The Best Fiber Supplements: Types and Precautions
Fiber is essential to daily life and is needed for the body to properly dispose of food waste and toxins. Dietary fiber is a form of carbohydrate which does not get digested by enzymes like the rest of the carbs we consume. Therefore any sugar that exists within the fiber source is not absorbed into the person’s bloodstream. This allows fiber to be considered as non-glycaemic. Due to its non-glycaemic classification, consuming fiber allows a plethora of health related benefits.
Benefits of Fiber
- It assists in ridding the body of food waste and toxins.
- Provides energy for the good bacteria in our large intestine.
- Regulates bowel movements.
- Decreasing your chance of getting cancer.
- Helps achieve a healthy weight.
- Decease your risk of hemorrhoids.
- Decreasing your chance of getting heart attack (by 40 percent).
- Regular Fiber intake speeds up transit though the intestines, making it easier to remove toxins and waste from our bodies.
The U.S. Department of Agriculture recommends that adults ingest between 25 grams 30 grams a day from food depending on your gender. Typically women need less than men. However, the average daily consumption by adults in the United States is only about half of that which can lead to various digestive issues.
Types of Fiber
Fiber is a naturally occurring substance that can easily be found in the food we eat every day. While some food groups boast more fiber content than others, it is important to monitor your intake to promote a healthy life and body. There are two main types of dietary fiber; soluble and insoluble.
- Soluble fiber is dissolvable in water and it binds with fatty acids to slow digestion enabling a person’s blood sugars to be released at a slower rate into the body. Soluble fiber may help combat high glucose levels, bad cholesterol, and high blood pressure. This type of fiber is found in apples, peas, oats, beans, carrots, barley, and citrus fruits.
- Insoluble fibers help to hydrate and move waste through the intestines, assisting in the balancing of pH levels in the intestines. These fibers help prevent constipation and help you stay regular in the bathroom. Insoluble fiber is found in wheat bran, green beans, potatoes, nuts and cauliflower.
There are those people out there however that need assistance with their fiber intake. Either they do not eat enough fiber or they have specific allergies or health limitations that could prevent them from eating enough fiber packed foods. If you are one of these people than you might need to enlist the help of fiber supplements.
What Are Some of The Best Fiber Supplements?
Much like other vitamins and supplements on the market today, there is a wide variety of different fiber supplements out there depending on your personal health needs. If you think you might need assistance in the fiber department, you should contact your doctor in order to discuss which option might be the right one for you. The following are some of the most well-known fiber supplements. From capsules to powders, and chew-able tablets, there are many different forms of supplements available.
- Metamucil – This one has the highest rate of doctor recommendations in the world. It comes in powder form with a pleasant sugar-free orange flavor. It is used daily, promoting its 4-in-1 health benefits.
1) It promotes a full feeling – keeping your from snacking around the clock.
2) Helps the user maintain a healthy blood sugar.
3) Helps lower the user’s cholesterol
4) Supports and promotes digestive health
- Benefiber – This one is similar to its predecessor. It promotes digestive health and has a low glycemic index as well as supplying a prebiotic effect. This is achieved by the dietary fiber that effectively triggers the growth of bacteria having positive effects on the intestinal flora.
Before you decide to pick up one of these supplements and begin a fiber regimen, it is important that you discuss all health concerns and issues with your doctor. Together you and your doctor will decide if a fiber supplement might benefit you and then make a recommendation on which one is the right one for you. It is suggested that before beginning a fiber supplement routine, that you increase your natural fiber intake with the food you eat. Foods such as split peas, lentils, certain beans, Brussels sprouts, and broccoli all promote a decent amount of natural fiber.
If you increase your natural fiber intake but think you are still not getting enough, then this might be the route for you. When using supplements always be sure to pay attention to how much water you are drinking. Increased water intake is necessary in aiding the efficacy of these compounds. If you would like to get some idea of what your fiber intake looks like, call your doctor and find out if fiber supplements could be of assistance to you.