Fiber is a natural weight loss aid. We get fiber in many of the foods we eat, including oat bran, rice bran, whole grains and most vegetables. Although many people have heard about the importance of adding fiber to their diet, not all of us eat as well as we should. If your diet isn't what it should be, you can get the weight loss benefits of fiber in supplement form.
How It Works
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and insoluble fiber does not. Both types are useful in weight loss. When ingested, the fiber swells in your stomach and causes you to feel full. Fiber stays in your stomach longer than other foods and slows the rate of digestion. You will probably find that you are less hungry and that you eat less at mealtimes when you supplement with fiber. You may even find that your cravings for midday and late-night snacks are significantly reduced or nonexistent. As an added benefit, fiber keeps your digestive tract in good working order. It acts like a broom in the colon by sweeping small particles and wastes through your system.
Fiber Supplement Types
You may find that one type of fiber supplement works better for you than another. Some brands contain psyllium, which is a soluble plant fiber. Guar gum is a soluble fiber that causes bulk. Other brands contain synthetic or plant fibers. Experiment with the different types to find the one that leads to the best results for you.
Use
Some fiber brands recommend that you take the tablets about 30 minutes before every mealtime. Others recommend that you only take one or two a day. Read the label carefully to determine the correct dosage of the brand you choose. Always drink a full glass of water with the supplements.
Fiber can cause stomach bloating and upset. Find out how your body reacts to fiber by taking a fiber supplement before one meal. As your body becomes used to the fiber, you can gradually increase your daily dosage. Fiber can decrease the absorption of some medications and reduce blood sugar levels. Check with your doctor before taking any fiber supplement, especially if you have any medical conditions or if you are taking medications.
Where to Find
Fiber supplements are available at grocery stores, drug stores and health food stores. You can find a wide range of supplements online. Do your homework before buying. Purchase supplements from well-known and reputable manufacturers.
