But you need to be careful when you take fiber supplements in order to lose fat. In August 1991, FDA restricted the consumption of methylcellulose, and also 110 other ingredients, in over-the-counter diet aids because it hasn’t been proved that these ingredients are safe and can help achieve positive results.
Also it has been revealed that if you take 35 grams of fiber per day it will decrease the risk of chronic diseases such as heart diseases and others. The consumption of fiber supplement can create a shortfall but you shouldn’t stop eating fiber-rich foods. Different foods have different types of fiber while some fiber supplements include only one type such as methylcellulose or psyllium.
 Where can you get fiber from?
1) Read food labels. They will show you the amount of dietary fiber in each portion and also the Percent Daily Value (DV) build on the principle of a 2,000-calorie diet. For example if a half cup serving of this food contains 10 grams of dietary fiber than it means that one portion has 40 percent of the recommended DV. Also food labels help you determine that your food has a “good source” of fiber which equals to 10 percent of the DV or 2.5 grams of fiber for each portion. You can find out whether it is "high in," "rich in" or "excellent source of" fiber if the product provides 20 percent of the DV and includes 5 grams per serving.
2) The U.S. Department of Agriculture's food pyramid can serve you as a guide. You can try to eat foods advised by the pyramid which include 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods. You will be able to get 25-30 grams of fiber a day.
3) You should start your day by taking a whole-grain cereal which includes at least 5 grams of fiber per serving. You may also compliment it with the other good sources of fiber such as wheat germ, raisins, bananas or berries.
4) Try to eat raw vegetables when it is possible. Cooking decreases the fiber content and it can be broken down into the carbohydrate components. You can cook vegetables in the microwave oven or steam them. At the end they should be tender but still firm to the bite.
5) Don’t peel off the skin from fruits and vegetables. You will receive enough fiber if you eat the skin and membranes. But it is necessary to rinse fruits and vegetables in warm water before you eat them in order to wash away the bacteria. It should be mentioned that whole fruits and vegetables contain more fiber than juice in which the skins and membranes are taken away.
6) You should add to your diet more foods that include unprocessed grains. Here belong such whole wheat foods as bulgur, couscous or kasha and whole-grain breads, cereals and pasta.
7) Complement your soups, stews and salads with beans. A couple of times per week you may eat meat dishes instead of legume-based dishes (for example lentil soup, bean burritos, or rice and beans).
8) Eat snacks containing fresh and dried fruits.
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