Best time to take fiber supplements for weight loss

We’ve all heard how important fiber is – not just for digestive health, but for weight loss! Yet 95% of adults don’t get enough fiber, according to one study American Journal of Lifestyle Medicine. The best way to increase your fiber intake is to add beans, legumes, nuts, greens, and other fiber-rich foods to your diet, but many people turn to supplements to make sure they’re getting enough. For these people, experts say a simple time trick can be the key to finally shedding those stubborn pounds. Read on for expert advice on how to get the most from your fiber supplements.

What is a fiber supplement?

“Fiber supplements are isolated plant fibers that are concentrated into a powder, capsule or gummy that can be taken in addition to a person’s specific diet,” he says. Megan Wroe, MS, RD, CNE, CLECWith the Wellness Center at Providence St. Jude Medical Center. “The most common fiber forms are psylliuminulin, methylcellulose and acacia.”

How fiber supports overall health

Wroe notes that fiber supplements are often thought of to keep people regular, but they provide a range of additional benefits, including:

• Supporting a healthy gut The microbiome

• Alleviating gastrointestinal symptoms such as bloating

• Improve cholesterol and triglyceride levels

• helping out Stabilize blood sugar

• To make weight loss easier

How fiber helps in weight loss

You’ve probably heard people claim that fiber is their secret weapon for weight loss—and it turns out there’s real science to back it up. Here’s why:

“Fiber absorbs water, adds bulk and volume to your stomach, activating stretch receptors in the stomach that signal fullness,” says Lisa Talamini, RDNIn Wondr. When you feel full, you eat less, and the extra pounds begin to disappear.

“Another mechanism of slow digestion is blood sugar control and the resulting insulin sensitivity,” Wroe adds.

How much fiber do you need?

Per Mayo ClinicThe National Academy of Medicine recommends that:

• Women over 50 consume 21 grams of fiber per day

• Women age 50 and younger consume 25 grams of fiber per day

In our High fiber food roundupWe found that the top food sources include:

• Beans, such as black beans and lentils

• Fruits, including pears, apples and berries

• Vegetables like broccoli, Brussels sprouts and artichokes

If you want to take a fiber supplement, timing is key.

Best time to take fiber for weight loss

Unlike other vitamins that work best at specific times of the day, fiber doesn’t have a magic hour. So it doesn’t matter if you have it for breakfast, lunch or dinner. The key is to combine it with the right habits. And that means splitting up your fiber supplement throughout the day.

“There is good evidence that taking increased amounts of fiber supplements throughout the day, especially before meals, can lead to significant weight loss results,” says Wroe. “A meta-analysis in 2023 showed that an average dose of seven to 15 grams of fiber supplements taken three times per day before meals resulted in significant weight loss over six months in an obese and overweight population.”

Why? Talmini says that eating fiber with water 15 to 20 minutes before a meal can help you feel fuller and you’ll eat less at that meal.

She adds that fiber supplements should not be substituted Fiber from food And work well with healthy eating habits. Also key: If you’re not used to taking fiber supplements, increase your dose slowly. Wroe recommends starting with a low dose for several days to make sure it doesn’t cause digestive problems—your body needs time to adjust to the increase in fiber.

Best type of fiber supplement for weight loss

Wroe says what works best for weight loss can vary from person to person, but based on her personal experience and work with clients, fiber powders (eg. Metamucil or Bonnie) tends to work very quickly and continuously. She adds that powders are easier to mix with liquids, which helps the fiber work more effectively in the intestines.

“Capsules and gummies require more digestive processes to break down and use, which is beside the point of taking in the fiber in the first place,” says Wroe.

4 easy tips to help you start getting fiber before your meals

If you’re sold on getting fiber before meals to support your weight loss goals but aren’t sure how to make it part of your routine, Talamini shares four easy meal hacks you might not have thought of:

• Start your day by mixing fiber in juice or water before breakfast

• Mix fiber into a fruit smoothie, ideally including it protein To help you feel fuller for longer

• Drink a glass of high-fiber iced tea before meals

• Mix fiber powder into foods like soups, mashed potatoes, or pasta sauces

While fiber supplements aren’t a magic solution by themselves, they can be a powerful tool when combined with a healthy diet and regular exercise. The best part? This simple time trick is one of the easiest changes you can make. Try it once, and you may be surprised at how full you feel and how naturally you start to eat less.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before following any treatment plan.