Does fiber flatten stomach?

Eating more fiber comes with many perks, including improved digestive health, lower cholesterol and better weight control, but it can't single-handedly flatten your stomach. You'll need a nutritious diet and a regular exercise regimen to do that.

healthyeating.sfgate.com - Does Taking Fiber Supplements Flatten Your Stomach?

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Eating more fiber comes with many perks, including improved digestive health, lower cholesterol and better weight control, but it can’t single-handedly flatten your stomach. You’ll need a nutritious diet and a regular exercise regimen to do that. However, the role fiber plays in weight management may help you in your journey toward a flat belly. Although getting your fiber from whole foods, such as fresh fruits and vegetables and whole grains, is ideal, taking a fiber supplement may come in handy if you have trouble getting enough fiber through your diet.

Fiber Supplement Basics

Fiber supplements are typically powders you mix with liquid and drink, but you can also find fiber supplements in capsule, tablet or chewable form. A number of ingredients -- all types of indigestible plant matter -- may be used to make fiber supplements, including wheat dextrin, inulin, psyllium, methylcellulose, chicory root and hydrolyzed guar gum. According to the University of Florida IFAS Extension, fiber supplements are most commonly used to treat constipation; however, they may also be useful in some cases to aid weight loss.

Role of Fiber in Weight Control

Fiber, whether from food or from supplements, adds bulk to food, increasing its volume and helping you feel fuller longer, which may help control your appetite and your calorie intake. Fiber can also help mitigate the effects of other carbohydrates on your blood sugar, which helps prevent blood sugar lows and the subsequent food cravings that can result. However, fiber is not a magic pill and will not induce weight loss all on its own; you have to combine it with a sensible diet and exercise to get a flat stomach.

What the Research Says

Scores of scientific studies support the hypothesis that increased fiber intake promotes weight control and weight loss. An article published in “Current Obesity Reports” in June 2012 confirms that fiber plays an important role in blood sugar regulation, satiety and appetite control. The article also states, however, that modern diets are typically deficient in fiber. For this reason, the article suggests that fiber supplementation could be an important part of managing the obesity epidemic. A study published in “Medical Science Monitor” in January 2005 found that adding a fiber supplement to a reduced-calorie diet is more effective for weight loss than a reduced-calorie diet alone.

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What does 25 grams of fiber look like in a day?

One simple approach to getting 25 grams of fiber a day is to eat the following: 100 grams uncooked whole grains. 1 cup of cooked beans. 2-3 servings of fruits.

medicinenet.com - How Can I Eat 25 Grams of Fiber a Day? - MedicineNet

How much fiber should you have a day? Learn about which foods are high in fiber and how you can increase your fiber intake According to the American Heart Associations, adults on a 2,000 calories diet should be about eating 25 grams of fiber a day, although this may vary according to age and gender. Women under age 50 may need 21-25 grams of fiber per day, whereas men under age 50 may need 30-38 grams. One simple approach to getting 25 grams of fiber a day is to eat the following:

100 grams uncooked whole grains

1 cup of cooked beans

2-3 servings of fruits

200 grams broccoli

½ cup of leafy greens (kale, spinach)

1 tablespoon of flaxseeds

? cup of mixed nuts

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