When you're on a diet, quieting your appetite is easier said than done. It's the little devil on your shoulder telling you to go for one more helping at dinner or reward yourself with a cookie after a hard workout.
Fiber is one of the most trusted ways to inhibit this hunger, silencing that annoying voice by keeping you feeling full, longer. The latest fiber showing appetite suppressing and weight loss benefits is acacia fiber.
What is acacia?
Also referred to as acacia gum/gum acacia, acacia fiber supplements are produced from small trees (most commonly Acacia senegal and Acacia seyal) native to areas of Africa like Sudan. The sap found within the tree's bark is dried and packaged as a fine powder, which can be added to foods or liquids.
Acacia powder is also a common food additive, added to products as a thickening agent and stabilizer. It can be used by those with a gluten allergy or anyone looking to avoid wheat to thicken the texture of prepared foods like soup or gravies.
Acacia and Weight Loss
As mentioned before, fiber is a common way to suppress the appetite. A diet rich in fiber helps you stay full longer between meals and eat less during meals. Soluble fibers, like acacia, expand within the gut, absorbing water and forming thick, gel-like substances. This fiber helps fill the gut so you feel less hungry. Acacia is a healthier alternative to stimulant weight loss supplements that can cause spikes and crashes in blood sugar levels and can cause symptoms like a racing heart.
Fiber also promotes digestive regularity. Another benefit of adding acacia to your daily routine is more efficient digestion and regular bowel movements. Anyone who suffers from frequent consumption or lose stools can benefit from adding a fiber supplement, like acacia to their diet. A 2012 study of 130 patients found those who consumed yogurt enriched with acacia fiber along with Bifidobacterium lactis saw improvement in their symptoms of irritable bowel syndrome (IBS), as reported in the World Journal of Gastroenterology.
Ingesting this type of fiber regularly may also benefit the liver and help those diagnosed with diabetes and high cholesterol manage their health. However, most studies related to these conditions were conducted on animals, not humans, so more research is needed to determine a definite benefit.
How to Take Acacia Fiber
Acacia fiber powder can be added to water or juice as well as food and consumed daily. It's best to start with a smaller amount and gradually increase for digestive comfort. The average maximum serving is 1 tbsp, which can be consumed three times a day. Try taking acacia 30 minutes before your meals to inhibit over consumption of calories.
It's crucial to drink plenty of water with fiber supplements, like acacia, to keep the fiber moving through the digestive system and get the full benefit. Plan on carrying a water bottle with you constantly to stay hydrated. As with all supplements, check with your doctor before adding any supplement to your routine, especially especially if you're pregnant or breastfeeding or have been diagnosed with a medical condition like IBS or diabetes.
Silence that little devil on your shoulder to reach your weight loss goals. Pick up some acacia powder today at eVitamins and let us know how it goes. Happy Monday!