“Fiber helps balance blood sugar levels in the body,” says a New York City dietitian. amy shapiro, MS, RD, CDN. “Fiber helps with digestion, regularity, and elimination. It helps remove excess hormones from the body and can help lower cholesterol levels. That [also] helps control hunger levels, prevent cravings and maintain energy levels.”
Additionally, according to cristina byrneMPH, RD, LDN, a non-dietary dietitian based in Raleigh, NC, certain fermentable fibers, or prebioticsthey lend themselves to a healthy gut microbiome as they feed the prebiotics in your gut.
In that way, fiber is something of a miracle worker for the body. The problem is that, given the many unhealthy (and less healthy) options on the market, high-fiber diets aren’t exactly the norm. That’s because fiber is found in plant foods, and Shapiro says a naturally high-fiber diet is one that prioritizes whole foods over processed foods. So, since not everyone has a desire to eat high-fiber plant-based foods, there are fiber supplements to help compensate.
Read on to learn more about the different types of fiber supplements on the market.
Different types of fiber supplements
When you head to your local pharmacy and walk down the supplement aisle, you’ll come across a variety of different fiber supplements. But don’t be overwhelmed. Byrne says that most fiber supplements on the market are similar, just marketed to different groups. “Children’s fiber supplements may have added flavorings and a smaller serving size,” she explains. “Fiber supplements marketed for pregnant women are made with psyllium husk, an insoluble fiber that is particularly helpful in preventing constipation.”
Nature Made Wellness Ambassador patrick banana, MS, RDN, says that another key differentiation among fiber supplements is that some are geared toward meeting only dietary recommendations for the nutrient, while others have intended targets. “[Some fiber supplements] it can be used to promote good gut bacteria,” she says. “Other products contain different types of fiber to help manage specific symptoms related to gut health (constipation, diarrhea, etc.).”
Watch the video to learn more about the importance of gut health:
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In general, fiber supplement variation depends on the type of fiber used and the ingredients used in the product. Bannan says that fiber can be classified as either soluble or insoluble fiber, both of which cannot be digested or absorbed by the body. “Soluble fiber dissolves in water, forming a gel-like substance that passes through the digestive system,” he explains, noting that it has been shown to help lower cholesterol levels in the body, which can help reduce risk from heart disease. “Insoluble fiber does not dissolve in water and adds bulk to help the material move through the digestive system. This can help prevent constipation or difficulty passing stool.”
The best fiber supplements
The best fiber supplements, like so many things, are subjective. What is ideal for one person may be ineffective for another. It’s important to talk to your doctor or personal dietitian before starting a fiber supplement regimen. With that in mind, below are some of the best fiber supplements based on several common key factors, according to registered dietitians.
The best prebiotic fiber supplement for adults
The best fiber supplement for constipation
Organic Psyllium Herb Powder from India — $16.00
“If you’re really struggling with constipation, which is particularly common among older adults and during pregnancy, then an insoluble fiber supplement might be best,” says Byrne. “This one is made with psyllium husk, which contains soluble and insoluble fiber to help keep you regular.”
(FYI: While fiber supplements can help mitigate the effects of constipation, Bannan reminds us that many types of fiber interact differently in the gut. That said, he recommends talking to your doctor and/or dietitian to determine which is best for you if gas, bloating, and GI symptoms are most important).
The best fiber supplement for children
The adequate daily amount of fiber
Again, it is subjective, it varies for men and women, children and adults. “Based on the current dietary guidelines, people should aim to consume 14 grams of fiber per 1,000 calories,” says Bannan. All told, that means women should aim for about 25 grams of fiber per day, while men should aim for 38 grams, which you can find to be significantly more than one serving of the fiber supplements listed above .
“There’s no maximum for how much fiber you should take in supplement form, but it’s probably best to get no more than a quarter of your daily fiber from supplements to avoid unpleasant side effects like gas, bloating, and digestive upset,” Byrne says. .
A final word on fiber supplements
As beneficial as fiber supplements may seem, all the experts we talked to agree: It’s best to get most of your fiber from whole foods. “Supplements are not a substitute for nutritious foods, but rather a way to fill in the gaps in your diet that might be causing you problems,” says Byrne. “In fact, fiber supplements probably don’t have the same benefits as high-fiber plant foods, because the supplements lack all the other nutrients these foods provide. [So, while] fiber supplements may help prevent constipation, but they probably won’t lower cholesterol or the risk of chronic disease.”
Sticking with the idea of eating plenty of high-fiber, whole foods (such as fruits, vegetables, whole grains, legumes, seeds, and nuts), Shapiiro says it’s also important to focus on your hydration. “When you increase fiber, you should also increase fluids to help fiber work its way through your system,” he explains.
Watch the video for more tips from a dietitian on supplements:
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