The 9 best fiber supplements, according to a nutritionist

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There are many types of gastrointestinal disorders. One of the main forms of the disorder is constipation. In fact, it is one of the most frequent gastrointestinal complaints, UU., with at least 2.5 million doctor visits for constipation in the U.S. laxative annually. One of the reasons for the high rates of gastrointestinal disorders in this country is that the average American consumes only about 50% of the recommended daily dose of fiber. The recommended daily dose is about 25 grams for women and 38 grams for men.

Fruits, vegetables, whole grains, beans, nuts, and seeds are all rich in fiber, and while it’s best to meet your needs with food, supplements can be a helpful way to increase your intake. 

There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water to form a gel-like consistency that can lower cholesterol. balance hormone levels and improve glucose levels. Insoluble fibers do not dissolve in water and this helps with constipation by increasing stool volume and increasing intestinal passage time. Fiber supplements contain one or both of these fibers to improve digestion, and many of them include additional ingredients.

Here are the best fiber supplements:

Final Verdict

If you are looking for a comprehensive fiber supplement to help regulate your digestive system, Garden of Life Dr. organic Fiber. Articulated (view on Amazon) is your best option. For those with stomach sensitivity, such as IBS, opt for Anthony’s organic banana peel .view on Amazon), which will gently relieve symptoms without irritating the stomach.

What to look for in a fiber supplement

Fiber type:

Insoluble and soluble fibers are important and have their own unique properties and benefits for the body. Check with your health care provider to determine which type of fiber works best for your needs. 

Dose:

Fiber dosage varies by food, and it’s important to consult with your healthcare provider about the right product and dosage for your individual needs. Follow the dosing instructions recommended by your healthcare provider or the product they recommend. In general, it is best to start with a low dose and gradually increase the fiber by adding extra fluids.

Composition:

In general, it is best to keep the list of ingredients as small as possible. This limits your exposure to potentially harmful or irritating ingredients, such as artificial colors or preservatives. Some foods do not cause allergies, while others may not. In addition, some foods may contain additional ingredients, such as herbs or probiotics.

Artificial sweeteners they are usually not found in most dietary supplements with fiber; however, they are found in some sticky fibrous foods. Artificial sweeteners include aspartame, saccharin, sucralose, and acesulfame-K. Research on these ingredients suggests that they may have a negative effect on the gut microbiome. Look for sugar alcohols such as ” erythritol, sorbitol, xylitol, and mannitol.” These ingredients are widely used as sweeteners and can cause gastrointestinal disorders in the form of bloating, cramps, flatulence and abdominal pain.

Frequently asked questions

  • When it comes to supplements in general, nothing beats eating food in its basic, natural state. Our bodies were created to extract, digest and absorb nutrients from whole foods. If fruits and vegetables do not occupy a very high place on your list of favorite foods, it is possible to increase your fiber intake first food. before switching to a dietary supplement. How is that possible? Well, the seeds are particularly rich in fiber, and a small part of them can do exactly what is needed.

    Chia seeds they are definitely the best option if you want to improve your overall health and wellness without supplements. These small but powerful seeds, which contain 16 percent of the recommended daily intake of fiber in one tablespoon, are also packed with nutrients. When mixed with water, chia seeds swell about ten times and form a lubricating gel to help move feces through the intestines. You can think of two tablespoons of chia as much as two bottled “supplement” tablets or capsules. 

    Another seed that works wonders in the Fiber Department is flax. Scoop of flax the seed contains about three grams of fiber. Sprinkle these nutty seeds and flavor on top with yogurt or oatmeal, or use them as “empanadas” for chicken offerings.

  • The Institute of Medicine (IOM) classifies fiber as either dietary fiber or functional fiber. Functional fibers can be non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or can be manufactured or synthesized.

    Supplements in more traditional forms, such as powders, capsules, or tablets, usually consist of functional fibers. Natural fibers like inulin. gums and pectin, are extracted from various plants, seeds and fruits and are used to create supplements. When shopping, look for products that indicate where the fiber comes from. For example, NOW Foods Fiber – 3 powder uses golden flax seeds (whole foods) and organic blue agave inulin. 

  • Fiber supplements in certain circumstances can aggravate problems such as gas formation, bloating, or constipation. First, it’s important to slowly increase your fiber intake to allow your gastrointestinal system to adapt. Second, when increasing fiber, it is also important to increase the amount of water you consume during the day. If you have diabetes that is managed with insulin, it is very important that you talk to your doctor or dietitian about how much fiber you should add to your diet; this can affect your insulin dose. Fiber supplements can also interact with medications, so it’s important to consult your doctor or pharmacist before starting a fiber regimen.

What The Experts Say

“Fiber is an important nutritional concept to think about on a daily basis, as is protein and sugar intake. Prioritize fiber-rich food options, such as fruits, vegetables, and whole grains, and then consider whether a fiber supplement may be needed.” – Alyssa Reece, MS, RD, CDN

Why Trust Medication information?

As a registered dietitian, Sydney Green take supplement recommendations seriously. Each product has been researched and tested by her according to clinical studies, product reviews and third-party testing websites. These are products that I would not only feel comfortable recommending to my customers, but also accept if necessary. 

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