Highly processed foods are tasty. So much so that they can leave important nutrients like fiber in the dark. A diet low in fiber can cause problems, especially for your digestive system, like constipation or IBS. One of the ways in which we can include fiber in our diet is through supplements. And, if you are looking to do just that, you might be wondering, what are the best dietary fiber supplements? Why should you take it? Are there actual benefits of taking them? This article not only answers these questions but is also an overall guide to fiber supplements.
What are Dietary Fiber Supplements?
Fiber supplements are nutritional products that people can buy online or over the counter at a drugstore. Fiber supplements are usually taken to maintain good digestive health, reduce constipation, and lower high blood pressure. It can also help lower your cholesterol levels.
Fiber is the indigestible part of plants that passes through our digestive systems. It is a carbohydrate that is found in wholegrain cereals and fruits, and vegetables. Some of the best dietary fiber supplements have two types of Fiber. Both are found in plant-based foods and are beneficial for our bodies.
1. Soluble fiber
Soluble fiber soaks up water and helps to pass faeces through easily. It also helps in lowering cholesterol levels. Soluble fibers usually include pectin, mucilage, and gums, which are found in plant cells. Barley, lentils, fruits and vegetables, and dried beans are some foods that are rich in soluble fiber.
2. Insoluble fiber:
The major role that insoluble fiber plays is the prevention of constipation and related health issues like hemorrhoids. It stops the digestive system from slowing down. According to a study published in the National Library of Medicine, insoluble fibers help water secretion in the gut and improve stool transit. This type of fiber usually includes cellulose from the stem of a plant. Foods that are high in insoluble fiber are whole-grain foods, different types of bran, and some nuts and seeds.
As you can see, having fiber in our diet is important for our digestive system. Taking supplements can be a great way to ensure that you are getting fiber in your body, especially if you are unable to incorporate it naturally in your diet. So, let’s take a look at some of the best dietary fiber supplements that are available.
Best Dietary Fiber Supplements
1. Bellway Super Fiber:
This supplement is a good option for most dietary requirements. It is suitable for people who are gluten-free, vegans, vegetarians, and people looking for sugar-free options. According to Bellway, this fiber supplement can reduce bloating and constipation while also promoting a healthy gut.
Price: $22.99
Form: Powder
Fiber Content/Serving: 5g
2. Benefiber Original:
Benefiber is a wheat dextrin supplement. Wheat dextrin is extracted from wheat starch. It is a soluble fiber. However, it is still consumable for people who cannot have gluten. This supplement does not have a distinct taste, making it easy to mix with your beverage of choice. It is also free of sugar.
Price: $13.99
Form: Powder
Fiber Content/Serving: 3g
3. Fibercon:
Fibercon contains calcium polycarbophil (CPC), a synthetic compound that acts as a laxative. CPC absorbs water and travels through the body undigested. Hence, it is one of the best supplements to cure constipation. Two things to note about Fibercon are: Fibercon comes with a choking warning, so it is important to take precautions while consuming it. It is also not advisable to take this supplement for two days straight without consulting a doctor.
Price: $15.84
Form: Caplets
Fiber Content/Serving: 500mg
4. Garden of Life Raw Organic Fiber
: This supplement contains organic ingredients. It is made with stevia leaf, pumpkin seeds, and quinoa. This product is gluten-free and is suitable for many different diets, including keto, paleo, and vegan diets. It also contains the probiotic bacteria omega-3.
Price: $35.99
Form: Powder
Fiber Content/Serving: 9g
5. Thorne FibreMend:
This is a product that is free from gluten, dairy, soy, and any artificial coloring. According to the manufacturers, this supplement helps in maintaining healthy levels of sugar in the blood. FiberMend contains soluble prebiotic fiber along with pectin and larch extract. This helps in supporting the digestive function.
Price: $38
Type: Powder
Fiber Content/Serving: 7g
6. Vitafusion Fiber Well Fit Gummies
If you have difficulty swallowing powders or caplets, then these are the best dietary fiber supplements for you. These gummy supplements are gluten-free. But they do contain gelatin, so they might be suitable for vegans and vegetarians. These gummies come in a variety of flavors like strawberry, peach, and other berry flavors.
Price: $13.99
Type: Gummies
Fiber Content/Serving: 5g
7. Renew Life Superfood Organic Prebiotic Fiber:
This supplement includes whole fruits and vegetables like spinach. It might be best for people who practice a keto diet. It is gluten and dairy-free. It uses a soluble fiber, so you can mix it with water or any citrus juice.
Price: $22.99
Type: Powder
Fiber Content/Serving: 6g
8. Metamucil Sugar-Free Orange Smooth Powder:
This is an orange-flavored powder that helps in controlling appetite, lowering cholesterol, and maintaining a healthy sugar level. Taking this product without enough fluids can cause choking. People allergic to psyllium should avoid this product.
Price: $32.98
Type: Powder
Fiber Content/Serving: 3g
Those are some of the best dietary fiber supplements. But you might still be having doubts about the benefits of these supplements. Are they genuinely effective?
What Are The Benefits of Taking Fiber Supplements?
1. Weight Management
Soluble fiber moves slowly through the digestive tract. This makes you feel less hungry and stops food cravings for a long time. The soluble fibers form a thick gel when they blend with water. These are known as viscous fibers. They are beneficial for weight loss. According to a study published in the National Library of Medicine, dietary fibre supplements, along with energy restriction, led to significant improvements in weight.
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2. Lowers Cholesterol
Many of the best dietary fiber supplements give protection against heart disease. It does so by forming a gel-like structure in the body and connecting to any extra cholesterol produced by the body. It can even protect cholesterol from entering your arteries.
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3. Lowers Blood Sugar
Fiber slows food absorption, which can cause sugar levels to spike. Managing sugar levels in your blood is important. If left unchecked, it can come back to harm blood vessels and nerves that control your heart. The Centers for Disease Control (CDC) also states that people with diabetes are more likely to have a stroke than people without diabetes.
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Conclusion:
One cannot deny that having fiber in your body is essential. Choosing the correct dietary fiber supplements can help in reducing weight, managing cholesterol, and managing sugar levels. The modern advancement in medicine has made it so that the lack of fiber can be easily mitigated. The best dietary fiber supplements above are a great tool for you to lead a healthy life and manage any diet problems.
FAQ
1. What are some side effects of taking dietary fiber supplements?
A. Some side effects of taking dietary fiber supplements may include bloating, gas, and cramping in the stomach
2. At what time should I take a dietary fiber supplement?
A. It depends, but it is generally beneficial to take supplements in the morning. This is because it can improve satiety and reduce hunger.
3. How can I naturally include fiber in my diet?
A. You can do this by incorporating whole grains, whole fruits, and vegetables in your diet. Along with this, you can also eat beans, nuts, and seeds.
