By CANDICE GREY
Updated on May 20, 2019
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A study published in the Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet. 
Benefiber is a tasteless, odorless fiber powder supplement that can be added to almost any food or drink. Produced by GlaxoSmithKline/Novartis, it is said to nourish the good microflora (gut bacteria, essentially) in the body for better support of the digestive system. It is tasteless, and does not thicken your drink or soft food item when added, which is a nice touch. Fiber keeps you full longer, so you’re less likely to be hungry between meals. Benefiber also offers a product, directed specifically at weight loss, called Benefiber Healthy Shape.
The main active ingredient in all of Benefiber’s products is called “wheat dextrin.” It is meant to keep you feeling full for longer periods of time without side effects. For anyone over 12 years of age the recommended serving size is 2 teaspoons three times per day. You can add this tasteless powder to baked goods, drinks, smoothies, or even yogurt.
Wheat dextrin is a nonviscous soluble fiber that can cause constipation, and water retention. According to the National Center for Biotechnology Information (NCBI),
Nonviscous soluble fibers, like wheat dextrin and inulin, are fermented (not present in stool throughout the large bowel) and have no water-holding capacity and thus do not provide a laxative benefit at physiologic doses. Wheat dextrin actually has is a constipating effect at physiologic doses.
Benefiber powder is considered gluten-free by the US Food and Drug Administration (FDA), at less than 20ppm. But the Benefiber FAQ site does recommend checking with your doctor before taking Benefiber if you are diagnosed as gluten-intolerant.
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What’s The Word?
Amazon had a 26.8 ounce bottle of Benfiber powder (190 servings) for about $34, so it’s fairly affordable for most people looking to get more fiber into their diets. Smaller containers are available at pretty much any department or health store. The reviews for it were off the charts. Of course, with any intake of fiber it’s best to start slow and work your way up so you don’t shock your system with an influx. Especially if you’re already sensitive to other high-fiber foods that give you gas or bloating (broccoli, beans, etc.)
- Richard said, “This is a great product. If your doctor says ‘get more fiber,’ well, this would be a great choice. Its very subtle in its effects, you will be pleased with the results. It has a very mild flavor, I would say like a plain cracker. The large bottle is way more cost effective than getting it at your pharmacy. 1 time a day is fine, I use so little, this bottle will last about 1/2 year.” 
2. Hannah said, “Unfortunately, this product did not work for me. Made my symptoms worse (bloating, gas, constipation) although I don’t actually blame Benefiber, just not the right product for my particular condition. I have since gone on probiotics, and they are working.” 
Overall, customers were most appreciative of the fact Benefiber is tasteless and can be added to nearly any food or drink (including your morning coffee).
NOTE: Benefiber isn’t recommended for carbonated drinks.
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What Does Benefiber Offer?
Benefiber offers its customers a way to get more fiber into their diets without the hassle of eating more food. Adding more fiber to the diet has been shown to aid in weight loss regimens. According to a study done by LiveStrong,
Fiber aids in weight loss in two ways: First, it adds bulk so that you feel full fast; second, it delays digestion so that you stay full longer. For overall health, adults need 20 to 35 grams of fiber a day, but most adults average about 14 to 15 grams a day, according to a 2012 review article published in Current Obesity Reports.
Benefiber offers a few different varieties of the product for purchase. Small on-the-go packets are already measured out for you to add to your daily coffee, water, or drink of choice. Different flavors are available if you want a little zest to the fiber, and the basic powder comes in different-sized canisters. The brand is offered at many national retailers around the country, and multiple channels online.
The benefits of fiber in the diet has a lot of scientific evidence behind it. In one study, the University of Massachusetts medical school studied 240 participants to compare two different diet models. As a control factor, every participant had high blood pressure, cholesterol, and blood sugar levels, and all were overweight. Neither group was given any advice on exercise while in this study.
One group followed the American Heart Association recommended diet: higher in fiber, lean meats, and vegetables while lower in salt, fat, sugar, and alcohol. The other group did not follow a rigorous diet plan, but was asked simply to add 30 grams of fiber to their regular diets each day.
The participants in each group averaged 19 grams of fiber a day. Both groups lost weight, lowered their blood pressure, and improved their response to insulin. Those following the AHA diet lost a bit more weight (5.9 pounds) than those on the high-fiber diet (4.6 pounds), but both groups were able to maintain their weight loss for 12 months. 
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Is Benefiber Worth A Try?
Worth a Try. Benefiber has demonstrated no lasting side effects other than some gastric distress from taking too much too quickly. It is both affordable and widely available. Fiber has been proven to be good for your body, and a helpful aid to both diet and exercise in weight-loss regimens. As with any supplement, always check with your doctor, especially if you are gluten-intolerant, or if you’ve had chronic problems with gas and bloating.