Fiber Bars Flunked the Test

What test? Keep reading and find out.

What They Did

In this research study, twenty-two young women, who were not trying to lose weight, ate five different chocolate bars for breakfast on separate days. Four had added fiber, they were fiber bars, and one didn’t. The researchers then rated the women’s fullness and hunger for lunch.


The women were just as hungry at lunch time when they ate the fiber bars as when they ate the bar with no added fiber.

In other words, the fiber bars flunked the fullness test; they had no effect on satiety, the feeling of fullness and satisfaction after eating.

How to Pass the Test

Fiber bars flunked the fullness test because they have very little water, only about 3%. It’s the water and fiber in foods that help you feel full and stay full longer after eating.

But natural, fiber-rich foods get an A+. Fruits, vegetables, cooked whole grains, like oatmeal, and beans are 60% or more water. It’s the water AND fiber in these foods that fill your stomach up when you eat them, so you feel full and stay full longer.

So, the question I have for each one of you is: are you eating enough to pass the fullness test? Are you eating enough natural, fiber-rich foods?


(Reference: Journal of Nutrition and Dietetics, July, 2012)


Diana Fleming

Diana Fleming, PhD, LDN, is a co-author of The Full Plate Diet and Nutritionist for Full Plate Living. She received her doctoral degree from Tufts University and has since dedicated her time to translating complicated nutritional data into easy and fun concepts anyone can apply at their next meal. In her spare time, she has painstakingly perfected the ultimate healthy AND delicious chocolate chip cookie.

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