Fiber Supplements for Digestion, Weight Loss, and Constipation Treatment... What is the Ideal Time to Take Them?

SadaNews - The optimal benefit from fiber supplements relies more on consistency in taking them rather than a specific time during the day. Most studies have not specified a particular time for consumption, but daily adherence is the most important, with choosing the timing that fits your routine and reminds you of the dose, according to the medical site "Verywell Health."

Timing According to Health Goals

Weight Loss:

Taking fiber in the morning may be beneficial for feeling full throughout the day and reducing calorie intake. It can also be taken at midday if your severe hunger periods are in the afternoon or evening. Taking it in the evening may help reduce nighttime snacking.

Constipation:

Although the effect of fiber may be noticeable within days, its optimal efficacy is achieved with regular use over weeks. Taking it at night is possible, but be mindful of potential bloating or gas that may affect sleep.

Before or With Meals?

Before a Meal for Weight Loss:

Taking fiber before eating may increase the feeling of fullness and support a low-calorie diet.

With a Meal for Blood Sugar Control:

Taking soluble fiber supplements (like psyllium) with food may help stabilize blood sugar levels after eating by slowing the absorption of nutrients.

Interaction with Medications

Some types of fiber slow digestion, which may affect the absorption of medications such as warfarin, certain antibiotics, metformin, and Tylenol. It is recommended to take medications one hour before or two hours after consuming fiber.

Reducing Side Effects

To reduce gas or bloating:

- Get a consistent amount of fiber daily.

- Try different types or mix fiber sources.

- Drink enough water.

- Gradually increase the dose by 1–2 grams daily.

- Engage in light physical activity like walking.

Recommended Daily Amount

Experts recommend about 28 grams of fiber daily for most adults (14 grams per 1,000 calories). However, 90 percent of women and 97 percent of men in the United States do not get enough fiber.

Who Should Avoid Fiber Supplements?

Individuals with intestinal narrowing (as in Crohn's disease) or active diverticulitis should avoid supplements until inflammation resolves, but they are advised to follow a high-fiber diet during symptom-free periods.