[vc_row][vc_column][vc_column_text]Your grandmother is right:
Fiber is good for you. Yet despite the admonitions of our prune-wielding ancestors, it is estimated that less than 5 percent of the population of the United States actually
consumes enough fiber for optimal health.
For the fiber-hesitant amongst us, the same study suggests that people who don’t consume enough fiber miss the mark by a longshot: Most Americans ingest as much as 70 percent less fiber than the recommended daily intake. That’s a significant shortfall. Manufacturers have sought to fill the fiber intake gap by creating a range of
fiber supplements, such as fiber bars, powders, gummies and pills.
First of all, why all the fuss about fiber?
Dietary fiber is defined as the parts of food that can’t be digested by our digestive system. Fiber is the part of food that isn’t carbohydrates, fats, proteins, minerals or vitamins. Call it the leftovers, it’s also sometimes referred to as roughage or bulk.
Research points to a wide variety of negative health outcomes that have been linked to low fiber diets. Generally speaking, a low-fiber diet can cause low-level inflammation not only in the gut, but throughout the body. Fiber is key to not only keeping you regular, but regulating blood sugar, decreasing cholesterol, managing
diabetes and optimal digestive health.
The recommended daily intake of fiber from food is 25 to 30 grams. As noted earlier, not many people are nailing this number. Most Americans consume more like is
15 grams of fiber a day.
What are the benefits of fiber supplements?
Fiber supplements can help narrow the gap between typical American diet and the recommended daily fiber target. Enough dietary fiber, whether consumed by way of food or supplements, can lower cholesterol and improve glycemic control via the small intestine.
In the large intestine, fiber acts as a laxative because of its effect on water on stool. This is crucial, because in the extreme, constipation can lead to an issue called fecal impaction, a severe bowel condition in which a hard, dry mass of stool becomes lodged in the colon or rectum, unable to be passed.
Because of the feelings of fullness it creates, fiber is also thought to aid in weight loss or weight management. One study published in 2017 found that fiber supplements
helped obese people to lose about five pounds, on average. For all these reasons, fiber supplements can be critically important to our digestive health, heart health, and overall health.
Is there a preferred form of fiber supplement?
The bulk (no pun intended) of supplements falls under soluble and insoluble types of fiber. Soluble fibers, the kind present in
oat bran,
barley, nuts, seeds, beans, lentils and peas, as well as some fruits and vegetables, absorb water. This creates a gel-like paste, which softens the stools and improves its consistency. Insoluble fibers, found in wheat bran, vegetables, and whole grains, add bulk to stools and may help them pass more quickly and easily through the digestive system.
Some studies suggest that non-fermentable soluble fibers, such as
psyllium, are the most effective choice for constipation. A
2020 review found psyllium to be 3.4 times more effective than insoluble wheat bran for constipation.
What are some good fiber supplement options?
As a caveat regarding fiber supplements, whole foods are generally better. Fiber supplements just don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do. That being said, here are some preferred supplements to help you load up on roughage.
Prunes
Easy and for many, myself included, delicious,
prunes are a great way to eat a more fiber-full food-based diet. Prunes are an excellent source of both insoluble (keeps your regular) and soluble (moderate digestion and absorb nutrients) fiber.
Chia seeds
These nutritious seeds are impressively chock full of fiber. One ounce of
chia seeds has almost 10 grams of dietary fiber, which translates into a whopping 35 percent fiber ratio by weight.
Chia’s soluble fiber absorbs water, becomes gel-like, and then expands in your stomach to slow down digestion and help you feel full after a meal.
Psyllium husk
Psyllium, which is also called ispaghula, is made from the husks of the Plantago ovata herb’s seeds.
Psyllium contains 70 percent soluble fiber, which means it can help increase feelings of fullness and slow digestion. It also contains 30 percent insoluble fiber, which helps it pass through the large intestine relatively intact, providing bulk and helping to regulate bowel movements.
Benefiber
Wheat dextrin, commonly sold under the brand name
Benefiber, is a byproduct of milling wheat. It’s gluten-free, tasteless and can dissolve in both hot and cold liquids or added to food when cooking. As a soluble form of fiber, it also helps regulate your digestion and stabilize blood sugar.
Vitafusion Fiber Well Fit Gummies
Fiber gummies are a good option for people who have difficulty swallowing powders or pills.
One serving of
Fiber Well Fit Gummies, which is two gummies, provides an impressive 5 grams of fiber.
Who should take fiber supplements?
Anyone not meeting the daily recommended fiber intake. This could happen for any number of reasons, including people whose appetites are too low to maintain regular eating habits. Also, the following are some medicines to be aware of that can impair gastric regularity:
- opiate analgesics
- anticholinergic agents
- calcium channel blockers
- antacids
- iron preparations
Who should not take fiber supplements?
Fiber supplements are generally regarded as harmless, but they can affect the absorption of certain medications. If you are on medications, you should check with your doctor or pharmacist before starting a fiber supplement. Additionally, if fiber supplements are not taken with enough water or fluids, they may increase constipation rather than help relieve it.
Fiber supplement safety
Whether you increase your fiber intake using a supplement or by eating more
high fiber foods, be sure to increase your fluid intake as you increase your fiber. Fluid is critical for helping push fiber through the digestive tract.
Bottom line
Fiber supplements can be good for you in a limited capacity, but they should serve as a permanent replacement for actual, food-based fiber.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="157362" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1642198501259{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/dr-mercola-organic-whole-husk-psyllium"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="157360" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1642198528644{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/health-plus-every-day-fiber"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="157361" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1642198589442{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/benefiber-fiber-drink-mix-on-the-go"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
