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One of the most common health problems is Irritable Bowel Syndrome, which affects nearly 20 million people in America alone. With so many different treatments on the market today, it’s easy to get confused about which will work best for you. That’s why there are fiber supplements for IBS and other forms of irritable bowel syndrome that can help your symptoms more quickly than just medications or herbal remedies.
Do you get enough high-fiber foods in your diet? If not, you may want to try taking a fiber supplement regularly. When it comes to constipation, many individuals resort to fiber pills. There’s also the possibility of weight reduction if you use fiber supplements. Is it true that fiber aids in the loss of abdominal fat? Yes, fiber, particularly soluble fiber, may aid in the reduction of belly fat.
So, how much fiber should you consume every day? According to the Academy of Nutrition and Dietetics, the recommended daily fiber intake is 14 grams per 1,000 calories or 25 grams for women and 38 grams for men. In the United States, the average daily dietary fiber consumption is 17 grams, with just 5% of the population achieving this need. That implies 95% of Americans are deficient in fiber.
Of course, the best method to acquire fiber is to eat a nutritious diet that includes plenty of vegetables, fruits, beans, and nuts. Many individuals, however, fail to fulfill their daily fiber targets. Therefore, a natural fiber supplement might be a beneficial addition to your daily regimen at this point. As the Mayo Clinic correctly observes:
Because supplements lack the vitamins, minerals, and other elements that fiber-rich meals provide, it’s ideal to receive fiber through food. Fiber supplements, on the other hand, may help you meet your daily fiber requirements.
Which fiber supplement is the best? Of course, that response varies depending on who you ask. Still, specific solutions are superior to others, and a natural fiber supplement devoid of hazardous substances is unquestionably the best option.
Fiber supplements are available in a variety of forms and sizes. You may take either an insoluble or a soluble fiber supplement. What’s the difference between the two? Insoluble fiber adds weight to the stool while also assisting in the pH equilibrium of the intestine. This kind of fiber helps prevent constipation by promoting regular bowel movements. Insoluble fiber is a kind of fiber that does not dissolve in water and does not ferment in the colon. On the other hand, soluble fiber dissolves in water and creates a gel-like substance that may aid in the reduction of cholesterol and glucose levels in the blood.
You may be curious about some popular or traditional fiber supplements. Is Benefiber or Metamucil, for example, a better option? Psyllium husk (a natural fiber source) is included in the Metamucil fiber supplement. However, it also has problematic substances such as artificial orange taste, yellow 6, and aspartame. Yellow 6 is a food color that includes benzidine, a human and animal carcinogen allowed in food dyes in low, supposedly harmless amounts. Wheat dextrin, a natural soluble fiber, is the significant component in Benefiber. Benefiber orange also contains citric acid, natural orange flavor, potassium citrate, aspartame, acacia gum, acesulfame potassium, maltodextrin, lactose (milk), triglycerides, sucrose acetate isobutyrate (adds a trace amount of sugar), modified cornstarch, Yellow 6 and Red 40, in addition to wheat dextrin.
Is there a gluten-free fiber supplement like Benefiber or Metamucil?
Based on the FDA standard of less than 20ppm, all Benefiber powder products have less than 20ppm of gluten and are deemed gluten-free. On the other hand, people with gluten sensitivity should avoid all gluten-containing goods, including Benefiber, unless their doctor specifies otherwise.
Gluten-free Metamucil Powders and Capsules are available (less than 20 ppm). On the other hand, Meta Fiber Thins contain gluten (Apple Crisp 0.7 grams per serving; Cinnamon Spice 0.5 grams per serving) due to the use of wheat flour.
A fiber powder supplement, which is taken with a liquid such as water, is one option. In addition, oatmeal, yogurt, applesauce, and baked muffins may all benefit from this powdered variant. Fiber supplement pills or chewable tablets are other viable solutions, particularly if you need to take them on the move or while traveling.
