What You Need To Know About Fiber Supplements

Many studies confirm the relationship between high fiber diets and many diseases such as heart disease, diabetes and cancer, and that plenty of fiber in the daily diet can prevent or treat constipation, haemorrhoids, and diverticulosis.

Fiber supplement ingredients are derived from a wide variety of foods containing fiber, and can be purchased in capsule or tablet form, liquid form or powders that can be stirred or blended into a beverage or sprinkled on a meal. There are two types of fiber: insoluble and water-soluble, and most foods contain some of both.

Insoluble fiber:

The undigestible fiber of plants. Enzymes produced in the human intestinal tract cannot digest this type of fiber; however, insoluble fiber serves to help mobilize bulk and remove waste from the colon.

Metabolized by aerobic gut bacteria, which has many beneficial health effects, such as improving immune function, including overcoming anaerobic, pathogenic (illness or disease-causing) strains of bacteria. The colonies of beneficial bacteria or flora formed by ingesting insoluble fiber collectively act as a protective sub organ system within the colon or large intestine (O’Hara, 2006).

Include foods that contain cellulose, hemicellulose and lignin. 

Examples of foods containing insoluble fiber are barley, broccoli, brown rice, bulgur, cabbage, corn bran, carrots, celery, couscous, cucumbers, dark leafy vegetables, fruit, grapes, green beans, nuts, onions, raisins, root vegetable skins, seeds, tomatoes, wheat bran, whole grains and zucchini.

Water soluble fiber:

Attracts water into the intestine and forms a gel that slows down digestion and creates the feeling of being full.

Helps decrease LDL cholesterol levels by preventing too much absorption of dietary cholesterol.

Helps lower blood glucose.

Examples of foods containing water-soluble fiber are apples, beans, blueberries, carrots, celery, cucumbers, dried peas, flaxseeds, lentils, nuts, oat bran, oat cereal, oatmeal, oranges, pears, psyllium, and strawberries.

Dietary Guidelines for Americans are 25 grams for women under 50 and teenage girls, and 30-38 grams of dietary fiber for men under 50 and teenage boys. For good digestive health, the National Fiber Council recommends that children up to three years of age eat 19 grams of fiber per day, children aged four to eight, 25 grams, boys nine to thirteen, 31 grams, and girls nine to thirteen, 26 grams.

I have also reviewed a lot of other dietary supplements, if you are interested, you might check them out.

Leave a Comment