Is a fiber supplement fat burning food?

If you're taking a fiber supplement or eating a high fiber diet, you may inadvertently be consuming fat burning food.

Everyone knows that fiber is something you need in your diet to be healthy. It's common knowledge that fiber primarily relieves constipation by increasing the bulk in stool to allow easier bowel movements.

But taking fiber supplements or eating a high fiber diet may also be beneficial for weight loss when it is included in a balanced diet and exercise program.

It has been controversial as to whether fiber could be considered a component of fat burning food, as research has returned some conflicting results. For example, early studies published in 1987 found that a dietary fiber supplement given to moderately obese individuals significantly increased weight loss when compared to those in the placebo group.^[1] But another study published four years earlier, conducted by some of the same researchers as those in the above study found that ispaghula (psyllium) and bran (both good sources of soluble and insoluble fiber) had no effect on weight loss.^[2]

Certainly the differing results may have originated from the differences in the way that the two studies were conducted. The studies which resulted in fiber supplements inducing weight loss had administered fairly high dosages of fiber (most fiber supplements contain about 3 - 4 grams of fiber per serve). The doses administered were 5-7 grams per day on top of general dietary advises which includes increasing dietary fiber intake.

It may be possible, although not proven, that dosages may need to be high to induce the desired effect of weight loss. Tufts University's review of the available literature in this area found that when participants in the studies reviewed ate an ad libitum diet, an increase of dietary fiber of 14 grams was associated with an average of 1.9 kg weight loss over 3.8 months.^[3]

The average western diet includes somewhere between 15 - 18 grams of fiber. An increase of 14 grams would mean that if you were currently consuming 15 grams, an increase of 14 grams per day would mean you'd be consuming a total of 29 grams of fiber.

The amount of dietary fiber regularly recommended is 25 - 30 grams. So by either consuming this fiber through food (preferable) or by supplement, you may be giving your body a better chance to lose weight by consuming fiber, but by far the best advantage will be that you will be getting a healthier body.

What to Look For

The following is a list of things you need to consider when purchasing a fiber supplement. Most people feel that buying fiber supplements are a pretty safe and healthy thing to do. Well generally it is, but as with anything, even natural products can be harmful when used in inappropriate ways.

You might find the following checklist helpful when you're considering purchasing fiber supplements.

Make sure it contains both soluble and insoluble fiber: Soluble fiber slows the rate of digestion which may allow the body to absorb more nutrients from food. Insoluble fiber provides the body with bulk, which keeps you regular. Both types of fiber are necessary for a healthy body. Foods that contain fiber, may contain one or both of these types of fiber and so a varied intake of fiber rich foods or a supplement containing both soluble and insoluble fiber is recommended.
Be careful not to buy laxatives: Laxatives can have harsh effects on the body, and if used for weight loss purposes, can become dangerous. The FDA gave a warning in their 1998 release Bulking Up Fiber's Healthful Reputation that consuming supplements containing methylcellulose (laxative) may be harmful and banned the substance. Methylcellulose swells in the stomach and can cause obstructions.^[5]
Watch out for supplements containing Guar Gum. Guar gum was also banned by the FDA in over the counter weight loss supplements. Like Methylcellulose, guar gum can be harmful if it swells and causes obstructions in the intestines, stomach or esophagus.^[4]
Make sure that you are not already calcium deficient, as the phytate component of bran reduces the body's ability to absorb calcium. If you are calcium deficient, bran should be avoided, and supplements containing wheat bran should be avoided.^[6]
Possible drug interactions include Cholestin. If you are taking a cholesterol lowering drug called Cholestin, which contains lovastatin, a high fiber diet or fiber supplement will slow the absorption of the drug into your body and decrease its effectiveness.^[7]

Sources:

[1] Rossner S et. al. Weight Reduction with dietary fiber supplements. Results of two double-blind randomized studies. Acta Med. Scand. 1987;222(1)83-8.

[2] Hylander B, Rossner S. Effects of dietary fiber before meals on weight loss and hunger in a weight reducing club. Acta Med Scand. 1983;213(3):217-20.

[3] Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39.

[4] FDA 1992 release The Facts About Weight Loss Products and Programs

[5] FDA 1998 release Bulking Up Fiber's Healthful Reputation

[6] Kenneficks S, et. al. Inhibitory effect of wheat fiber extract on calcium absorption in Caco-2 cells: evidence for a role of associated phytate rather than fiber per se. Eur. J. Nutr. 2000 Feb; 39(1):12-7.

[7] E-vitamins Health Notes

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