Getting enough fiber is crucial for optimal health, but more than 90% of Americans do not. Federal food directives recommend 25 to 34 to 34 grams of fiber per day for adults, depending on age and sex, but the average American adult only eats about 8 grams per day, “who is well below the recommended contribution, regardless of age or sex,” said Dr. Michelle Hughes, quality and safety chief for digestive health at Yale New Haven and Smilow Cancer and Smil Hospital.
Should people seek to fill this gap with fiber supplements? Here is what experts say you should know about the complement of this essential nutrient.
What is fiber anyway?
Fiber is a type of carbohydrates that your body cannot digest. It is found in plant foods and “instead of being broken down and absorbed like other carbohydrates, the fibers move into the digestive system, the addition of volumes to the stools, the food of beneficial intestinal bacteria and the slowdown in the absorption of sugar in the blood form”, explains Bree Phillips, a dietitian recorded at the University of California.
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Eating too little can slow down the colon, explains Dr. Omar Khokhar, gastroenterologist at Osf Healthcare, based in Illinois and Michigan. This can lead to diverticulosis and hemorrhoids. A low fiber diet can also contribute to constipation, weight gain, obesity, bloating and gas, and an increased risk of chronic diseases such as diabetes, heart disease and colorectal cancer.
Should you take a fiber supplement?
It is best to obtain fibers from your diet. “The entire sources of fiber are ideal because they provide additional nutrients,” explains Phillips. Whole foods also tend to contain a combination of soluble and insoluble fibers. Soluble fiber, like that found in fruits and vegetables, dissolves in water to form a gel, while insoluble fibers – which come from sources like grains – do not dissolve.
But experts agree that some people who find it difficult to meet their daily fiber needs thanks to food can benefit from supplementation. “This can help the gastrointestinal function, as well as with health benefits outside the gastrointestinal tract, such as a drop in cholesterol and a regulation of blood sugar,” says Khokhar. The psyllium ball, found in powdered products such as metamucil, and methylcellulose, found in Citrucel and its generic counterparts, generally have the most supporting data, he adds.
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It has been shown that certain fiber supplements, such as psyllium posse and beta-Gluans, support health by improving cholesterol, digestion and blood sugar, explains Phillips. But the source and the dose are the two important ones. “All fiber supplements, even if they contain the same type of fiber, are created equal,” warns Phillips. “Some may not contain the effective quantity indicated in research, and ingredients added such as sugars or artificial sweeteners may have an impact on tolerance and efficiency.”
For example, to take additional inulin – a type of soluble fiber found in plants – it has been shown to cause gastrointestinal distress in some people and have not systematically demonstrated protective effects “against colorectal cancer, explains Hughes. Consult a health care provider to choose the best supplement for you and to ensure that you do not interact with the drugs you take.
What to look for in a fiber supplement
From gums to powder, there are a dizzying range of fiber supplements – in part, because there is no “perfect” fiber supplement, explains Dr. Anne Mongiu, co -director of the colorectal cancer program of the Yale School of Medicine surgery. Considerations include taste, texture preferences and tolerance, she says.
If a doctor advises you to take a fiber supplement, he can probably recommend an exact type and brand. In general, here is how to choose the right fiber supplement, says Mongiu – and what to avoid.
- Evaluate the type of fiber: Fiber supplements are derived from plants – such as psyllium, inulin, guar gum, flax seeds or wheat dextrin – or a synthetic source, such as methylcellulose. Fibers based on plants or natural origin are generally soluble fibers, which serves as prebiotics and can support the health of intestinal and microbiome bacteria. However, these can cause bloating and gas in some, so methylcellulose supplements can be a better option for some people.
- Consider the content: Look for fiber supplements that have at least 3 to 5 grams of nutrients per portion. Some may have lower content and must therefore be taken several times a day, and others have higher content for a possibility once a day. If you plan to take a supplement once a day, it is probably preferable to select one with a higher amount of fibers to get the best effect.
- Scan the ingredients: Avoid supplements with additional sugars or other additives. There are many forms of fiber supplements, including powders, gourdins, crackers and cookies, and these sometimes contain unnecessary ingredients that can be harmful to your colon or overall health.
- Look for proof of quality control: The United States Food and Drug Administration does not regulate supplements as rigorously as medicines. However, third -party certifications can help classify these products. Look for the United States pharmacopoeia (USP) or NSF seals to ensure purity and quality.
Is it better to take a powder or a pill?
Many experts look towards the form of powder. “Fiber powders tend to be more versatile because they can be mixed in water, smoothies or food, which facilitates the consumption of more quantity at a time,” said Phillips. “They also often contain soluble fibers, which helps regulate digestion and support intestinal health.” Fiber pills can be more practical for some but can contain smaller quantities of dose nutrients, which means that several pills may be necessary to reach the same advantage as a ball of powder.
Powdered formulations also allow a flexible dosage, so you can control exactly how much you get and if you consume it in one or more doses, says Mongiu. Above all, “I tell my patients that the best fiber supplement is the one they are ready to take.”
