The skinny on fiber supplements

Following up on the post about inulin and added fibers...
Have all added fibers been found to lack scientific evidence suggesting health benefits?  Great question!

While inulin added to food products (commonly as chicory root extract) has shown no positive nor negative association to preventing chronic diseases, there is a single exception to this truth.  Most notably, benefits have been seen in supplements made from viscous fibers such as guar gum or psyllium.  These fibers may slightly lower "bad" LDL cholesterol and improve gastrointestinal function.  Who says awesome?  T.L.S, "Awesome!!"

Products & added fiber type:
Fiber Choice - inulin
Metamucil - psyllium
Fiber One products - inulin
Kashi - mostly "whole" fibers and brans (i.e. not "added fiber")

Which foods have natural fibers?  Added fibers?

Inulin? What is it? Do I want it?

If you've ever eaten a Fiber One bar and been gassy a few hours later, inulin is probably the cultprit!  Inulin occurs naturally in plants, commonly extracted from chicory root ("chicory root extract" on ingredient labels), but in the extracted version, it is no longer in its natural form.  If a product is pumped up with high fiber labeling (such as fiber bars, packaged oatmeal, cereals, crackers), there is a good chance this is due to inulin additions.

The Big Question--- Does it matter if fiber is from natural whole food sources, or from added sources?

To date, science has not yet determined if added fibers are as beneficial as natural whole fiber foods in the diet.  In general it is recommended to derive fiber intake from natural food sources, and those choices generally will be full of more nutrients.  Look for the word "whole" on labels (oats, wheat, cornmeal, etc; example- "whole cornmeal" v. "corn fiber").  If you don't see the world "whole" in the ingredient list on a high fiber product, it is probably replete with added fibers such as inulin.  Not bad, but maybe not full of all the benefits you are hoping for!

How much protein should I eat?

In nutrition/RD/medical land, there is a protein rule of thumb: Eat 0.8 grams of protein per kilogram of body weight.  This is appropriate for the overwhelming majority of healthy adults (regardless of activity level).
(The majority of US adults eat WAY more protein than is needed --  more protein does not equal more weight loss or more muscle mass, fyi.)

Calculation
How much do you weigh?
Divide this number by 2.2
Multiply this number by 0.8
The answer is the recommended grams of protein to be consumed per day

Example of a 150 lb person:
150 lbs / 2.2 = 68.18 kgs body weight
68.18 x 0.8 = 55 grams of protein per day recommended for a 150 lb person
Yes, it is that simple!

If you'd like some reading on this topic, here is a well-written article (by an RD) on protein intake, weight loss, and weight maintenance.