Dietary fiber aids weight loss and blood sugar control, but not all fibers work the same way. Research shows these four types are especially effective—here’s how they can help you stay healthy!
WORDS LIM TECK CHOON
When it comes to losing weight, the question that inevitably arises is: “What kind of supplements can I take to help me lose those extra kilos faster?”
Well, it has been found and proven through much research that the best way to lose those excess kilos is through lifestyle modification—eat balanced meals and be physically active regularly to burn extra calories.
If you wish to bolster your efforts with some supplements, here are some interesting news.
A RESEARCH ON DIETARY FIBRE
A team of investigators from Slovenia conducted a 5-arm, parallel, randomized, control trial in 2022 and reported the following dietary fibre supplements as beneficial in improving weight loss and management of blood lipid and glucose levels.
Important Things to Note
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#1 GLUCOMANNAN
- Also known as konjac, glucomannan is extracted from the roots of elephant yam.
- As a dietary fibre, it helps to promote the growth of beneficial bacteria in your gut, which some studies suggest can help protect against weight gain.
- It helps to slow down the absorption of fat in the gut.
- It also helps take up space in your stomach, helping you to feel full faster and reduce your food intake during your next meal.
- It also slows down the emptying of your stomach.
#2 INULIN
- Inulin is present in the roots of many types of plants, but inulin used to manufacture supplements is mostly extracted from chicory roots.
- It functions similarly to glucomannan, but some studies show that it can also aid in improving constipation and strengthening your bones.
#3 PSYLLIUM
- Extracted from the husks of Plantago ovata.
- It functions similarly to glucomannan, but it is also shown to help lower cholesterol levels and possibly improve symptoms of inflammatory bowel disease.
#4 APPLE FIBRE
- Like its name would suggest, it is extracted from apples.
- It shows similar benefits to the other dietary fibres mentioned here.
| This article is part of our series on healthy eating to improve our physical and mental health. |
Reference: Jenko Pražnikar, Z., Mohorko, N., Gmajner, D., Kenig, S., & Petelin, A. (2023). Effects of four different dietary fibre supplements on weight loss and lipid and glucose serum profiles during energy restriction in patients with traits of metabolic syndrome: A comparative, randomized, placebo-controlled study. Foods (Basel, Switzerland), 12(11), 2122. https://doi.org/10.3390/foods12112122
