Fiber Supplements Weight Loss

When one wants to lose weight controlling hunger is an effective way to lose the extra weight. The feeling of being full or feeling of satiety will help one to resist eating the extra food that will result in unwanted weight gain.

Food high in fiber has the ability to fill you up without adding extra calories to your diet.  Fruits high in fiber that require a longer time to chew give you time to think that it is time to stop eating because you had enough to eat.

It therefore makes sense that we can learn to lose weight by adding high fiber food to our diet because we know that fiber supplements weight loss.

A good example is by comparing eating an apple fruit, eating apple sauce, or drinking apple juice. People who chose to munch an apple fruit that has a higher fiber content felt fuller than going for the sauce or the juice.

Chewing also results in producing stomach juices that help fill one's stomach. This results in ingesting fewer calories for the reason that fiber supplements weight loss.

Eating high fiber cereals regularly, for breakfast to start the day, helps in weight loss.

People who eat 25 grams to 45 grams of fiber daily are less likely to feel hungry when on a diet to lose weight. People who eat less fiber lose less weight than those who eat more fiber daily.

Dietary fiber is fiber that comes naturally in foods like the fiber that you get from eating an apple fruit.

Packaged food may have fiber added to it to increase its fiber content. These fibers are called functional fibers.

Natural source of fiber is better for weight loss because they likely to have less calories than packaged high fiber foods. In both ways the additional fiber supplements weight loss, but natural is better than functional sources.

It is suggested to eat a wide variety of fiber from natural sources such as vegetables, legumes, nuts, fruits and other high-fiber food because it also helps in reducing the risks in other health conditions such as diabetes. Nuts and seeds should be eaten in smaller portion because they are high in calories.

Fiber besides helping one in losing weight also helps in preventing constipation. Fiber is present in natural foods but can also be obtained by using certain supplements.

One such supplement, Glucomannan is available in pill form. There are specific recommended does of Glucomannan to be taken for a specific number of days that have been shown to be effective in increasing the feeling of fullness. This feeling of fullness help stop or decrease overeating and snacking that leads to gaining weight.

For people that find it difficult to swallow pills there are fiber supplements in the form of gums (gummies) or in the form of tablets that are chewable.

Consulting a health care professional before using alternative medications or supplements is always a good practice.

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How To Get More Fiber in Your Diet

Dietary fibers are one of the most controversial food substances in the market today. The reason is that dietary fibers are found in almost all types of food given off by plants. Dietary fiber, or “roughage” in layman’s terms are the indigestible parts of plants in a man’s digestive system. These fibers absorb excess water in the intestines and help ease defecation. Not all dietary fibers can dissolve in water. Soluble fibers can’t be digested, but they undergo chemical changes when they pass through the digestive tract. Insoluble fibers are the fibers that pass through our body with hardly any change in state.

Dietary fibers contain many types of chemicals. These chemicals are usually complex sugars, specifically polysaccharides without starch. A dietary fiber has cellulose as its main component. Other natural chemicals such as dextrin, inulin, waxes, chitins, inulin, beta-glucans, pectins and oligosaccharides can also be found in dietary fibers. What is quite ironic is that many kinds of dietary fibers are not usually fibers at all.

Men ages 50 and below need at least 38 grams of fiber in their system a day. Women need a lower fiber intake of only at least 25 grams of fiber in their meals a day. The more fiber there is in a person’s diet won’t definitely hurt. If you want to know what fiber can actually do to you, here are some facts on how to get more dietary fiber in your diet:

• Try eating at least 2 and a half cups of vegetables and 2 cups of fruits a day. Examples of foods rich in fiber include artichokes, prunes, green peas, pears, oranges, spinach, apples, sweet potatoes, berries (such as raspberries), figs and dates.
• Eat whole-grain breads and cereals rather than normal white table bread to increase the fiber intake in your diet. For those who eat rice, especially Asians, brown rice is way better than white rice because it has more fiber content. Other whole-grain products with high fiber include bran muffins, oatmeal, popcorn, bran, cereals or multiple grain cereals that can be consumed either cooked or dry.
• Check nutrition facts listed on the items you buy at the store. It is a good idea to buy food with at least 5 grams of fiber per serving.
• Adding bran (preferably miller’s bran) to cooked food is another good way to increase fiber intake in your diet. Try adding bran to applesauce, cooked cereals and meat loaf.
• Beans are good sources of fiber. You should eat beans at least once a week. Navy beans, pinto beans, black beans, lima beans, kidney beans and white beans are good choices of fiber rich beans.

