Having to fight a raging appetite while dieting can make losing weight -- and keeping it off -- significantly more difficult. A well-controlled appetite can help you choose healthy foods and limit portions -- two factors that aid in long-term weight control. Fiber pill supplements may make you feel full and keep your appetite under wraps.
Background
Dietary fibers are a class of carbohydrates that aren't digested by your body. Common sources of fiber include whole grains, legumes and fresh vegetables. Fiber helps promote healthy digestion and reduces the impact of carbohydrates on blood sugar. Additionally, fiber distends the stomach which sends signals to your brain that you're full. Adding fiber pill supplements to a healthy diet may take the bite off of your appetite.
Oat Bran
Oat bran is a type if fiber supplement derived from whole oats. Oat bran is unique because of its high concentration of beta-glucans. Beta-glucan rich oat bran forms a sticky gel inside of your digestive tract that reduces appetite, the January 2009 "Journal of Nutrition" notes. In this study, it was discovered that an oat-bran fortified meal curbed appetite for the hours following the meal more than a meal without oat bran. Oat bran increases the levels of peptide YY, a hormone that promotes fullness.
Guar Gum
Guar gum is a fibrous extract of the guar bean. Like oat bran it is a soluble fiber that forms a gel inside of the stomach. According to the August 1997 issue of "Appetite" consuming daily guar gum for one week promoted fullness and reduced total caloric intake in a group of dieting volunteers.
Psyllium
Psyllium is a form of dietary fiber commonly used in treatments for constipation. However, even those not suffering from constipation can benefit from the fullness-promoting benefits of psyllium, the February 2010 "Journal of Nutrition" notes. In this study, a group of subjects were given a meal enhanced with psyllium fiber. The researchers found that psyllium promoted fullness and decreased the levels of the hunger-causing hormone ghrelin.
References
- "Journal of Nutrition"; Viscosity of Oat Bran-Enriched Beverages Influences Gastrointestinal Hormonal Responses in Healthy Humans; K Juvonen et al.; March 2009
- "Appetite"; Effect of One Week of Fibre Supplementation on Hunger and Satiety Ratings and Energy Intake; W Pasman et al.; August 1997
- "Journal of Nutrition"; A Psyllium Fiber-Enriched Meal Strongly Attenuates Postprandial Gastrointestinal Peptide Release in Healthy Young Adults; L Karhunen et al.; April 2010
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