Unverified80% confidenceTradeoffTime unknown
膳食纤维（如菊粉、抗性糊精）能提升饱腹感但每条超过10g会明显产气，用作代餐选纤维6-10g，单纯训练加餐则不需要高纤维
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80%
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Long-term
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Unverified作为正餐替代的代餐，单份膳食纤维应达到6-10g且含可溶性纤维（如菊粉、抗性糊精），纯不溶性纤维只增重不增饱腹感90% similarUnverified膳食纤维单份≥5g可显著延长饱腹感，但配方应含可溶性纤维（如菊粉、抗性糊精）与不溶性纤维搭配，纯菊粉超过10g易胀气腹泻89% similarUnverified膳食纤维含量单份≥5g的代餐粉饱腹感更持久，但纤维过高（>10g/份）易引起腹胀胀气，肠胃敏感者应从低纤维产品逐步过渡88% similarUnverified膳食纤维含量应达到每份5-10g（含菊粉、抗性糊精等），既保证饱腹感又避免超过15g导致胀气腹泻87% similarUnverified膳食纤维≥8g/根能显著提升饱腹感且平缓血糖，但纤维（尤其菊粉、抗性糊精）单次超过12g易产气腹胀，代餐可选高纤，加餐不宜过量87% similar
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