Use Acacia Fiber

Acacia fiber is a prebiotic that increases the beneficial bacteria (probiotics) in your gut.[1] If you suffer from IBS, food cravings or a sensitive stomach, then acacia fiber may be the answer. Acacia fiber typically comes in the form of a powder supplement. You can dissolve it in liquids, sprinkle it on moist foods, or add it to recipes. You may want to consult your doctor before supplementing your diet with acacia fiber, especially if you are taking medications.

Steps

Adding Acacia Fiber to Your Diet

  1. Start with a low dose. Do this once you begin taking the acacia fiber. Start with ½ teaspoon (2.46 ml) of powder. Take ½ teaspoon of fiber twice a day for one week.[2]
    • Because a sudden increase in fiber in your diet may lead to unpleasant gastric side effects, like gas and cramps, starting with a low dose is recommended.
    • If you are taking over-the-counter drugs for constipation or diarrhea, do not stop taking these in order to take acacia fiber. Instead, gradually decrease your use of these drugs as you increase your use of acacia fiber.
  2. Increase your dosage by ½ teaspoon each week. Do this until you reach a dosage of two to three tablespoons (30 to 45 ml) per day. It will take several weeks or months to reach the maximum dosage of two to three tablespoons per day. Additionally, make sure to divide your dosage into two to three doses.[2]
    • For example, if you are at one tablespoon (15 ml) of acacia fiber per day, divide this into three doses of one teaspoon (5 ml).
  3. Take it on an empty stomach. It is recommended that you take acacia fiber on an empty stomach. However, there is no harm in taking it while you are full. See what works best for you and your body.[2]
    • For example, take it in the morning (before breakfast), before you go to bed, or before a meal.
  4. Consult your doctor. If you are regularly taking a prescribed medication, make sure to consult your doctor first before supplementing your diet with acacia fiber. Ask your doctor if it is safe to take acacia fiber while taking your medication.[1]

Putting Acacia Fiber in Food and Beverages

  1. Dissolve acacia fiber in liquids. Place the suggested amount of powder in an empty glass. Fill the glass with six to eight ounces of water. Use a spoon to stir the liquid until the acacia powder dissolves. Drink the solution once it is fully dissolved.[2]
    • You can also add acacia powder to bottled drinks like water and tea. Place the suggested amount of powder in the bottle. Then close the bottle and shake it until the powder dissolves.
    • You can dissolve acacia powder in hot herbal teas as well. Just add the powder to the liquid once it has cooled down. Stir until it is dissolved and enjoy.
  2. Sprinkle it on moist foods. Sprinkle the suggested amount of powder on cold or hot moist foods. Use a spoon to mix the powder in the food until it dissolves and enjoy.[2]
    • For example, sprinkle acacia powder on oatmeal, puddings, pasta, chicken or tuna salad, casseroles, cereal, beans, and other moist foods.
  3. Add acacia fiber to recipes. For soups, stews, sauces and dips, dissolve the powder in a room temperature liquid that will be used in the recipe like water, milk, or broth. For baking, whisk the powder into the dry ingredients and continue the recipe as you normally would.[3]
    • For soups, stews, sauces and dips, add one teaspoon (5 ml) of powder for every serving the recipe makes; for example, if a soup recipe makes six servings, then use six teaspoons (30 ml) of powder.
    • For baking (breads and desserts), add one teaspoon (5 ml) of powder for every two cups (473 ml) of flour.

Treating Symptoms

  1. Alleviate IBS symptoms. Alleviating irritable bowel syndrome (IBS) symptoms is one of the primary reasons people take acacia fiber. Take the suggested amount of fiber before meals to alleviate IBS symptoms, especially if you are about to eat a meal high in insoluble fiber or fat.[1]
    • If you suffer from IBS, make sure to talk with your doctor about the ways acacia fiber can alleviate your symptoms.
  2. Soothe your sensitive stomach. If you suffer from bloating, gas and/or cramps, then taking acacia fiber daily may alleviate these symptoms. Before a meal, drink a solution of acacia fiber and water. Or, add it to your meal by mixing it in with your food.[1]
  3. Curb your cravings. Because it is a fiber, consuming acacia fiber with your meal can help you feel full for a longer amount of time. To curb your cravings for unhealthy snacks in between meals, supplement your meals with the suggested amount of acacia fiber.[1]
    • Once acacia fiber is in your stomach, it absorbs water and turns into a gel-like substance. This gel-like substance slows digestion, helping you feel fuller for a longer period.

Tips

  • Dissolve acacia powder in room temperature liquids and foods. It may be difficult to dissolve acacia powder in boiling hot or ice cold temperatures.
  • Acacia fiber will not breakdown under high temperatures while cooking.

Sources and Citations

  1. ↑ 1.0 1.1 1.2 1.3 1.4 https://www.hyperbiotics.com/blogs/recent-articles/4-big-benefits-of-acacia-fiber
  2. ↑ 2.0 2.1 2.2 2.3 2.4 http://www.helpforibs.com/shop/suplmts/acacia.asp
  3. ↑ http://www.helpforibs.com/diet/recipes_solfiber.asp

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