger. In addition, epidemiological studies have shown that people with greater dietary fiber intakes tend to weigh less. Similarly, the consumption of diets rich in whole grain foods has been associated with a lower risk of obesity. Currently, only 5% of Americans meet the fiber intake recommendation from the Institute of Medicine and only 4% meet the whole grain intake recommendation from the Dietary Guidelines for Americans (half of all grain servings should be whole grains).

A number of explanations have been suggested to account for the potential relationship between dietary fiber, satiety and body weight. Foods with relative more fiber tend to be less energy dense and larger in volume, may require more chewing and take a longer time to eat, and provide a greater mass in the stomach. All of these characteristics could contribute to a greater feeling of fullness. In addition, according to the Institute of Medicine, consumption of viscous fibers that form gels in the gastrointestinal tract, such as soluble fiber found in oats, may delay stomach emptying and slow the process of digestion and absorption. These actions could, in turm, help promote greater feelings of fullness.