Insoluble fiber supplement benefit to reduce obesity and cardiovascular risk, side effects and review of list, does it help you eat less due to fullness?

A high fiber diet that includes diverse sources of fiber may help prevent several major risk factors for heart disease. Fiber does a heart good, and 25 grams per day is the "minimum" needed to reap significant benefits. In the U.S., it's been estimated that the average adult eats only about 15 grams of fiber a day. Insoluble fiber consumption is associated with reduced risk of obesity and diabetes.

Soluble and insoluble fiber
Dietary fiber is the term for parts of plants a body can't digest. Fiber is classified as soluble or insoluble. Both types of fiber are present in all plant foods. Soluble fiber undergoes metabolic processing via fermentation, yielding end-products that influence health. Insoluble dietary fiber attracts water and biochemically increases bulk, softens stool and maintains regularity.
   Foods high in soluble fiber include whole grains, oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin. Whole grains and cereals appear to have high concentrations of both soluble and insoluble fiber.

Insoluble fiber reduces appetite and lower blood sugar
Insoluble cereal fiber reduces appetite and short-term food intake and glycemic response to food consumed 75 min later by healthy men.
Rania Abou Samra and G Harvey Anderson. American Journal of Clinical Nutrition, Vol. 86, No. 4, 972-979, October 2007. From the Department of Nutritional Sciences, Faculty of Medicine, University of Toronto, Toronto, ON, Canada
The objective was to describe the effect of insoluble fiber on appetite, short-term food intake, and blood glucose before and after a meal 75 min later in healthy men. In a crossover design, high-fiber 33 g insoluble fiber) cereal with 33 grams of insoluble fiber, low-fiber cereal, white bread, and water control were administered to young men after an overnight fast. In the first experiment, subjective appetite and blood glucose were measured at 15-min intervals before and after an ad libitum meal at 75 min. In the second experiment, a preset pizza meal (850 kcal) was consumed at 75 min. Appetite and blood glucose were measured for 150 min at fasting and at 15-min intervals before and after the fixed meal. In experiment 1, ad libitum food intake was lower after the high fiber cereal and white bread than after the low fiber cereal and water. Appetite was lower after the high fiber cereal than after the white bread but not different from the low fiber cereal. The blood glucose area under the curve did not differ among the high fiber cereal, white bread, and low fiber cereal from 0 to 75 min, but the postmeal blood glucose increased after the white bread and low fiber cereal but not after the high fiber cereal. In experiment 2, the high insoluble fiber cereal, but not the low fiber cereal or white bread, increased fullness before and prevented an increase in the blood glucose after the preset meal.
Conclusion: A serving of 33 g insoluble fiber reduced appetite, lowered food intake, and reduced glycemic response to a meal consumed 75 min later.

Soluble and Insoluble Fiber and weight loss
Increasing total fiber intake reduces risk of weight and fat gains in women.
J Nutr. 2009 March. Tucker LA, Thomas KS. Brigham Young University College of Health and Human Performance, Provo, UT 84602, USA.
This study was conducted to determine whether changes in fiber intake (total, soluble, and insoluble fiber) influence risk of gaining weight and body fat over time. A prospective cohort design was used and 252 women completed baseline and follow-up assessments 20 months apart. Diet was measured using 7-d weighed food records. Across the 20 mo, almost 50% of the women gained weight and fat. For each 1 gram increase in total fiber consumed, weight decreased by 0.25 kg and fat decreased by 0.25 percentage point. Controlling for potential confounders did not affect the relationships, except changes in energy intake, which weakened the associations by 24-32%. Soluble and insoluble fibers were borderline predictors of changes in weight and fat. In conclusion, increasing dietary fiber significantly reduces the risk of gaining weight and fat in women, independent of several potential confounders, including physical activity, dietary fat intake, and others. Fiber's influence seems to occur primarily through reducing energy intake over time.

Can a psyllium fiber be used together with hoodia supplement for weight loss?
    Yes, psyllium is a safe supplement and can be taken together with other herbal products.

Carob fiber
Insoluble carob fiber rich in polyphenols lowers total and LDL cholesterol in hypercholesterolemic sujects.
Plant Foods Hum Nutr. 2010 Mar; Ruiz-Roso B, Quintela JC, de la Fuente E, Haya J, Pérez-Olleros L. Departamento de Nutrición y Bromatología I (Nutrición), Facultad de Farmacia, Universidad Complutense de Madrid, Madrid, Spain.
Recently, polyphenols have been found to affect blood lipids in animals in a similar manner as soluble dietary fibre. The aim was to assess whether an insoluble dietary fiber very rich in polyphenols has a beneficial effect on serum lipids in humans. In a double-blind randomized placebo-controlled clinical study with parallel arms, 88 volunteers with hypercholesterolemia were randomly assigned to consume daily either, fiber with insoluble 84% polyphenols 4 g twice a day (n = 43) or placebo (n = 45). Serum total, LDL and HDL cholesterol and triglycerides were assessed at baseline and after 4 weeks. The insoluble polyphenols consumption reduced the total cholesterol by 17.8, LDL cholesterol by 22.5, LDL: HDL cholesterol ratio by 26.2 and triglycerides by 16.3 at the end of the study compared with baseline. No significant differences were found during the study time in the placebo group for the lipid profile. The consumption of fiber very rich in insoluble polyphenols shows beneficial effects on human blood lipid profile and may be effective in prevention and treatment of hyperlipemia.