Americans dont eat enough fiber.
Heres when to consider taking one to boost your intake of this digestive-friendly and heart-healthy nutrient.
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Many people are aware of the health benefits of fiber, yet Americans arent eating enough.
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On average, we get about half of the recommended daily fiber intake.
We talked to two registered dietitians who explained what fiber supplements are and when you should consider taking one.
Do You Need a Fiber Supplement?
There are two types of fiber,soluble and insoluble fibersand you need both.
Soluble fiber absorbs water and forms a gel in the digestive tract.
Insoluble fiber doesnt absorb water but draws water to the colon and adds bulk to the stool.
Before incorporating a fiber supplement into your routine, a good first step is eating more fiber-rich foods.
Second is talking to your medical provider or dietitian.
4 Sneaky Signs You May Need a Fiber Supplement
1.
You Experience Constipation
Having trouble passing stools without straining?
You Have Watery Stools
On the other hand, your BMs may swing toward the diarrhea side.
Fiber such as psyllium can also help solidify loose, watery stools by absorbing water and increasing stool bulk.
When you eat, bile helps your body digest fat from food.
If fiber is present, it binds with the cholesterol in bile.
The result?Lower cholesterol levels.
Some of these fibers are found naturally in foods such as oatmeal, beans and nuts.
And dont forget to stay hydratedplenty of fluids every day will help things move along smoothly, she adds.
One example is if you have diabetes.
How Do You Know If the Fiber Supplement Is Working?
(Use two weekdays and one weekend day to get an accurate snapshot, she says.)
You may notice that your BM habits change, with less constipation or diarrhea.
The Bottom Line
When it comes to fiber,foodreally is your best bet.
Fiber-rich foods pack in a variety of nutrients that supplements just dont match.
When you consume more fiber, you’ll likely notice changes in your bathroom habits.
Alternatively, your BMs may become less frequent and more formed if you’ve had watery stools.
EatingWell.com, July 2024
U.S. Department of Agriculture.
Economic Research Service.Over time, racial and ethnic gaps in dietary fiber consumption per 1,000 calories have widened.
National Institute of Diabetes and Digestive and Kidney Diseases.Constipation.
results from a systematic review and meta-analysis of randomized controlled trials.Diabetes Care.
2021;26(22):6802. doi:10.3390/molecules26226802
