Fiber Supplements for Weight Loss

When used in conjunction with diet and exercise, fiber supplements can help you achieve your weight loss goals faster.  Fiber occurs naturally in many foods, but it can be difficult to achieve the amounts needed during a weight loss regimen.  By adding fiber supplements to your daily routine, you increase your chances of success in losing weight.

How Fiber Works for Weight Loss

Fiber is a natural dietary need that regulates the digestive system.  It encourages weight loss by moving food waste through your system at a faster rate, reducing the time the body has to break down and store fat and calories.  It also keeps waste from building up in your system, decreasing the feeling of being bloated.

Where to Get Fiber in Diet

The best source of fiber is through foods such as fruits, vegetables and whole grains.  However, for effective use in weight loss, many people supplement their diet with commercially available fiber.  Fiber supplements can be found at almost any health food or retail store. 

Types of Fiber Supplements

Fiber supplements come in several forms:  powders, pills, oils or specially formulated food.  Powder forms are popular because they are easy to use. A few spoonfuls of powder added to a glass of water can provide a healthy dose of fiber.  Fiber in powder form tends to be absorbed by the body much more easily than pills, although pills make adding fiber to your diet easy and quick. High-fiber oils, such as flaxseed oil, can be found in concentrated forms in health food stores. Food items, such as bars and cereals, have added fiber-rich ingredients.

Frequency

When using fiber to assist in weight loss, the target amount of fiber is about 40 grams per day.  It may be necessary to adjust the amount based on your needs.  Fiber supplements can be taken as often as necessary to reach this target amount, but you must also factor in the fiber you are getting from your food when determining how often to take a fiber supplement.  It is best to distribute the amount of fiber taken over the course of the day.