The short answer is "yes".Insoluable fiber is a type of fiber that does not dissolve in water. This is stuff like oat bran, wheat, and other grains. Soluable fiber is the kind that dissolves in water, and is found in fruits and beans.
Insoluable fiber is something the body cannot absorb into the bloodstream. So any such fiber found in food, or ingested as supplements, passes through the digestive system and out of the body. But the digestive system still expends energy trying to break it down before it passes. This is one way in which fiber helps you lose weight.
Insoluable fiber also has the effect of making you feel full. Taking several fiber supplements about 15-30 minutes before a meal, can cause you to eat less.
Another way is that fiber acts a binder, trapping bits of food into its mesh, and preventing them from being absorbed. Hence, fiber works to prevent a certain amount of calories from being taken in.
Soluable fiber has the effect of binding up cholesterol, and passing that out of our bodies.
The Daily Requirements of Fiber
The USDA recommends that women up to age 50 takes 25 grams of fiber each day, while men up to 50 take 38 grams. Women over 50 should take 21 grams, while men take 30 grams.
I found that just with the food I eat, my fiber intake varies between 5 grams to 30 grams per day. So, I end up taking fiber supplements to help make up for that.
How to Take Fiber Supplements
When looking for fiber supplements, read the bottle carefully to see how much fiber per gram is offered in a single serving. Note that some supplements require you take as many as four pills for a single serving. And some of these pills can be large.
Look for a combination of insoluable fiber and soluable fiber for the maximum benefit.
About 15-30 minutes Before a meal, take about 5 grams of fiber. Then during the meal, perhaps midway through, take another 5 grams. Try this over the course of a week and evaluate how your body feels. If you feel fine, try boosting the fiber intake.
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