Getting enough fiber is crucial for optimum health More than 90% Not from Americans. Federal DIEET GUIDES Recommend 25-34 grams of fiber per day for adults, depending on age and gender – but the average American adult food Only about 8 grams per day“That is far under the recommended intake, regardless of age or gender,” says Dr. Michelle Hughes, medical chief of quality and safety for digestion in the health of Yale New Haven and Smilow Cancer Hospital.
Should people try to fill that gap with fiber supplements? This is what experts say that you need to know about supplementing this essential nutrient.
What is fiber anyway?
Fiber is a kind of carbohydrate that your body cannot digest. It is found in vegetable food, and “instead of being broken down and absorbed like other carbohydrates, fiber moves through the digestive system, add bulk to stools, feeding useful intestinal bacteria and delaying the absorption of sugar in the bloodstream,” says Bree Phillips, a registered diet, a registrant diet, a registrant diet, hoste th.
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Eating too little can delay the colon, says Dr. Omar Khokhar, gastroenterologist at OSF Healthcare, based in Illinois and Michigan. This can lead to diverticulosis and hemorrhoids. A low fiber diet can also contribute to constipation, weight gain, obesity, bloated and gas, and an increased risk of chronic diseases such as diabetes, heart conditions and colorectal cancer.
Do you have to take a fiber supplement?
It is best to get fiber from your diet. “Sources of fiber are ideal because they offer extra nutrients,” says Phillips. Whole Foods also contains the tendency to contain a combination of both soluble and insoluble fibers. Soluble fibers, such as the species found in fruits and vegetables, dissolves in water to form a gel, while insoluble fibers – which comes from sources such as grains – does not solve.
But experts agree that some people who have difficulty meet their daily fiber needs can benefit from supplementation through food. “This Can help with GI functionAnd also with health benefits outside the penalty service, such as reduced cholesterol and regulation of blood sugar levels, ”says Khokhar. Psyllium peel, found in powdered products such as metamucil and methyl cellulose, found in citrubel and its generic counterparts, generally have the most data they support, he.
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Some fiber supplements, such as psyllium peel and beta glucans, have been shown to support health by improving cholesterol, digestive and blood sugar levels, says Phillips. But the source and dose are both important. “Not all fiber supplements, even if they contain the same type of fibers, are made equal,” warns Phillips. “Some may not contain the effective amount shown in research, and added ingredients such as sugars or artificial sweeteners can influence tolerance and effectiveness.”
For example, taking additional inulin – a type of soluble fibers found in plants – has been for example shown In some people, cause gastrointestinal need and “do not consistently show protective effects” to colorectal cancer, says Hughes. Consult a healthcare provider to choose the best supplement for you and to ensure that it has no interaction with medicines you use.
What should you look for in a fiber supplement
From gummies to powders, there is a dizzying series of fiber supplements part, because there is no “perfect” fiber supplement, says Dr. Anne Mongiu, co-director of the Colorectal Cancer Program at the Surgery department of Yale School of Medicine. Considerations include taste, texture preferences and tolerance, she says.
If a doctor advises you to take a fiber supplement, they can probably recommend an exact type and brand. In general, here is how you can choose the right fiber supplement, says Mongiu – and what to avoid.
- Evaluate the type of fiber: Fiber supplements are derived from plants – such as psyllium, inulin, guargom, linseed or wheat extrinin – or from a synthetic source, such as methyl cellulose. Plant -based or naturally derived fibers is usually soluble fibers, which serves as a prebiotic and the health of intestinal bacteria and can support the microbiome. In some, however, these can cause a bloated feeling and gasiness, so supplements based on methyl cellulose can be a better option for some people.
- Consider the content: Search for fiber supplements with at least 3 to 5 grams of the nutrient per portion. Some can have a lower content and must therefore be taken several times a day, and others have a higher content for once a day dosage. As long as you plan to take a supplement once a day, it is probably best to select one with a higher amount of fiber to get the best effect.
- Scan the ingredients: Avoid supplements with extra sugars or other additives. There are many forms of fiber supplements, including powders, gummies, crackers and cookies, and these sometimes contain unnecessary ingredients that can be harmful to your colon or overall health.
- Search for proof of quality control: The American Food and Drug Administration does not control supplements as rigorous as medicines. However, third -party certifications can help classify these products. Search for United States Pharmacopeia (USP) or NSF seals to guarantee purity and quality.
Is it better to take a powder or a pill?
Many experts tend to the powder form. “Fiber powders are usually versatile because they can be mixed in water, smoothies or food, making it easier to consume a larger amount at the same time,” says Phillips. “They also often contain soluble fibers, which helps to regulate digestion and support intestinal health.” For some, fiber pills can be more convenient, but can contain smaller quantities of the nutrient per dose, which means that multiple pills can be needed to achieve the same advantage as a ball of powder.
Powder -shaped formulations also provide flexible dosage, so that you can determine exactly how much you get and whether you consume it in one or more doses, says Mongiu. Above all: “I tell my patients that the best fiber supplement is the one they want to take.”
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