When is the best time to consume fiber for optimal results? Know the experts' tips

SadaNews - A recent study revealed that the timing of fiber intake may play a role in improving satiety and gastrointestinal health, especially when focused on breakfast.

According to a report on "Verywell Health," consuming a larger amount of fiber in the morning was associated with better outcomes in terms of appetite and intestinal health.

The study compared different dietary patterns, where participants consumed about 30 grams of fiber daily, with a significant portion concentrated in the morning, resulting in a greater feeling of fullness compared to other diets.

The results also showed an improvement in indicators of intestinal health, attributed to the role of fiber in nourishing beneficial bacteria in the digestive system.

Better Appetite Balance

Participants who consumed fiber earlier in the day reported decreased feelings of hunger later, which may help reduce overeating throughout the day, linked to fiber's ability to slow digestion and enhance satiety signals in the body.

Despite these benefits, experts warn against a sudden increase in fiber, especially for those who do not consume it regularly, as this may lead to digestive issues such as bloating, gas, or even diarrhea. Therefore, it is advised to distribute the daily amount over several meals instead of consuming it all at once.

Experts believe that the most important factor remains the total amount of fiber consumed daily, not just the timing of intake, as many people do not even reach the recommended amount. Fiber can be easily increased by consuming fruits, vegetables, whole grains, and legumes.

These findings reflect a relationship between the timing of fiber and improvements in some health indicators, but they do not prove that consuming it in the morning is the only factor responsible for these benefits. Starting the day with a fiber-rich meal may enhance satiety and intestinal health, but balance in the quantity and distribution throughout the day remains the safest and most effective option.