Currently, there are many preparations on the market containing fiber and advertised as a way to effectively lose weight. These preparations are widely used and considered safe by the general public. They occur in the form of tablets, lozenges, swallows, powdered preparations, chewing cubes, capsules, granules, concentrates. Slimming preparations also include preparations that inhibit the absorption of nutrients. Slimming properties are also attributed to apple vinegar.
The active substances in fiber supplements are xanthan, pectin, agar-agar and apple extracts, pineapple, sunflower, beet, bean or algae extracts, eggplant (Plantago ovata, psylium), inulin. They are not absorbed from the gastrointestinal tract. Served in a dry state, under the influence of water, swell in the stomach, stretch its walls, which causes a feeling of satiety, which is so desirable during the diet. The gel that forms in the digestive tract additionally slows the absorption of carbohydrates and improves intestinal motility, prevents constipation.
Curiosity! Inulin belongs to prebiotics that lower cholesterol levels, as well as stimulate the development of the proper intestinal microflora, whose disturbances may lead to the development of overweight. Inulin is naturally found in products such as artichokes, chicory, onions, asparagus, garlic, bananas and barley.
Manufacturers recommend a dose of fiber preparation that brings results, it is 50g per day. The product should be washed down with plenty of clean water. Unfortunately, these preparations have a number of side effects
- cause bloating and stomachaches;
- can lead to diarrhea, and with prolonged use, they laze the digestive tract, which causes chronic constipation;
- in the case of preparations in the form of tablets, after water saturation, the tablet may become stuck in the throat or esophagus, causing inflammation or damage to its wall.
Why do fiber preparations not bring long-term effects in the treatment of overweight and obesity?
Fiber preparations eliminate the feeling of hunger for a short time, so the soluble fiber and other fillers will not help you lose weight. An unpleasant feeling of hunger is not just a void in the stomach. It is not enough just to stretch its walls and stimulate the nervous system to make you feel full. You feel a mechanical stimulus from the digestive tract, however, there is no supply of nutrients and energy.
In addition, one of the goals of nutritional therapy (rational weight loss) is also to reduce the volume of the stomach, which in the long term will result in faster saturation with smaller portions of food. Stretching its walls by subjecting preparations with fiber prevents achieving this effect.
Summing up, calling the „artificial” feeling of satiety, by stretching the stomach walls and laziness of the natural intestinal peristatal, is not the right way to achieve the dream figure. The fiber naturally occurs in vegetables, fruits and products of cereal origin (eg, bran) and this form is the healthiest and most appropriate in rational weight loss.