Fiber is essential for healthy digestion, and high-fiber diets are linked to successful weight loss. According to the U.S. Department of Agriculture (USDA), women (aged 19-30) should consume 28 grams of fiber per day while men in the same age range should consume 34 grams. While those numbers decrease slightly as you age, more than 90% of women and 97% of men “do not meet recommended intakes for dietary fiber.”
While there are a lot of foods you can consume to get your fiber intake up, including artichokes, avocados, and more, sometimes we don’t have the time or energy to consume 28 grams of fiber every day. That’s where fiber supplements come in. Soluble fiber supplements are powerful natural appetite suppressants and by consuming them every day you are more likely to reduce your calorie intake and lose weight. And, with so many types of fiber supplements on the market, it can be hard to decide which one is best for you—especially since Stanford University recently found that fiber supplements are not one-size-fits-all. It’s important to reach out to your doctor before taking fiber supplements to be sure you are benefitting your body.
To learn more about what type of supplement is the best to curb cravings for weight loss, we spoke with Joanna Wen, a health coach and founder of Spices & Greens, and Jesse Feder, a personal trainer, registered dietitian, and contributor to My Crohn’s and Colitis Team. They said that the best supplement to suppress your appetite (safely!) and lose weight is a psyllium husk supplement. This is because it may slow down stomach emptying and reduce appetite. Find out more below!
Psyllium Husk Supplements
Psyllium husk is a shrub-like herb called Plantago ovata that grows worldwide but is most common in India. It contains eight times more soluble fiber than oats. It's mainly used as a laxative to relieve constipation but it also naturally curbs cravings. Both Feder and Wen highly vouch for this fiber supplement to reduce calorie intake and lose weight.
"When looking for a fiber supplement to help curb cravings and aid in weight loss, you cannot go wrong with a psyllium husk fiber supplement," Wen explains. "Not only does it come with high soluble fiber content and rich nutrients like calcium, magnesium, and lysine, but it helps keep the digestive tract functioning properly by acting as a laxative."
Feder recommended Metamucil as a fiber supplement. He says, "The main fiber source in Metamucil is psyllium husk which is clinically shown to aid in weight loss, curb your appetite/cravings, and improve other health parameters such as blood glucose [or] blood lipids."
Even though this fiber supplement is all-natural and generally considered safe, it's always a good idea to reach out to your doctor before taking any dietary supplements. As for how many you should take a day, Wen suggests, "Usually, a couple of teaspoons of psyllium husk fiber will be sufficient to help curb cravings and it is suggested to take this amount once or twice daily depending on your individual needs." Noted!
Feder emphasizes that psyllium husk fiber is "well researched" and safe to use for several conditions such as "diabetes, lowering your cholesterol, appetite control, and weight loss." He suggests users take "the recommended serving size three times a day before each meal or in between meals." That way, you can curb your cravings and eat less, which can aid in weight loss. It goes without saying that if you really want to lose weight, you should combine psyllium husk supplements with a healthy, balanced diet and regular exercise.
READ MORE:
3 High-Fiber Foods Doctors Say You Can Eat (Almost) Non-Stop While Trying To Lose Weight
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