Discover how fiber can help with weight loss
Dietary fiber found in fruits and vegetables is considered the best form of fiber. Cereal fibers (bran, oats) and whole grains are the next best forms. What makes these better is that the fiber's "scrubbing" action along the inside of the colon works better with the nutrients found in high-fiber foods, rather than from fiber alone. Both types of fiber are beneficial for digestive health, weight control, building muscle, enhancing your immune system, bone health, and a host of other benefits. However, most people only get about half of the recommended 20–35 grams per day of dietary fiber, so supplementation is sometimes necessary. Fiber supplementation is also a great way to lose weight without losing muscle mass.
- Determine the correct dosage based on your own dietary deficiencies. If you are taking fiber for weight loss, you might consider as much as 40 grams per day. Try to divide the missing grams of fiber over three meals per day, although some report that supplementing more heavily in the morning gives them a feeling of being "full" for most of the day. If you have 5 to 10 grams of fiber-rich foods per meal, and only a few grams before an exercise workout meal, you greatly reduce the risk of stomach upset from overdoing fiber all at once.
- Determine what form of supplements to take. Fiber comes in capsules, powders, oils, and supplements. It is safe to take fiber supplements, even powders such as Metamucil, daily as long as you have adequate water or general fluid intake. Some doctors recommend psyllium seed powder or psyllium husks (available in health food stores) over fiber capsules or tablets because they act more like regular food and require less product to achieve good results. If that is not feasible, options include powders or mixes often found in health food stores, or chewable fiber supplements such as FiberChoice, FiberWise drinks, or bars. A vitamin capsule can be found in the form of chitosan, a natural marine fiber derived from shellfish. SlenderLean and Herbalife both make fiber supplements, too. Fiber powders from health food stores generally also include pectin and other nutrients that aid absorption, such as Now Foods' "Apple Fiber Powder." Rice bran powder and oils can be added to foods such as salads, and rice bran will sometimes appear in a multivitamin, but rarely at a significant level.
- Determine what accompanying supplement or nutrient is needed. While powders like Metamucil, Benefiber, and FiberCon are specifically geared toward regularity, fiber can have many other benefits and often comes with another supplement geared toward the intended goal. Generally, health food stores carry fiber with additional nutrients geared toward diet, cholesterol health, colon cleansing, weight loss, muscle gain, immunity, and many other health benefits. So if you are thinking of using a fiber powder, look at the accompanying ingredients and nutrients to determine whether that powder will accomplish your goals. For example, secondary ingredients are sometimes found in fiber powders, such as green algae, pectin, calcium, or beneficial bacteria. Generally, the advantage of the additional nutrient is listed on the label, such as helping to improve immunity, digestion, bowel health, or weight management. For instance, beneficial bacteria and green algae are generally added to fibers geared toward improving immunity because these nutrients assist in this process. Calcium paired with fiber is beneficial for weight loss. Health food stores and vitamin stores like GNC sometimes carry the brand EAS "Myoplex," which has 6 grams of fiber plus other nutrients and protein that emulate getting fiber from real food; it is intended for athletes and those looking to build muscle and get a high protein intake. The brand FiberChoice is designed for weight management since it helps you feel full. If you are supplementing based on nutritional deficiencies (such as a cancer patient who needs nourishment or someone who is generally unable to take in and process whole foods), Boost and Ensure nutritional drinks each have a version with about 3 grams of fiber. Colon cleansing fiber powders are generally labeled as such and are used to detox the system.
Regardless of the form taken, it is mandatory that you drink lots of water with these supplements and in general during the day and with your other meals. Normally, fiber found in foods such as fruits and vegetables would have a fair amount of water content along with the fiber. Since fiber requires water to perform its job, it will pull water from your system if you are not drinking enough, making you very uncomfortable.
- Determine any medication or health condition conflicts. Fiber supplements can decrease the absorption of certain medications and alter the effect of medications that are balanced by your body's fluid levels (such as blood pressure medications). For this reason, take fiber supplements two to three hours before or after other medications. Some of the most serious medications that can be affected by fiber supplements include medicines for congestive heart failure and abnormal heart rhythms, aspirin, anti-seizure medications, lithium, and antibiotics used to treat urinary tract infections. While fiber can help diabetes, it will likely alter how insulin reacts in your body, so any fiber regimen should be designed with your diabetes doctor to work around your insulin treatment and maintain your blood sugar levels. Also, if you take a great deal of fiber supplements, they can block the absorption of iron, calcium, and other minerals. Because of this, some supplements also include these nutrients in an attempt to compensate.
If you have allergies, be aware that some supplements contain starch, artificial colors, artificial flavors, preservatives, sodium, wheat, gluten, corn, soy, dairy, or yeast. If you are allergic to shellfish, you may want to avoid the chitosan form of fiber.
- Be on the lookout for side effects or contraindications. Reduce or stop your dosage if you already have or develop diarrhea, loose stools, or abdominal pain. If you increase your fiber intake only during certain times of the year, such as when fresh fruit is available, remember to cut back on fiber supplements accordingly. If you are pregnant or nursing, consult your doctor about whether using fiber supplements is a good idea. Fiber can cause dehydration until you find the right dosage. If you gain or lose weight, you may need to adjust your fiber intake accordingly.
As you have probably gleaned by now, you must have adequate fluid when taking these supplements. (Some supplements even warn that inadequate liquid may cause the fiber to swell in your throat and can cause choking.) But as long as you are getting adequate hydration, fiber supplementation can contribute to a long, healthy (and regular!) life.
