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It has been shown that fiber intake can reduce blood glucose absorption, reduce blood glucose response after eating and help stabilize energy levels. Women need about 20 grams to 35 g of fiber per day, but on average, most North Americans consume less than 50% of the daily-recommended intake. In addition to adding high fiber foods to your diet, you can also consider adding fiber supplements. These supplements pack a ton of fiber into one serving by proving phytonutrient-rich super foods, such as leafy greens, broccoli, wheat grass, barley grass and much more.
Konjac root is an Asian indigenous plant and is used to make the carb-free shirataki noodles.
Inulin is derived from mostly chicory, although it can also be found in wheat, onions, bananas and artichokes. Dietary Reference Intakes for Energy, Carbohydrate, fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Chapter 7: Dietary, Functional and Total fiber. Lauren is the creator of Sexy, Strong and Fit Online Coaching Services specializing in transforming women to fitness model condition.
It can be considered part of the carbohydrates when it comes to your macronutrients, and it can be found in a lot of the healthy foods that you are likely already eating. Although fiber alone won’t shed off the fat, it will help you stay in-control of your diet!
Probably the most common fiber supplement on the market today and is used primarily to promote regularity. However, it can be also found in many appetite suppressing weight loss supplements or can be purchased on its own. US Department of Agriculture, National Agricultural Library and National Academy of Sciences, Institute of Medicine, Food and Nutrition Board. Lauren has over 15 years of experience as a trainer, supplement consultant and nutrition expert. It gets fermented in the colon into gases and active byproducts that can act like pre-biotics, which stimulate the growth of beneficial bacteria in the gut. Some insoluble fibers ferment in the intestines while others simple act as a bulking agent.


Its slow digestion rate and can also reduce appetite and hunger between meals making you feel full for longer.
First, it has been shown that people who ate 35 grams to 45 grams of fiber per day are less hungry when trying to lose weight and lose more weight than people who eat less fiber. Inulin has been found to increase nutrient absorption of certain vitamins and minerals, while also increasing good gut bacteria.
Foods high in soluble fiber are digested slowly by the body, and thus, can help regulate blood glucose levels and appetite. It can increase healthy gut bacteria during the fermentation process of both soluble and insoluble fibers. In one study, the satiety level of people consuming apples, applesauce and apple juice with added fiber before eating lunch was compared. In fact, most consume less than 50% of the recommended dietary fiber intake needed for good health! Insoluble fiber can help keep you regular and prevent constipation by accelerating the movement of food through the digestive system. Fiber has been shown to help reduce the risk of heart disease by lowering bad cholesterol levels (LDL).
Those who ate the apple ate 15% fewer calories than those who ate the applesauce or drank the juice.
Inulin is often added to other supplements, such as nutrition bars, to help boost fiber content. It has also been shown to help lower risk of metabolic syndrome, diabetes and obesity, as well as lower the risk of colorectal and gastrointestinal cancers. Adding fiber to your diet will help reduce hunger, keep appetite in-check and may even help you eat less!



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