“Functional fiber” is often seen in fiber supplements. Functional fiber may be acquired naturally or synthesized in a laboratory. Lignin (a chemical found in plant cells), cellulose (a sugar found in plant cells), pectin (a sugar found in fruits and berries), and psyllium husk (the only supplementary fiber demonstrated to help decrease LDL “bad” cholesterol) are among the natural fiber sources employed. Polydextrose, polyols (also known as sugar alcohols), and maltodextrins are examples of produced fibers.
The following are some of the advantages of a high-fiber diet:
- Constipation and diarrhea are less likely when you have regular bowel motions.
- Hemorrhoids, tiny pouches in the colon (diverticular disease), and colorectal cancer are all reduced.
- Soluble fiber, in particular, helps to lower cholesterol levels.
- Blood pressure and inflammation may be lowered.
- Sugar absorption is slowed, which helps to manage blood sugar levels. Insoluble fiber may also help to lower the risk of type 2 diabetes.
- Fiber makes you feel fuller, so you’re more likely to eat less and remain satisfied for longer, which helps you achieve your weight-loss objectives.
- It has been found to lengthen life by lowering the chance of mortality from heart disease and all malignancies.
Choosing the Best Fiber Supplement
What fiber supplement should I take?
Your specific health objectives and concerns determine the ideal fiber supplement.
What fiber supplement is best for weight loss?
According to some studies, glucomannan, commonly known as konjac fiber, may be the best option for weight reduction. However, studies yet have been inconsistent.
What fiber supplement is best for constipation?
Fiber supplements, both soluble and insoluble, may help with constipation. One alternative is psyllium husk powder, which is a soluble fiber and prebiotic. Insoluble fiber, such as ground flaxseeds, is another alternative.
What fiber supplement is best for diarrhea?
Soluble fiber supplements, which absorb water and increase stool bulk, are typically the best choice if you’re suffering from diarrhea.
What fiber supplement is best for IBS?
Choose a fiber supplement that contains insoluble fiber. “Fiber supplementation, especially psyllium, is both safe and beneficial in reducing IBS symptoms internationally,” according to a scholarly paper published in 2017 in the International Journal of Molecular Medicine.
What fiber supplement is best for diverticulosis?
Psyllium is once again often prescribed for diverticulosis patients.
What is the best fiber supplement for keto?
Of course, a sugar-free, low-carb fiber supplement is the greatest fiber supplement for keto dieters. Acacia fiber, ground flaxseed, and psyllium fiber supplements are some of the alternatives.
Side Effects, Risks, and Safety
Is there such a thing as too much fiber?
You may consume too much fiber via your diet and supplements. Bloating, gas, constipation, cramps, and diarrhea are common adverse effects of fiber supplements (as well as indicators of too much fiber in general). It’s also possible to have a drop in appetite or feel sated sooner than usual. Bloating and gas are common side effects of increasing fiber intake, but they will subside with time.
Reduced absorption of essential micronutrients including calcium, magnesium, zinc, and iron may also be a side effect of excessive fiber consumption, particularly if it exceeds 70 grams per day. It’s also possible to have an intestinal obstruction if you overeat fiber and don’t drink enough water.
If you have diabetes, you should know that fiber supplements might lower blood sugar levels, necessitating changes to your insulin or other prescriptions.
Before giving your child a fiber supplement, see your physician. If you are pregnant, breastfeeding, have a medical condition (particularly digestive difficulties, such as a history of bowel obstruction or Crohn’s disease), or are already taking medication, see your doctor before using fiber supplements.
Frequently Asked Questions
Is Metamucil or Citrucel better for IBS?
A: Metamucil is better for IBS. It has higher fiber content and will help to move things along in your system more quickly.
Can psyllium husk help you lose weight?
A: Psyllium husk is a fiber supplement used to aid in digestion and may help with weight loss, but it is not recommended for use by those who are overweight.
Can fiber supplements make IBS worse?
A: Not. Fiber supplements are meant to make your digestive system more efficient by increasing the amount of fiber you consume, which can help relieve constipation and diarrhea associated with IBS.
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