Eating fiber can make you feel unwanted changes in the body. If you start eating only fiber rich food you will feel bloated, have gas pains or cramps daily, the key to eating fiber, is moderation. Start eating in a slow manner. Try some of the food listed above, then after a week or so, add another kind to your diet. Drink fluids, because they help absorb the fiber better. Low-calorie to no calorie drinks is also good to help you control your weight too.

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Learn About the Benefits of Fiber and Taking Supplements

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 "scrubbing" action (along the inside of the colon) is better with the nutrients found in high fiber foods, rather than just from the fiber only. 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.

1. Determine the correct dosage based upon your own dietary deficiencies. If you are taking fiber for weight loss purposes, you might want to consider as high as 40 grams per day. You should attempt to divide the missing grams of fiber over the three meals per day, although some report supplementing heavier in the morning gives them the sensation of being "full" most of the day. If you have 5 to 10 grams of fiber rich foods per meal, and only a few grams prior to any exercise workout meal, then you greatly reduce the risk of disturbing your stomach by overdoing the fiber all at once.
2. 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 (which can be found in health food stores) over taking fiber as a capsule or tablet since it acts more like regular food and requires less product to attain good results. If this is not feasible, a few options are available via powders or mixes often found in health food stores, or chewable fiber supplements like FiberChoice or FiberWise drinks or bars. A vitamin capsule can be found in the form of chitosan, which is 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 in absorption, such as Now Foods "Apple Fiber Powder."  Rice bran powder and oils can be added as a supplement to your foods such as on your salads, and rice bran will sometimes show up in a multivitamin, but rarely in a significant level.
3. 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 come with another supplement geared towards the intended goal. Generally health food stores carry fiber with additional nutrients geared towards diet, cholesterol health, colon cleansing, weight loss, muscle gain, building your immunity, and the many other health benefits. So if you are thinking of using a fiber powder, you need to look at the accompanying ingredients and nutrients to discern if that powder will accomplish your goals. For example, secondary ingredients are sometimes found in fiber powders, such as green algae, pectin, calcium or beneficial bacterias. Generally, the advantage of the additional nutrient is listed on the label, such as helping to improve immunity, digestion, bowel health, or for weight management. For instance, beneficial bacterias and green algae are generally added to fibers geared toward improving immunity as 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 and 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 lacks (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 fiber in it of about 3 grams. 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 fruit and vegetables would have a fair amount of water content with the fiber content. Since fiber requires water to perform its job, it will pull water from your system if you are not drinking enough of it, making you very uncomfortable.
4. 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 to 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.
5. Be on the lookout for side effects or contraindications. Reduce your dosage or stop your dosage if you already have or develop diarrhea, loose stools or abdominal pain. If you improve your fiber intake during only certain times of the year, such as when fresh fruit is available, remember to cut back on your fiber supplements accordingly. If you are pregnant or nursing, consult your doctor about whether or not 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've 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.

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The Natural Side Effects of Digesting Fiber-Rich Foods

You’ve probably heard over and over that you need to get more fiber in your diet. Fiber keeps you regular, helps nutrients get picked up in your digestive tract and can even stabilize your blood sugar and cholesterol levels. Even though you need fiber, it does have some natural side effects that you should be aware of.

Gas and Bloating

• Soluble fiber is the type of fiber that comes from the inner part of plant cells. It absorbs water, helping cells hang on to fluids and nutrients to perform their daily functions. When soluble fiber is in your gut, it does the same sort of thing. As it binds with liquids, it forms a gooey substance that improves nutrient absorption. But as it ferments, sometimes it often creates gas as a byproduct. This is why you may feel bloated and gassy after eating something that contains soluble fiber, such as beans, dried fruit or Brussels sprouts.

