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MANILA, Philippines – According to the 8th National Nutrition Survey, the average Filipino’s diet does include enough fiber (among other nutrients). Most adults are not eating enough roughage in the form of fruits and vegetables. Are we seriously missing out? Yes, apparently.
Fiber keeps our digestive system working properly, by ensuring that nutrients gets absorbed well and that waste gets eliminated. Studies have shown that increased fiber intake can contribute to a slew of benefits, such as lower blood sugar and cholesterol levels. On the more immediate side, it can help with feeling lighter and less prone to cravings between meals. If being healthier is another one of your resolutions next year, a “clean-up act” could be a good start.
Will more fiber really have that much of a difference in our bodies? We asked 4 busy people from Rappler (who is not busy in Rappler?) to try taking a fiber supplement called Metamucil for two weeks.
Check out the results via their food journals below.
Jason Tulio, 25, Content Producer
Jason agreed to try the challenge for the sake of “getting back into a more active and healthy lifestyle.” He practices jiu jitsu and mixed martial arts, but hasn’t found enough time for it lately. He expected the Metamucil challenge to help boost his metabolism, especially since he’s a little short of exercise these days. “The biggest challenge I find with exercise is my “all or nothing” mentality,” he said. “If I don’t have the time/energy to have the best workout in the world, then I often just won’t bother.”
Jason’s Experience
For the two-week challenge, Jason ate mostly home-cooked meals. Since he usually brings baon to work, he actually ate a lot of red rice, which is higher in fiber content than the white polished variety. His weekend meals tended to be on the heavier side, on account of their family usually having relatives over (in Pinoy households, that means more food). He usually took Metamucil in the morning, and was able to squeeze in two cardio activities (boxing and jogging) during the challenge.
Jason’s Feedback
While he was taking the supplement, Jason reported feeling a bit fuller throughout the day. By Day 4, he noticed that his body felt lighter, on account of his bowels becoming more regular. “When I stayed up late, I wouldn’t be as gut-wrenchingly hungry as before,” he also observed.
Here’s a sampling of Jason’s food choices throughout the challenge:
During the two-week period, Jason’s weight stayed constant at 190lbs. However, he did acknowledge that his pants felt much looser than usual. “I didn’t get nearly as much exercise over the 2 weeks as I would’ve liked, but I felt my energy levels were steady throughout the challenge as well,” he noted.
“I feel Metamucil works best when you take it at the same time everyday and you have a set routine for your food and activities,” Jason said. “I think it also helps when you eat healthy as well!” On days when he had a fast-food muffin or instant pancit canton for breakfast, he felt some bloating and sluggishness.
Ana Cabanban, 26, Content Strategist
“I want to eat better not only to lose weight but also to feel good physically and mentally,” Ana says. She’s currently living away from home, so preparing healthy meals has been challenging. On most days, Ana eats out or orders takeout. “It’s difficult to find fresh and healthy food that’s easy on the pocket. Managing what I eat in terms of portion control would be a good habit for my never-ending road to fitness,” she says. Ana agreed to go on the Metamucil challenge to become more conscious of her eating habits.
Here’s a sampling of Ana’s food diary:
Ana’s Experience
Ana’s typical workday is filled with meetings, so she eats out a lot. Aside from fast food fare, her food diary is filled with meals like pizza, deep-fried chicken, and pork chop. She tended to eat lighter during evenings, and she frequently has dessert or coffee after a meal. She also went out with friends, so a few shots of scotch are dutifully penciled into the diary. For exercise, she was able to do football training at least twice a week. She also did a 12KM bike ride during the APEC holiday.
Ana’s Feedback
“I was surprised to feel extremely full after one drink,” Ana said about her first glass. “It seemed like it would last me the entire day.” Throughout the challenge, her digestion kicked up. From a once-a-day toilet habit, she could now do two trips in a day, especially if she has been eating out a lot. She said, “I could go to the throne any time of day whenever I wanted.” When eating out, she would order her favorites as per usual, but she found that she could only finish halfway, or only needed smaller portions to feel full. When she took Metamucil right before her football training sessions, she reported feeling “good and more energized.”
