Does Taking Fiber Supplements Make You Gain Weight?

Fiber comes in plants, but is not nutritious. It simply provides bulk that helps you digest nutrient-containing foods. The fiber helps to move food through your body as your stomach and intestines absorb vitamins, minerals and other useful substances. Fiber also helps to form easy-to-expel waste products. Food provides calories that make you gain weight if you eat more than you burn off, but fiber -- commonly called roughage -- is not fattening.

Fiber Effects

You gain calories by absorbing food, but fiber passes through your digestive system without much change. Soluble fiber becomes gel-like as it absorbs liquid, while insoluble fiber retains its form throughout the digestive process. Roughage takes up space, contributing to your feeling of fullness. The fiber adds moisture and volume to the stool that remains after your food is digested, preventing constipation since the bulky but soft end product is easy to pass during bowel movements.

Considerations

Foods that contain fiber also have calories because they are made up of other components. Fiber supplements get their roughage from psyllium, a plant with fiber-rich seed husks. Supplements are almost pure fiber, so you do not gain weight from using them. Bulky foods and fiber supplements both cause you to feel full more quickly than other foods and to retain that feeling longer. Fiber supplements may help you lose weight because of this sating ability.

Additives

Some fiber supplements contain additives that add calories. For example, they may contain flavoring and sweeteners. Their calorie content is generally lower than food, but the calories can still add up if you use them regular. Check the label on fiber supplements before you choose one and select the option with the fewest possible calories.

Amount

You need at least 21 to 25 g of fiber every day if you are female and 30 to 38 g per day if you are male. Food is the healthiest source but also the most calorie-rich way to get your fiber. Use a supplement or choose low-calorie vegetables, fruits and grains for the majority of your daily roughage if you are dieting. Do not skimp on the fiber, as this puts you at risk for digestive problems like constipation and diarrhea.

Considerations

Fiber supplements have other effects besides sating you and improving your digestion. Psyllium is soluble fiber, and this type of bulk brings down blood sugar and cholesterol levels naturally. Let your doctor know if you take a fiber supplement, especially if you are on diabetes medication, as your dose may need to be changed. Cholesterol medication can sometimes be reduced when you increase your fiber.