Fiber, the indigestible outer layer (cell walls) of plants, fruits, vegetables, and whole grains, has long been hailed as an agent in speeding up the weight loss process. A number of scientific research studies have been able to aver the same. Consuming nutritious fiber foods ensures good digestive health, reduction in cholesterol levels, and most importantly speeds up the movement of fats through the digestive system, thereby reducing their rate of absorption and eventually leading to weight loss. It is very important to drink lots of water in order to increase fiber induced absorption rates. Some rich fiber foods are- Lentils, beans, and pulses Natural cereals Whole grain breads Brown rice Peanuts, chestnuts, almonds Fruits and vegetables Since a majority of the people get only half of the recommended levels of 25-35gms of fiber in their diet per day, taking fiber based supplements becomes imperative. Weight loss supplements are a good way to increase fiber intake for people not consuming fiber rich foods in sufficient quantities and are also looking for shedding those extra pounds. Types of fiber based weight loss supplements Two types of fiber-soluble fiber (dissolves in water) and insoluble fiber (does not dissolve in water) are used in weight loss supplements. While insoluble fiber is found is grains, wheat, and bran, soluble fiber is found in fruits and lentils. How weight loss supplements work Fiber based supplements stimulate weight loss by accelerating body’s metabolic rate and burning more calories than are consumed and stored. The main premise behind use of fiber based supplements is that in absence of increased metabolism, no weight loss will take place. Since bacteria in the gut cannot use insoluble fiber for energy, yet the digestive system works to break them down, supplements force the body to use up more energy to break insoluble fiber down. It is this increased use of energy which results in burning of more calories than is consumed even when one is not exercising, that triggers weight loss. Certain considerations Since weight loss supplements can lead to hardening of stool, over-the-counter stool softeners can help take care of such conditions. It is advisable to take fiber supplements at a gap of 2-3 hours before or after taking medications since supplements can reduce the rate of absorption of certain medications. Fiber based weight loss supplements when accompanied with adequate hydration will result in a long healthy, vibrant, and active life. No wonder fiber supplements industry is one thriving 13 billion dollar industry today. Consuming nutritious fiber foods ensures good digestive health, reduction in cholesterol levels, and most importantly speeds up the movement of fats through the digestive system, thereby reducing their rate of absorption and eventually leading to weight loss. It is very important to drink lots of water in order to increase fiber induced absorption rates.Two types of fiber-soluble fiber (dissolves in water) and insoluble fiber (does not dissolve in water) are used in weight loss supplements. While insoluble fiber is found is grains, wheat, and bran, soluble fiber is found in fruits and lentils.
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