If you don’t eat enough fruits and vegetables, your speed (or lack of them) indicates it. Filling your plate with food means filling your stomach with fiber – a type of carbohydrate needed for healthy digestion (and, yes, good bowel movements). Everyone knows that it can be difficult to get your vegetables, but fiber supplements can be beneficial. But there are different types that perform slightly different functions.
“Although most Americans do not eat enough dietary fiber, it is found in many foods. Fruits, vegetables, grains and vegetables are natural sources, ”explains Heather Mangieri, a sports and health nutritionist at RDN, Pittsburgh, Pennsylvania. In fact, studies show that 95% of American adults consume less than the 21-38 grams daily recommended by the Medical Institute. Adequate nutrition is not only important to keep you regular, but Samantha Cassette, MS, RD, explains that a fiber-rich diet is associated with a variety of microbiome, a “sign of a healthy gut”.
Types of fibers
There are two types of fiber andinsoluble fiber-which Insoluble in water and promotes the movement of material through the digestive system, increases the volume of feces and ensures the smooth functioning of the intestines, explains Mangieri-and sbecomes oluble–It dissolves in water and often forms a thick gel, which helps in slow digestion and absorption of nutrients. “The sticky soluble fiber along with food creates a feeling of fullness, which helps control food and support weight loss efforts,” Mangieri adds. According to him, soluble fiber is also known for its ability to lower cholesterol and maintain blood glucose levels.
How we chose the best fiber supplements
We consulted with Mangieri and Cassetty and saw research and customer reviews to narrow down the best fiber supplements.
Dietary supplements are products designed to supplement the diet. They are not drugs and are not intended to treat, diagnose, alleviate, prevent or cure disease. If you are pregnant or breastfeeding, be careful not to take dietary supplements. Also, be careful not to give the child supplements unless recommended by their health care provider.
Our best choices
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Overall a great fiber supplement
Psyllium Husk Powder
- For constipation and diarrhea
- Versatile powder form
- Users say it melts slowly
“Research has shown that Psyllium fiber supplements help lower cholesterol and helps control glucose better, “explains Cassetti. It is versatile and natural because it recommends it. In addition, it has over 2,000 testimonials and excellent reviews with a 4.5 star rating on Amazon.
Best Fiber Supplement Blend
Addition of raw organic fiber
- Contains insoluble and soluble fibers
- Users say it tastes better
This is a powder supplement Contains a mixture of naturally soluble and insoluble fibers In the form of flax seeds, chia seeds, quinoa and various legumes. There is no added sugar and a tablespoon recommended daily is easily mixed in a glass of water or for breakfast.
“I have been on tour for several years and have tried several products. Both over-the-counter fiber and prescription. I always come back to this product and have been using it for many years, ”writes an Amazon reviewer.
Best Psyllium Seed Husk Fiber Supplement
Metamucil Smooth Texture Tasteless
- More than 100 servings
If you’re looking for a supplement derived from the shell of psyllium seeds, Cassette says this bare bone formula is perfect. There is a drinking powder supplement More than 21,000 Amazon reviews and maintains a 4.7 star rating. Users say there is daily consumption Helps with constipation, diarrhea and regular bowel movements. Get a version without added sweeteners, because the sugar-free formula contains aspartame.
“Metamucil has really changed my life. I use 1 teaspoon of 10 ounces of water every morning and have been working regularly since I added it to my daily routine,” writes one analyst. the first product that worked. “
The best prebiotic fiber supplement
A mild prebiotic solar fiber supplement
- Helps with gas and swelling
- Some users report stomach discomfort
“If you buy a prebiotic fiber supplement, Sunfiber is a branded ingredient. Be gentle with your GI system“,” explains Kassetti. Sunfiber comes from guar fiber, also known as partially hydrolyzed guar gum (PHGG).
Best Fiber Supplement Gummies
Fruity Bites Daily Prebiotic Fiber Supplement Gummies
If you are not interested in dissolving the powder in a glass of water in the morning, we will not blame you. These are not just gummies Natural flavor without sugar, but made from fructooligosaccharides, plant-based soluble fiber and a prebiotic to improve bowel health.
“These are the best delicious rubber threads I’ve had and I’ve tried them several times,” writes one reviewer.
Best Methylcellulose Fiber Supplement
Citrucel Methylcellulose Fiber Caplets
These methylcellulose tablets are sometimes sold to relieve constipation There are no additional side effects of gas and cramps. Methylcellulose is a synthetic compound used in the culinary world as a thickener, but acts as a soluble fiber in your gut.
“I have had IBS for many years and Citrucel has been the only permanent cure for my symptoms,” writes one reviewer. “My gastroenterologist suggested it to me, and I never came back. I would recommend it to everyone I know, ”he added.
How to choose and use the best fiber supplements
Taking a fiber supplement may sound like a solution to your digestive problems, but if used incorrectly, it can damage your gut. That’s why Mangieri recommends making every effort to get the fiber you need through food in the first place.
“However, people suffering from constipation, diarrhea, irritable bowel syndrome, or other medical conditions that do not get enough fiber from food may need to eat more,” he adds. Here are some of his test tips:
Slow start: “It’s important to remember how much extra fiber you need,” he says, and adding extra is very important. “Rapid increases in dietary fiber can lead to side effects such as gas, swelling and constipation.”
Talk to your doctor: Mangieri recommends discussing your plan to start fiber supplementation with your doctor or a registered nutritionist who will recommend professional guidance.
Check the label: Look for a product from a reputable manufacturer. “The product package needs a list of fiber sources and the company needs to be able to answer your questions,” Mangieri said.
What’s in the fiber supplement?
The common ingredients you’ll see on the labels are naturally soluble fibers, such as psillium seed coat and inulin (which is also a prebiotic), as well as synthetic soluble fibers such as methylcellulose (a production version of cellulose). Flaxseed and wheat germ are insoluble fibers that can also appear on the list of ingredients.
Then the ability of the fiber to ferment (the rate of its breakdown in the intestine) is considered. Yeast fibers, Mangieri explains, act as prebiotics that feed the digestive system with “good bacteria,” which are needed to maintain a balanced microbiome. Most prebiotic fibers are soluble, according to Mangieri, but some are insoluble.
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