Fiber in the diet is essential for preventing constipation and helping a person to feel full. Fiber may also aid in weight loss. A recent article in the "European Journal of Clinical Nutrition" studied the effects of a high fiber diet on weight loss and cholesterol in overweight women. The results indicate that consuming a diet that includes at least 35 g of fiber per day increases body weight loss and both total body fat and trunk fat loss. In addition, LDL, or "bad" cholesterol, was lower in the high fiber diet group. Fiber is present in many foods, but it can also be conveniently obtained via supplementation.
Metamucil Psyllium Husk Drink or Pills
Psyllium husk is a water soluble fiber that is available in capsule form. Metamucil also manufactures psyllium fiber flavored drink mixes that are available in orange, lemon, berry and original flavors. A review article published in the September 2010 edition of the "Journal of Clinical Gastroenterology," by Attilio Giacosa, M.D., Ph.D., and Mariangela Rondanelli, M.D., Ph.D., suggests that psyllium husk fiber is the ideal fiber supplement for weight loss and general health. It has been shown to lower cholesterol, maintain insulin levels and, when taken with meals, favor weight loss and reduced hypertension.
Glucomannan is a soluble fiber that is derived from the elephant yam, a plant native to Asia. It is available in pill form. A June 2008 study in "The British Journal of Nutrition" by Jordi Salas-Salvado and colleagues investigated the effects of a dual fiber supplement containing 1 g of glucomannan on body weight and other factors. Subjects took doses of either 2 g or 3 g per day for 16 weeks. The results indicate that either dose increased satiety and decreased LDL cholesterol levels. Increased feelings of satiety may help to decrease overeating and snacking.
VitaFusion Fiber Gummies
Some people have a difficult time with swallowing pills of any size. For those, a chewable supplement may be appropriate. Vitafusion brand Fiber Gummies are small gummy squares that contain 5 g of fiber and carbohydrates and 10 calories per two gummy serving. According to Vitafusion, this supplement won the Chefs Best certified award for flavor. They are sugar-free, the colors and flavors are natural, and they come in three flavors: peach, strawberry and blackberry.
FiberChoice Chewable Tablets
For those who dislike the texture of gummies, chewable tablets are available from FiberChoice in several versions that include added calcium and antioxidants. FiberChoice Weight Management is available in strawberry flavor and has 4 g of fiber per two-tablet serving. According to the manufacturer, these tablets may curb hunger and cravings. Additionally, they contain chromium picolinate, which may aid in metabolism.
- "The European Journal of Clinical Nutrition"; Effect of a Relatively High-Protein, High-Fiber Diet on Body Composition and Metabolic Risk Factors in Overweight Women; L. Te Morenga, S. Williams, R. Brown and J. Mann; September 15, 2010
- "Journal of Clinical Gastroenterology"; The Right Fiber for the Right Disease: An Update on the Psyllium Seed Husk and the Metabolic Syndrome; Attilio Giacosa, M.D., Ph.D. and Mariangela Rondanelli, M.D., Ph.D.; September 2010
- "The British Journal of Nutrition"; Jordi Salas-Salvado, Xavier Farre´s2, Xavier Luque3, Silvia Narejos, Manel Borrell, Josep Basora
- Northwest Natural Products: Vitafusion: Fiber Gummies