Physically, the challenge had no significant effects on Ana: “I didn’t lose or gain weight!” she says. Still, she’s happy with how the supplement helped her with her cravings. “It’s great because it curbs my hunger without upsetting my stomach and getting in the way of any exercise,” she said. Taking the challenge certainly made her more conscious of what she eats. “With Metamucil, I could feel how my body was filling up with food making me more conscious of my food intake. I’d love to see how I’ll be able to manage my weight with Metamucil when I adjust what I eat,” she said.
Adrian Portugal, 27, Videographer
Adrian took the Metamucil challenge during the hectic APEC week. Like other videographers and producers, he usually works long hours, covering politicians, disasters, and important events anywhere in the country. Still, he has a pretty regular fitness regimen: “I go to the gym regularly and run or bike on weekends,” he says. He took the challenge because we asked him to!
Here’s a snippet of his food diary:
Adrian’s Experience
“I felt less hungry throughout the day when I drank it in the morning,” Adrian said. He actually started out drinking Metamucil in the middle of the day, but he noted that it made him unable to finish his lunch, as he already felt so full.
Because Adrian was on coverage during the challenge, he ate a lot pre-packed meals and snacks such as tuna and chicken sandwiches. He also had the usual fast-food breakfast fare. “I’ve been eating a lot because of our APEC coverage so I might have gained some weight despite drinking Metamucil,” he said.
Adrian’s Feedback
Throughout the challenge, Adrian just felt “normal,” even though he was eating more than usual. Although he experienced some bloating he also reported having more energy for his regular gym workout. “I definitely felt more full than usual,” he said of his overall experience.
Holaina Tan, 34, Editor
Holaina agreed to join the challenge in order to commit to start being healthier again. “I had no problem maintaining an active lifestyle in spite of looking after a high-energy 2-year old, but that’s when I was a stay-at-home mom,” she says. “Joining the workforce formally again this year demanded much attention, and while I was able to attend a couple of yoga classes some time back, I find myself stuck in a health rut at the moment.” For her diet, Holaina tries to be as mindful of her food choices as possible – for example, she eats lots of fruits and controls her portions well. But when she goes out, she tends to indulge. “I tend to eat and gain weight when stressed,” she added.
Check out some snaps of what she ate for two weeks:
Holaina’s Experience
Holaina usually starts off her day with a healthy breakfast: whole wheat toast, some fruit, and a cup of coffee with muscovado are regular items on her food diary. Her home-prepared meals throughout the challenge were a balanced mix of vegetables, red rice, and fruit on the side. True to her word, her “eat out” meals (which were usually when she’s with her family) were more on the heavy and indulgent side – and they’re usually followed by some drinks.
Holaina’s Feedback
“What I love about this product is it really helps with bowel movement,” Holaina says. To help regulate her toilet habit, she used to take weight loss teas, but she said that they made her feel like she had a horrible case of LBM. “With Metamucil, it’s more regular and it feels more natural,” she said.
Holaina observed that she felt lighter and that her shorts were less snug when she was taking the supplement. She also reported feeling less hungry come dinnertime. Despite her lack of formal exercise, she was able to do regular walks and was always running after her kid around the house.
All in all, Holaina said that she would continue to take Metamucil while improving her eating patterns. “I honestly feel I should at least take two glasses of Metamucil a day to really help with straightening out my eating habits,” Holaina said. “It’s nice to have after a heavy meal or before an occasion that you know involves a lot of eating.”
The Final Verdict
Most of the challengers struggled when they drank Metamucil for the first time. “I was in [a fast food place] and the water that was given to me was lukewarm,” Anna recalled. “The drink had become so thick that I had a hard time downing it.” Anna tried making shakes using the powder too. Jason said, “I made it a point to drink it quickly after mixing.”
In terms of taste, most of them preferred the orange-flavored variant. “It doesn’t taste bad, but not that great either,” Adrian said.
All 4 agreed, however, that the fiber supplement helped to significantly improve their digestion. They claimed that after a heavy day of eating, the lighter feeling certainly helped alleviate some of the “guilt” of overindulging. Holaina also liked that it’s convenient – “It’s drink and go,” she says. – Rappler.com
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