Diarrhea and Loose Stools

• Insoluble fiber is the protective outer coating of plant cells that holds everything together. Also known as roughage, insoluble fiber tends to push everything through quickly, almost like a big broom. You might notice particles of insoluble fiber, such as husks from corn or whole grains, in your stool. Just as you have a hard time chewing these fibrous food components, your body has difficulty passing them along. So they travel through your gut, sweep everything along, and push out waste as fast as possible. In some cases, especially if you aren’t used to a high-fiber diet, this could result in diarrhea.

Backed-Up Feeling

• Not everyone reacts to fiber the same way. Sometimes fiber-rich foods back you up, no matter if they’re higher in soluble or insoluble fiber. You could suffer from constipation, not being able to have a bowel movement, for several days. Constipation doesn’t just mean that you don’t have a bowel movement for a while, though. Signs of constipation can also include straining while defecating and passing small, hard stools.

Preventing Side Effects

• Every time you eat something high in fiber, have a glass of water with your meal. Water lubricates your digestive tract and helps fiber work better. You should also increase your fiber intake gradually. The Dietary Guidelines for Americans 2010 states that you should get 14 grams of fiber for every 1,000 calories in your diet -- 28 grams, for example, based on a 2,000-calorie diet. The average American only gets 15 grams of fiber total each day. So if you’re looking to up your intake, have just one extra serving of whole grains a day. Switch to whole-grain bread instead of white bread, or do something comparable. As long as you don’t experience side effects after a few days of eating this way, increase your intake a bit more. Continue slowly adding an extra serving of whole grains every few days as your body begins to tolerate the fiber.

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What Is the Advantage of Increasing Your Total Intake of Fiber Each Day?

Increasing your dietary fiber intake provides many benefits ranging from cholesterol control to weight loss. Your digestion and blood sugar may even improve by eating more fiber. Slowly increasing your fiber intake over the course of a few weeks gives your body time to adjust and can help to reduce uncomfortable side effects, such as gas and bloating.

Increasing Fiber Intake

• According to the Institute of Medicine, men and women under age 50 respectively need 38 and 25 grams of fiber per day. Men and women over age 50 respectively need 30 and 21 grams per day. If you're getting less than your recommended daily amount, slowly increase your daily fiber intake by eating more whole grain foods, fruits, vegetables, nuts and legumes. If you suddenly increase the amount of fiber you're eating, you may experience gas, bloating or cramping.

Better Digestion

• Gradually increasing dietary fiber intake may improve your digestive health. Dietary fiber regulates bowel movements and reduces constipation. It can even help decrease diarrhea because fiber absorbs liquid. Eating a high-fiber diet might also lower your risk of diverticulitis and hemorrhoids. According to the National Cancer Institute, adequate fiber intake may decrease your risk of developing colorectal cancer. It's important to drink plenty of water when increasing your fiber intake -- without enough fluid, fiber may become dry and hard inside your digestive tract.

Cholesterol Control

• Added fiber can also help to prevent and manage high cholesterol. According to the University of Arizona Cooperative Extension, soluble fibers, such as those in apples, oats and beans, bind to bile acids released into your digestive tract. These bile acids are made from cholesterol in your body. Normally, some of them get reabsorbed into your body. However, when bound to fiber, the bile acids are removed from your body in waste, which helps to lower cholesterol levels.

Weight Loss

• If you'd like to lose weight or maintain your current weight, eating more fiber everyday can help. High-fiber foods are relatively bulky and swell inside your digestive tract. They also tend to linger in your stomach longer. These qualities help you to feel satisfied longer while eating fewer calories. High-fiber foods are also usually lower in calories per serving than low-fiber foods. Over time, the calorie savings can help promote weight loss.

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Does Taking Fiber Help Regulate Blood Sugar?

There are two types of fiber: soluble and insoluble. Though the body does not digest fiber like it does protein or fat, you should become familiar with the different types of fiber that you're eating, because they have different benefits for your body.

Soluble and Insoluble Fiber

• Soluble fiber tends to dissolve in water in your digestive tract. The viscous and gel-like substance that soluble fiber forms with water helps to slow down the passage of food in your digestive tract. This also slows down the absorption of nutrients in your intestine, which helps to regulate blood sugar and insulin levels. In contrast, insoluble fiber does not dissolve in water and has little impact on blood sugar levels. Instead, it mostly helps to regulate your stool.

