Some types of fiber supplements or fiber pills can cause gas and abdominal bloating, which may feel like weight gain. Drinking more water may help you avoid this undesirable side effect. In the long run, dietary fiber is more likely to contribute to weight loss than gain.
Dietary Fiber
Dietary fiber is a type of carbohydrate that is not digested in the stomach and intestines. It promotes digestive health by adding bulk to stool, which helps it move more quickly and easily. Fiber also keeps your intestines from absorbing too much starch and sugar, helping to reduce cholesterol and protecting heart health and blood sugar levels. Fruits and vegetables, whole grains, beans, peas and seeds are all high in fiber. Fiber is also available in supplement form.
Fiber Supplements
Fiber supplements come in capsule, tablet and powder form. Common fiber supplements include beta-glucans, fibers derived from foods like barley and mushroom; pectin, from fruit peels and pulp; guar gum, extracted from the Indian cluster bean; and psyllium. These are all types of soluble fiber, which absorbs water and expands in the intestines. This may cause the appearance of abdominal bloating or weight gain. Drinking at least 64 ounces of water a day can help relieve this side effect.
Fiber Supplements and Weight
Fiber supplements can cause gas and abdominal bloating if they are not taken with enough water. However, a high-fiber diet is actually more likely to cause weight loss than gain by helping you feel fuller after meals. Evidence shows fiber-rich foods may be more effective for weight loss than supplements, although this theory remains controversial. For example, subjects given a fiber supplement for three weeks in a study published in the October 2003 issue of “The Journal of Nutrition” showed no weight loss. However, a 2000 study conducted at the University Hospital in Tromso, Norway, found fiber supplements helpful in an overall weight-loss regimen for overweight women.
Recommendations
The Institute of Medicine sets the Adequate Intake, or AI, for dietary fiber for most healthy adults at 30 grams a day for men and 21 grams a day for women. A high-fiber diet is the best way to get your daily fiber – this poses less risk of gastrointestinal problems like bloating, and you benefit from the nutrition in the fiber-rich foods. If you have trouble meeting your daily fiber intake or if you suffer from constipation, ask your doctor whether fiber supplements are a good option for you. Take fiber supplements with at least 8 ounces of water, and make sure to drink at least 64 ounces of water a day.
References
- University of Maryland Medical Center; Fiber; David Zieve, David R. Eltz; 2010
- Linus Pauling Institute Micronutrient Information Center; Fiber; Jane Higdon; 2005
- “Acta Medica”; Long-Term Effect of Fibre Supplement and Reduced Energy Intake on Body Weight and Blood Lipids in Overweight Subjects; G. S. Birketvedt et al.; 2000
- “The Journal of Nutrition”; Fermentable and Nonfermentable Fiber Supplements Did Not Alter Hunger, Satiety or Body Weight in a Pilot Study of Men and Women Consuming Self-Selected Diets; N.C. Howarth et al.; October 2003
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