Learn about the benefits of fiber and fiber supplements
Discover how fiber can help with weight loss
Dietary fiber found in fruits and vegetables is considered the best form of fiber. Cereal fibers (bran, oats) and whole grains are the next best forms. What makes these better is that the fiber's "scrubbing" action along the inside of the colon works better with the nutrients found in high-fiber foods, rather than from fiber alone. Both types of fiber are beneficial for digestive health, weight control, building muscle, enhancing your immune system, bone health, and a host of other benefits. However, most people only get about half of the recommended 20–35 grams per day of dietary fiber, so supplementation is sometimes necessary. Fiber supplementation is also a great way to lose weight without losing muscle mass.
- Determine the correct dosage based on your own dietary deficiencies. If you are taking fiber for weight loss, you might consider as much as 40 grams per day. Try to divide the missing grams of fiber over three meals per day, although some report that supplementing more heavily in the morning gives them a feeling of being "full" for most of the day. If you have 5 to 10 grams of fiber-rich foods per meal, and only a few grams before an exercise workout meal, you greatly reduce the risk of stomach upset from overdoing fiber all at once.
- Determine what form of supplements to take. Fiber comes in capsules, powders, oils, and supplements. It is safe to take fiber supplements, even powders such as Metamucil, daily as long as you have adequate water or general fluid intake. Some doctors recommend psyllium seed powder or psyllium husks (available in health food stores) over fiber capsules or tablets because they act more like regular food and require less product to achieve good results. If that is not feasible, options include powders or mixes often found in health food stores, or chewable fiber supplements such as FiberChoice, FiberWise drinks, or bars. A vitamin capsule can be found in the form of chitosan, a natural marine fiber derived from shellfish. SlenderLean and Herbalife both make fiber supplements, too. Fiber powders from health food stores generally also include pectin and other nutrients that aid absorption, such as Now Foods' "Apple Fiber Powder." Rice bran powder and oils can be added to foods such as salads, and rice bran will sometimes appear in a multivitamin, but rarely at a significant level.
- Determine what accompanying supplement or nutrient is needed. While powders like Metamucil, Benefiber, and FiberCon are specifically geared toward regularity, fiber can have many other benefits and often comes with another supplement geared toward the intended goal. Generally, health food stores carry fiber with additional nutrients geared toward diet, cholesterol health, colon cleansing, weight loss, muscle gain, immunity, and many other health benefits. So if you are thinking of using a fiber powder, look at the accompanying ingredients and nutrients to determine whether that powder will accomplish your goals. For example, secondary ingredients are sometimes found in fiber powders, such as green algae, pectin, calcium, or beneficial bacteria. Generally, the advantage of the additional nutrient is listed on the label, such as helping to improve immunity, digestion, bowel health, or weight management. For instance, beneficial bacteria and green algae are generally added to fibers geared toward improving immunity because these nutrients assist in this process. Calcium paired with fiber is beneficial for weight loss. Health food stores and vitamin stores like GNC sometimes carry the brand EAS "Myoplex," which has 6 grams of fiber plus other nutrients and protein that emulate getting fiber from real food; it is intended for athletes and those looking to build muscle and get a high protein intake. The brand FiberChoice is designed for weight management since it helps you feel full. If you are supplementing based on nutritional deficiencies (such as a cancer patient who needs nourishment or someone who is generally unable to take in and process whole foods), Boost and Ensure nutritional drinks each have a version with about 3 grams of fiber. Colon cleansing fiber powders are generally labeled as such and are used to detox the system.
Regardless of the form taken, it is mandatory that you drink lots of water with these supplements and in general during the day and with your other meals. Normally, fiber found in foods such as fruits and vegetables would have a fair amount of water content along with the fiber. Since fiber requires water to perform its job, it will pull water from your system if you are not drinking enough, making you very uncomfortable.
- Determine any medication or health condition conflicts. Fiber supplements can decrease the absorption of certain medications and alter the effect of medications that are balanced by your body's fluid levels (such as blood pressure medications). For this reason, take fiber supplements two to three hours before or after other medications. Some of the most serious medications that can be affected by fiber supplements include medicines for congestive heart failure and abnormal heart rhythms, aspirin, anti-seizure medications, lithium, and antibiotics used to treat urinary tract infections. While fiber can help diabetes, it will likely alter how insulin reacts in your body, so any fiber regimen should be designed with your diabetes doctor to work around your insulin treatment and maintain your blood sugar levels. Also, if you take a great deal of fiber supplements, they can block the absorption of iron, calcium, and other minerals. Because of this, some supplements also include these nutrients in an attempt to compensate.
If you have allergies, be aware that some supplements contain starch, artificial colors, artificial flavors, preservatives, sodium, wheat, gluten, corn, soy, dairy, or yeast. If you are allergic to shellfish, you may want to avoid the chitosan form of fiber.
- Be on the lookout for side effects or contraindications. Reduce or stop your dosage if you already have or develop diarrhea, loose stools, or abdominal pain. If you increase your fiber intake only during certain times of the year, such as when fresh fruit is available, remember to cut back on fiber supplements accordingly. If you are pregnant or nursing, consult your doctor about whether using fiber supplements is a good idea. Fiber can cause dehydration until you find the right dosage. If you gain or lose weight, you may need to adjust your fiber intake accordingly.
As you have probably gleaned by now, you must have adequate fluid when taking these supplements. (Some supplements even warn that inadequate liquid may cause the fiber to swell in your throat and can cause choking.) But as long as you are getting adequate hydration, fiber supplementation can contribute to a long, healthy (and regular!) life.
Learn about the benefits of fiber and fiber supplements
By Howtodotips
Discover how fiber can help with weight loss