Adult women should consume at least 20 g of fiber each day, while men should aim for 30 g, according to Harvard School of Public Health. While the best sources of fiber are fruit, vegetables and whole grains, the Mayo Clinic indicates that fiber supplements are safe to use daily. Supplements are available in pill, powder or chewable form. There are supplements made from various types of fiber, and you must use trial and error to determine which supplement is most effective for you.
Psyllium
Psyllium is a type of fiber coming from an herb called Plantago ovata. It is found in bulk-forming laxative supplements such as Metamucil and Konsyl. The soluble fiber in these products swells and forms a gel-like substance when it comes in contact with water in the intestines, leading to feelings of fullness. Psyllium fiber may be dispensed as a dry seed or husk or as a powder in commercial preparations. Add psyllium to water and drink immediately before the product thickens. According to University of Maryland, you should take psyllium fiber 30 minutes before meals to increase feelings of fullness for weight management.
Inulin
Inulin is a naturally-occurring plant fiber found in onions and Jerusalem artichokes. Inulin is often added to processed foods for increased fiber, and it can be found in Fiber Choice supplements and Metamucil Clear and Natural. Fiber Choice provides fiber in a chewable form, while Metamucil Clear and Natural is a tasteless powder. A Journal of the American Dietetic Association study tested the effects of adding inulin to orange juice or a yogurt drink. The study found that adding inulin fiber to low-energy-density yogurt did increase satiety, and adding fiber to foods may be an effective way to suppress the appetite.
Methylcellulose
Citrucel, SmartFiber and Unifiber are bulk-forming fiber supplements containing the plant fiber methylcellulose. Methylcellulose causes the intestines to expand by absorbing water, leading to longer periods of fullness. It is available as a powder that mixes with juice or water, caplets or chews. Take methylcellulose supplements with a full glass of water or juice to avoid constipation. The American Cancer Society indicates that you should not take methylcellulose within two hours of other medications since it can affect their efficacy. Also, methylcellulose chews contain calcium, which may alter the absorption of other drugs. Speak with your healthcare provider if you are taking other medications while taking methylcellulose.
References
- Harvard School of Public Health: Fiber - What Should You Eat?
- MayoClinic.com: Fiber Supplements
- University of Maryland Medical Center: Psyllium
- American Cancer Society: Methylcellulose
- ADAJournal.gov: Added Soluble Fiber Enhances the Satiating Power of Low-energy-density Liquid Yogurts
- Oregon State University Linus Pauling Institute: Fiber
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