10 Best Fiber Supplements For Everyone
Constipation is a digestive problem and taking less fiber in the diet is the most common cause of this problem. If the problem is related to fiber deficiency, it can be improved with fiber supplements. But if the problem is due to other reasons like a side effect of medicines or diabetes, you need to seek medical intervention to cure the problem.
Let’s discuss the benefits of fiber & it’s supplements for your gut health
If you pass less than three stools a week or your stool is lumpy or hard, you are constipated. If you have difficulty emptying the stool from your rectum, you are constipated. Increasing your fiber intake can help improve your bowel movement and the quality of stool.
What is dietary fiber?
Non-digestible carbohydrates are called dietary fibers and they are available in all plant foods including fruits, vegetables, grains, nuts, and seeds. Fibers can be classified into soluble and insoluble and both types of fibers are good for your gut health. Also, most fiber-rich foods contain both types of fibers in varying quantities.
Is fiber digestible?
Your body can’t digest fiber but it is beneficial for your gut health. In other words, fiber works well in undigested conditions and you will be surprised to know that both types of fibers work in a different ways. If you take fiber in the right amount, you are likely to have fast and lasting relief from constipation.
Soluble fiber
Found in wheat bran, vegetables, and whole grains, soluble fiber soaks water and increases the size, weight, and quality of stool. It mixes with food and increases its size and weight by soaking in water. The stool surrounding the soluble fiber becomes softer and bulky and starts moving in the rectum.
Soluble fiber also works as a prebiotic. When fiber gets fermented in the large intestine, it becomes prebiotic that helps increase the number of good bacteria.
Insoluble fiber
Found in oat bran, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables, insoluble fiber scrapes the gut and removes all undigested food stuck to the gut walls. It keeps things moving in your gut so you easily empty the stool from your rectum.
When you consume fiber-rich food, you get the necessary fiber but taking fiber supplements is also a great way to add fiber content to your body. While it is better to take fiber through food but there is no harm in taking a fiber supplement that can help increase your fiber intake without any fuss or food allergy.
Taking fiber in the proper amount is good for your overall health. First, it will improve your gut health and prevent the development of constipation in the long run. Another advantage of a fiber-rich diet is it reduces the risk of type 2 diabetes, heart ailments, and obesity in the long run.
How much fiber do you need in a day?
Women need to eat at least 21 to 25 grams of fiber a day, while men need 30 to 38 grams a day. But the actual amount of fiber a person needs depends on the age, weight, activities, and overall health of the person.
If you are constipated due to low fiber content, you can increase your fiber content with supplements. And there are many fiber supplements to choose from.
Bellway Super Fiber + Fruit
It is an organic psyllium husk made without sugar and aspartame. The brand claims to use the original fruit to prepare the supplement. It can improve gut health, improve heart function, and relieve bloating.
Penguin Gummies
With these gummies, you can easily increase your fiber intake as you only need to chew the gummies to get fiber. A gummy gives 10 grams of fiber and depending on your health, you only need to consume two or three gummies a day. If you have a problem swallowing husk, you can buy these fiber gummies.
Renew Life Superfood Organic Prebiotic Fiber
The advantage of this product is that it gives antioxidants in addition to fiber. It contains whole fruits and vegetables including spinach and kale. It contains a kind of soluble fiber called tapioca dextrin that gives it a citrus flavor.
Bacanale Daily Fiber Supplement
One or two capsules of dietary fiber a day are more than sufficient to improve your gut health and solve your bathroom woes. This product contains fiber from both natural and artificial sources and it comes in soluble capsule form.
Benefiber Original
This supplement contains wheat dextrin, a type of soluble fiber extracted from wheat starch. It is gluten-free, sugar-free, and tasteless. The good thing is that it is also available in premeasured singer-serve sachets for quick and easy consumption.
NutriONN PSYLLIUM Husk Capsules
If you believe that only psyllium husk can solve your bloating problem, you can buy these capsules. They contain 100% psyllium husk fiber and they come in capsule form so you can take the necessary fiber without any fuss.
Fibercon
It contains calcium polycarbophil (CPC) which is a synthetic compound that absorbs water and travels through the body undigested, adding bulk and moisture to stools. Its advantage is that it is free from chemicals or preservatives.
GOBIOTIX Prebiotic Fiber Supplement
Made with natural ingredients, the supplement offers a convenient solution for occasional constipation. It helps stimulate digestion, promote balanced gut health, and relieve bloating. Also, it helps support cholesterol health and regularity.
Metamucil Sugar-Free Orange Smooth Powder
The orange-flavored supplement contains psyllium husk fiber. According to the brand, it controls appetite, lowers cholesterol, and maintains healthy blood sugar. You need to take only 1-2 tsp of psyllium husk with half a cup of water at a time.
Joy Spring Kids Fiber Gummies for Constipation
Kids also have constipation because of low fiber content. Children often skip healthy food for chocolates and other confectionary items. But these gummies can keep them full of fiber and healthy in the long run. Each gummy gives 10 grams of fiber and taking two gummies a day is sufficient for kids to get their dose of fiber.
Disclaimer: The above information is only for educational purposes and the website takes no guarantee of safety or of desired results with any of the products mentioned in the blog. The readers are advised to consult their doctors for constipation treatment.
