Sometimes, a fiber supplement deserves a place in your wellness routine.
Fiber supplements include inulin, psyllium (like Metamucil) and methylcellulose (like Citrucel).
Lets explore what may happen when you start taking them.
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Fiber is like a volume knob that turns up the feeling of fullness as we eat, says Rifkin.
It helps slow the digestion process, which helps you feel satiated, she adds.
The satiating effects of fiber may also make it easier to stick with a reduced-calorie diet.
One study noted that simply increasing your fiber servings could aid in weight loss.
You Could Experience Digestive Benefits
No matter your digestive woes, fiber can likely help.
In addition, some fiber supplements can act likeprebiotics, or food for the good bacteria in your gut.
The bacteria ferments those fibers, creating short-chain fatty acids and bringing water into the intestines to soften stools.
That thick gel also slows digestion, preventing spikes in blood sugar.
Soluble fiber may be good for your blood pressure, too.
Types of Fiber Supplements
With so many options available, shopping for the rightfiber supplementcan be overwhelming.
For starters, not all fiber offers the same health benefits.
Insoluble fibers are most helpful for constipation and include wheat bran, resistant starch and cellulose (Citrucel).
Soluble Fiber
These fiber particles dissolve in water to form a gel.
Soluble fiber can help lower cholesterol, improve blood sugar and slow down digestion.
Examples include beta-glucan, guar gum, pectins, psyllium (Metamucil) and wheat dextrin (Benefiber).
Fermentable Fiber
Most fibers will favorably improve the health of your gut microbiome.
This can create gas, so certain fermentable fibers may cause uncomfortable cramping and bloating.
How Much Fiber Supplements Should You Take?
Fiber needs vary based on your age, dietary pattern and medical conditions.
The standard recommended dose for most fiber supplements provides between 10 and 18 grams of fiber.
Drink lots of fluids when taking a fiber supplement to reduce the likelihood of side effects.
Most fiber supplements recommend consuming at least 8 ounces of water with the supplement.
But we also know that eating a nutrient-dense, high-fiber diet isnt going to happen every day.
Simpson advises aiming for 21 to 38 grams of fiber daily.
On days when youve eaten a lot of high-fiber foods, you might also skip the supplement.
Remember to stay hydrated and watch for side effects, like bloating.
If you experience side effects, consider reducing the amount of fiber supplement youre taking, she says.
The best time of day differs for each individual.
For those who tend to forget, the best time to take a fiber supplement is whenever you remember!
If you are taking it for constipation, having it at night might kick-start a morning bowel movement.
Anyone with a history of an intestinal blockage or Crohns disease should avoid taking fiber supplements.
In addition, fiber supplements may interfere with certain medications for treating diabetes, depression, seizures and cholesterol.
Most health care providers suggest taking fiber supplements at least two hours apart from other medications.
Funct Foods.2023;111,. doi: 10.1016/j.jff.2023.105878.
2023;22(1):51. doi:10.1186/s12937-023-00879-0