Blood Sugar Effects

• Sudden increases in the amount of glucose in your bloodstream triggers a similar boost in your levels of insulin, a hormone that triggers your cells to use this glucose. Foods that contain a lot of carbohydrates tend to induce spikes in both your blood sugar and insulin levels as your body breaks carbohydrates down to glucose. By slowing down the digestion of carbohydrates, fiber promotes the gradual increase of blood sugar and insulin over a longer period of time. This effect arises mainly from a food's soluble fiber content.
• Diabetes

• Large, sudden changes in blood sugar and insulin levels can increase your risk of both cardiovascular disease and type-2 diabetes. Soluble fiber can help to reduce your risk of both of these conditions. Soluble fiber is particularly beneficial for people at high risk of developing type-2 diabetes, such as those with impaired glucose tolerance. Because of its effects on blood glucose and insulin levels, soluble fiber can also help people with diabetes to regulate their blood sugar levels. Interestingly, this is true of people with both type-1 and type-2 diabetes.

Increasing Your Intake

• Your recommended fiber intake varies depending on your age and gender. Men 50 and under should aim for 38 grams per day, while 30 grams is ideal for men over age 50. Women need slightly less -- 25 grams for those under age 50 and 21 grams for those over 50. However, if you have diabetes, you should try to consume as much as 50 grams of fiber per day. Oats, legumes, apples, citrus fruits and carrots are all great foods for helping you to boost your soluble fiber intake and reap its blood sugar benefits. You should also try to increase your total fiber intake by eating whole wheat products, nuts, cauliflower and potatoes, all of which are great sources of insoluble fiber.

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Orange Juice & Fiber

Orange juice does retain some fiber, but not enough to make a big dent in your recommended daily intake. Even if pulp is added back into the juice, it doesn't help: Pulp adds texture but not fiber. In spite of being low in fiber, orange juice is still a healthy drink because it's a good source of other nutrients and it counts as a daily serving of fruit.

Benefits of Fiber

• The two types of fiber -- soluble and insoluble -- provide different benefits. The insoluble type, which you may know as roughage, adds bulk to waste, keeps bowel movements regular and helps prevent some types of gastrointestinal problems such as diverticulitis. Soluble fiber lowers cholesterol by binding with the fat and carrying it out of your system. It also slows down the rate at which carbohydrates enter your bloodstream, which helps keep blood sugar balanced. The recommended daily intake of fiber is actually based on the amount that benefits your cardiovascular system rather than your digestive tract. Women need to consume 25 grams of fiber daily, while men need 38 grams.

Fiber in Orange Juice

• Many brands of orange juice don’t even include fiber on the nutrition facts panel. When it is on the label, it usually states that the juice doesn’t contain any fiber because it contains such a small amount. The U.S. Department of Agriculture’s nutrient database shows that whether it's fresh or made from concentrate, orange juice has 0.5 gram of fiber in a 1-cup serving. This amount supplies 2 percent of women’s and 1 percent of men’s recommended daily intake of fiber.
• Boost the Fiber

• You can boost your fiber intake by mixing orange juice with other high-fiber ingredients. Cook quinoa or other whole grains in orange juice instead of water and then add fresh mint and cranberries. Top your next salad with a vinaigrette made from orange juice, olive oil, red wine vinegar and a touch of honey. Drizzle roasted vegetables such as beets, carrots and asparagus with a mixture of orange juice and olive oil. Reinvent candied sweet potatoes by mashing sweet potatoes with orange juice and cinnamon. Make a salad with grated carrots, orange juice, nuts and nutmeg.

Considerations

• If you ate one large orange, you’d get 4 grams of fiber, so you can see how much is lost when it’s juiced. Most Americans only consume about half of their recommended daily fiber, so it's important to choose fiber-containing foods, but orange juice has other benefits to consider. For just 112 calories in a 1-cup serving, you'll get at least 100 percent of your recommended daily allowance of vitamin C, 20 percent of folate and 10 percent of your daily potassium. Orange juice also retains a significant amount of the fruit’s flavonoids. These plant-based substances work as antioxidants and may help prevent cancer.

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