Best Fiber Supplements for Weight Loss

Fiber supplements help reduce weight in several different ways. High-fiber foods help burn fat, they bulk up in the stomach and create a feeling of fullness, and they improve digestion. Water-soluble fiber is the type of fiber that keeps you feeling full long after you have finished your meal. Water-insoluble fiber adds bulk to the diet, improving digestion and satisfying the urge to chew. A variety of foods contain fiber, including whole grain, fruits, vegetables, legumes, nuts, oats and seeds. When dietary sources are insufficient, or when additional fiber is desired, taking a fiber supplement can help you lose weight.

Psyllium is a type of soluble fiber that has numerous health benefits, one of which is to reduce the appetite and cause weight loss. When psyllium is ingested or is exposed to water, it swells and forms a gelatin-like substance, according to the University of Maryland Medical Center. This substance creates a feeling of fullness in the stomach that reduces food intake. For best results, the supplement should be taken at least 30 minutes prior to meals.

Mucilage is a glutinous, thick substance that swells, without dissolving, in water. It is made of a combination of protein, uranides and polysaccharides. Mucilage is edible and is produced from a number of plants, including cactus, aloe vera, fenugreek, kelp, flax and marshmallow. Study results reported in Pharmatherapeutica showed that consumption of mucilage, when combined with an 800-calorie hypoglucidic diet, results in a greater amount of weight loss than that achieved through dieting alone.

Another soluble fiber, pectin, is found naturally in a variety of fruits, including apples, bananas and pears. Pectin not only curbs food cravings by creating a lasting feeling of fullness, it also works against both diarrhea and constipation by increasing the viscosity and volume of stools. According to research by the Los Angeles County-University of Southern California Medical Center, pectin delays gastric emptying and induces satiety in obese individuals, which makes it a useful therapy in the treatment of eating disorders.

Glucomannan comes from the konjac root and can create a feeling of fullness for some dieters. This is because glucomannan absorbs large quantities of water, possibly up to 50 times its own weight. While some small studies have shown glucomannan to be an effective fiber supplement for weight loss, numerous cases of esophageal obstruction caused by taking glucomannan have been reported.

The National Institutes of Health states that flaxseed may suppress appetite and reduce overall weight. Part of this weight loss may be a result of flaxseed's laxative effect, but more studies are required to confirm this. A study review published in the American Journal of Clinical Nutrition also showed promising evidence that flaxseed may help combat obesity by improving insulin resistance and glucose control.