The Benefits of Fiber Supplements

You know your body needs fiber, but do you understand why? Are you consuming enough fiber? What can you include in your diet to ensure you're meeting your needs? Some facts might surprise you!

Fiber is a plant-based nutrient that resists digestive enzymes, meaning it is not absorbed by the body. Instead, it helps food move efficiently throughout the body and plays a crucial role in regular bowel movements.

Types of Fiber

There are two types of fiber: soluble and insoluble.

Soluble fiber absorbs water from food, slowing down digestion. This slower digestion can help maintain healthy blood sugar and cholesterol levels within normal ranges.

Foods rich in soluble fiber include beans, Brussels sprouts, pears, avocado, nuts, psyllium, oatmeal, flax seed, barley, dried peas, oranges, apples, carrots, cucumbers, celery, and more.

Insoluble fiber speeds up the passage of waste and food through the digestive system. It does not absorb water or dissolve. Insoluble fiber includes cellulose, lignins, and hemicelluloses.

Some foods high in insoluble fiber are whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins, cabbage, lettuce, bell peppers, the outer husk of corn kernels, and peas.

Many foods contain both types of fiber. For maximum health benefits, include a wide variety of high-fiber foods in your diet.

Top Fiber FAQs

What are the benefits of a high-fiber diet?

• Supports weight loss and healthy weight management
• Helps maintain healthy blood sugar levels within the normal range
• Normalizes bowel movements and supports bowel health
• Supports healthy cholesterol levels within the normal range
• Promotes heart health

How much fiber do I need?

An easy guideline is to aim for 14 grams of fiber for every 1,000 calories in your diet. The national fiber recommendations are 30 to 38 grams a day for men, 25 grams a day for women between 18 and 50 years old, and 21 grams a day for women 51+.

What are the best fiber supplements?

Most fiber supplements deliver soluble fiber, usually in powder or pill form. Here are some of the most common types:

Psyllium husk is the most common fiber source in supplements. Psyllium is derived from a shrub-like herb called Plantago ovata. Psyllium benefits include supporting healthy cholesterol levels already within the normal range. However, the powder can thicken quickly, which makes it challenging to mix into beverages.

Inulin is extracted from chicory root and other foods. It is tasteless and colorless, making it easy to add to foods. Inulin has prebiotic properties that can stimulate beneficial gut bacteria. However, inulin may not significantly aid regularity or digestive issues.

Wheat dextrin is a by-product of wheat processing. It is commonly used for cooking and dissolving in water. Wheat dextrin contains trace amounts of gluten, making it unsuitable for those with celiac disease or gluten intolerance.

Methylcellulose is a non-fermentable fiber that is unlikely to cause digestive distress. It forms a gel in the digestive tract to help bulk up stool, similar to psyllium.

Gum acacia, derived from the acacia tree, is excellent for lower gastrointestinal comfort. Acacia fiber supplements are increasingly popular.

Whether you choose powder or pill is a matter of personal preference. Consult your healthcare provider to determine the best form of fiber for you. Start with a small amount of fiber and increase gradually while drinking plenty of water throughout the day. Some fiber supplements can cause gastrointestinal side effects like bloating, gas, and nausea, so it's important to increase your fiber intake slowly.

Can fiber supplements interfere with other supplements or medications?

Yes, fiber supplements can reduce the absorption of certain nutrients and medications, such as aspirin and some diabetes and cholesterol medications. Soluble fiber forms a gel when mixed with fluids in the stomach, slowing the rapid uptake of carbohydrates and the absorption of dietary fats (and consequently, fat-soluble vitamins A, D, E, and K, and essential omega-3 fatty acids). Excessive fiber can also bind to iron, zinc, calcium, and magnesium, reducing their absorption when consumed simultaneously with meals. However, adults who consume the recommended amounts of fiber—25 grams a day for women and 30 to 38 grams a day for men—are unlikely to experience problems with nutrient absorption.

To avoid this, take fiber supplements and any other supplements or medications at least two to three hours apart.

Tips for starting with fiber supplements

Wondering when to take a fiber supplement? These guidelines can help you avoid side effects and prevent interference with drug and nutrient absorption:

1. Consult your healthcare provider before starting a fiber supplement.
2. Gradually increase your fiber intake.
3. Avoid consuming excess fiber.
4. Drink plenty of fluids—about 64 ounces daily—to prevent discomfort.
5. Distribute your fiber intake throughout the day.
6. Take fiber supplements separately from medications; consume medications at least one hour before or two hours after fiber supplements.

A special thanks to Sarah Wells, Registered Dietitian Nutritionist at BubbForest Health Products.

Sources

• Webmd.com
• Mayoclinic.org