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Supplements can be used to help with a variety of medical reasons. They can top up a person’s vitamin and mineral levels, aid in better digestion or they could even help a person to burn fat. For these reasons, fibre supplements may be your best bet when it comes to supplements for weight loss.
Soluble fibre is a type of fibre that blends with water in the gut, forming a gel-like substance.
Fibres that form viscous compounds can help control appetite and aid weight loss.
Fibre supplements are thought to aid appetite control by slowing down stomach emptying and reducing appetite.
Decreased appetite and calorie intake may support weight loss.
Nutritional therapist Hannah Braye said: “Fibre is an integral part of humans.
“New recommendations are that we should be consuming around 30g of fibre a day, which many people are falling far short of.
“Ideally, we should be obtaining fibre from a variety of plants such as fruit, vegetables, whole grains, lentils, beans, pulses, nuts and seeds.
“However, hectic modern lifestyles often mean that people rely heavily on processed convenience foods, which are often low in nutrients, including fibre.”
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A study published in Annals of Internal Medicine looked at the impact fibre had on a person trying to lose weight.
Participants were asked to follow a diet containing at least 30 grams of fibre each day.
The study found those in the high fibre group not only lost weight but also lowered their blood pressure and improved their blood sugar levels.
“In addition to weight control, higher fibre diets can also help to prevent type 2 diabetes and cardiovascular disease,” said Dr Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health.
But, he cautioned, “It’s best to get fibre from food, not from supplements.”
Possible side effects
Sudden changes to the amount of fibre a person eats can cause digestive symptoms, such as gas and bloating, said Medical News Today.
The health site added: “A person who wants to try a fibre supplement can test out a small amount first and then gradually increase the dosage to avoid side effects.
“Fibre does not help everybody with bowel regularity or digestive symptoms. People with digestive conditions, such as irritable bowel syndrome (IBS), may find that their symptoms worsen when they take a fibre supplement.
“A person with any pre-existing condition should consult their doctor before trying a new supplement.”
It’s strongly advised to speak with your healthcare professional before embarking on any new supplements for weight loss as they can discuss whether its right for you or which type of fibre supplement is right for you.
Fibre supplements come in many forms, from capsules to powders to chewable tablets.
They contain what’s called “functional fibre,” which may be extracted from natural sources or made in a lab.
Extracted natural fibres include lignin, cellulose, pectin, gum, and psyllium.
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