You will need
  • - Cellulose.
Taking fiber, start with half a teaspoon, gradually increasing the dose over two weeks to daily in 2-3 tablespoons. The dose should be divided into several stages. So you can avoid the side effects from taking fiber: gas, bloating, etc.
It is advisable to take fiber half an hour before meals. For ease of use mix required quantity of powder in a Cup of the thick drink (fermented baked milk, kefir, yogurt, or juice). Stir and allow to steep for 2-3 minutes. Fiber swell and it will be easier to drink. The intake of dietary fiber contributes to feelings of satiety.
If you are not very nice to drink beverages with fiber, then enrich it with any products, add any of first, second dishes, salads and pastries. It can also be used instead of bread crumbs. Don't forget to consume more liquids between meals, otherwise the fiber will cause constipation.