Despite the fact that fiber from a regular diet is essential for a healthy digestive system, most people do not consume enough of it. It is possible to have constipation and other bowel issues if you do not consume sufficient fiber. In some cases, not getting enough fiber may also lead to weight gain since it makes you feel fuller for longer. Fiber supplements can easily be added to your diet if you are not getting enough fiber from food.
The taste and texture of some fiber supplements turn many people off despite their many health benefits. In addition, it can be challenging to understand which fiber supplement is right for you because there is a variety of them available.
We want to make sure you receive the maximum benefit from a fiber supplement. You can use this guide to better understand what to look for in a fiber supplement and what issues to consider when choosing a good one.
Soluble Vs. Insoluble Fiber
Soluble and insoluble fiber make up dietary fiber, and both are essential for a healthy body.
Natural sources of soluble fiber include oatmeal, flaxseed, peas, carrots, apples, and oranges. Water-absorbing fibers prevent digestion by slowing down food digestion. Sugar levels can be regulated by this.
The fiber helps to solidify watery stools without causing constipation, so it’s a good choice if you suffer from diarrhea or irritable bowel syndrome (IBS). In addition, research has suggested that regular consumption of soluble fiber may decrease low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol.
Leafy greens, seeds, nuts and wheat bran are all examples of insoluble fiber you can obtain from your diet. It increases the amount of time it takes for food to move through your intestines since this type of fiber does not absorb water. A good pH balance in your gut is also key to good health, which is why it has been shown to be helpful.
Fiber like this is what you need if you are constipated frequently. In addition to bulking up your stool, it provides a jumpstart to a sluggish digestive system.
Ingredients in fiber supplements
Various fiber supplements come from a variety of sources, each with its own advantages and disadvantages. Some of the most common sources of fiber found in supplements, along with the supplements’ additives, are listed below.
Fiber is both soluble and insoluble in psyllium, which is derived from seed husks. You then reap some benefits from both, including health benefits like regularity and long-lasting feeling full. In addition to helping those who suffer from IBS and Crohn’s disease, this type of fiber can also cause bloating and gas.
Plant cellulose is used to produce this type of fiber. A powder which only dissolves in cold drinks, usually in powdered form. It tends to cause less gas and bloating than psyllium, according to some people.
The fiber in this product contains prebiotics, which is something that’s rare. You have healthy gut bacteria in your intestines that support a healthy immune system. In addition, some people find this type of fiber uncomfortable because it causes gas.
Inulin is also present in the formula of Okinawa Flat Belly Tonic, a popular weight loss supplement, in the amount of 100mg. Despite the moderate dose of fibre, it contributes to a healthier digestive system by encouraging probiotics to thrive in your intestines.
The Okinawa Flat Belly Tonic formula takes its inspiration from the traditional eating habits of the Japanese island of Okinawa where people live exceptionally long and healthy. You might read some Okinawa Flat Belly Tonic reviews if you are interested in the supplement.
Powdered soluble fibers of this type are usually sold. This substance dissolves in hot or cold beverages unlike methylcellulose. The fiber made from wheat is often considered gluten-free even though it is made from wheat. Before you buy any wheat dextrin fiber supplement if you are hypersensitive to gluten or allergic to it, ensure that it is gluten-free.
Some fiber supplements, especially powders, have extra ingredients, such as sugar, that enhance the taste of the product.
It is commonly found that fiber supplements contain more than 10 grams of sugar per dose, while sugar is the most common additive in nutrition supplements. Adding too much sugar to your diet can also cause health problems, like diabetes. Fiber doesn’t negate this, but too much sugar can lead to health issues. When selecting a supplement, check the label to see how much sugar is present and choose the one that has the fewest calories and sugar while still tasting good.
To improve the taste of the fiber supplement, artificial sweeteners or flavors can also be added. Some people are concerned that the state of their health may be affected by too many artificial ingredients, despite FDA announcements stating that they are safe to consume. Those who are worried about this should look for a fiber supplement without these additives.
Fiber Supplements Types
In most cases, fiber supplements are available as capsules or powders. Reading customer reviews online will give you an idea of the taste and texture of powders or the size and taste of capsules.
Taking a multivitamin capsule is the same as taking a regular multivitamin. You will have to take several capsules at a time as fiber is bulky, so you may have to take more than one at a time. If you have trouble taking pills, this could cause trouble.
In order to dissolve fiber powder, it must be dissolved in a liquid. There are many types of fiber supplements on the market. Fiber supplements that blend well and don’t have funny aftertastes can be hard to find. Nonetheless, some powders are gritty or retain their particles after some time, which makes them less drinkable.
Prices for fiber supplements
It ranges from $10 to $30 per container to buy fiber supplements. The reason a more expensive product may not necessarily be better is that many of their ingredients are similar. A more important consideration is checking the ingredients list and making sure it contains the ingredients you want in sufficient amounts and that none of the ingredients you don’t want are present.
You can usually expect to use a single container of fiber supplement for at least a month and some may last for six months or longer. Calculate the cost per serving by dividing the container’s cost by the number of servings it contains. This will help you choose the product that provides the best value. Regardless of how many capsules are in the bottle, the number of servings is not necessarily the number of capsules in the bottle.
Tips for consuming fiber supplements
Food sources are the best way to obtain fiber. Fiber supplements are not intended to replace a healthy diet. It is still important to consume leafy greens and fruits, along with whole grains, in order to get enough fiber.
You should discuss fiber supplements with your doctor before taking them. To ensure you don’t have a more serious health condition, you should consult with your doctor before taking a fiber supplement if you have severe gastrointestinal problems. As a result, fiber supplements can diminish your ability to absorb certain medications, so always check with your doctor before starting any supplements.
It takes time for your body to adjust to a supplement. If you take fiber supplements, you may experience gas and bloating at first, but this should dissipate after a few weeks.
Frequently Asked Questions About Fiber Supplements
What is the recommended daily fiber intake for me?
According to the U.S. Department of Agriculture, women should consume about 25 grams of fiber per day and men should consume about 30 grams. Diet accounts for about half of these nutrients for many people.
How often can I take fiber supplements?
Fiber supplements do not appear to be harmful when taken daily. The supplement may cause temporary discomfort, but if it persists beyond two weeks, you should stop taking it and visit a physician.
Fiber supplements are new to me. How do I get started?
Try to start slowly so you can avoid unpleasant side effects like gas and bloating. It may be better to start with a half serving at first and then build up to a full serving over time. Keeping yourself hydrated is important as well.