Fiber supplements for improved gut health -
The potential health benefits of taking a fiber supplement include improved bowel movements, lower cholesterol and better blood sugar control. A food-first approach is recommended for fiber since food like fruits, vegetables and whole grains provide other beneficial nutrients, but supplements can be a useful tool when you need them.
Adopting a high-fiber diet can help you lose weight, but no one food or nutrient will lead to targeted weight loss, such as only belly fat. Getting your fiber from food will better support weight management, since research has not found fiber supplementation aids in weight loss.
Regularly taking fiber supplements is generally recognized as safe, but doing so may be associated with some side effects, such as increased gas or bloating. Simpson advises aiming for 21 to 38 grams of fiber daily.
Remember to stay hydrated and watch for side effects, like bloating. The best time of day differs for each individual. If you are taking it for constipation, having it at night might kick-start a morning bowel movement.
In addition, fiber supplements may interfere with certain medications for treating diabetes, depression, seizures and cholesterol. Most health care providers suggest taking fiber supplements at least two hours apart from other medications. If you want to know if a fiber supplement might be right for you, speak with a trusted health care professional.
When it comes to fiber, we always recommend taking a food-first approach. Fiber supplements can also be helpful for addressing certain digestive issues, like constipation, and they have been shown to improve cholesterol, lower blood sugar and possibly support weight loss.
With so many different fiber supplements available, we recommend consulting with a health care professional or dietitian to help you find the right fiber supplement to address your specific needs. Use limited data to select advertising.
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List of Partners vendors. Special Diets High-Fiber Diet Center. By Deborah Murphy is a food and nutrition blogger, recipe developer, content creator and consulting dietitian.
Deborah Murphy, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans.
Reviewed by Dietitian Emily Lachtrupp, M. In This Article View All. We like FiberCon because it contains calcium polycarbophil, which is a bulk forming laxative and actually swells up in water.
Essentially, it helps to gently bulk up your stool, and then it helps you to pass a bowel movement more easily. Using this supplement should produce a bowel movement within one to three days of starting FiberCon. Of course the dose and length of time may vary person to person, but two pills one gram of fiber is considered a standard serving and is fewer than some other fiber products.
Keep in mind that it is a quite large pill, so it might not be appropriate if you have swallowing difficulties. Like other fiber supplements, it is recommended to take with at least eight ounces of water.
It has a form of fiber shown to help with blood sugar management, has a prebiotic, probiotic, and is sugar-free. Not all forms of fiber are created equal, and research has shown that specific types of fiber are more helpful with blood sugar management than others.
Guar gum is a soluble fiber that studies have found to lower fasting blood glucose, insulin, and hemoglobin A1c. PHGG is soluble fiber that is considered a prebiotic fiber, and since this product also contains the probiotic Bacillus coagulans MTCC Lactospore , this supplement is actually a synbiotic.
Lactospore has been shown to be safe and well tolerated in healthy people when taken for 30 days. Both the pre and probiotic work together to balance out the gut flora, without causing gas or bloating. We like that this product is super simple to take.
It is packaged into single-serving sticks, which can be helpful to take on-the-go. The flavorless powder can be dissolved easily into whatever drink or food you choose. It is non-GMO, gluten-free, and contains no added sugars, which is helpful for blood sugar management.
Something to note is this may not be the best choice for treating constipation. Healthy oatmeal is one of the few foods on grocery store shelves that is research-backed and FDA-approved to claim it can lower cholesterol. This is thanks to beta-glucans—a form of soluble fiber. Beta-glucans work by impacting digestion and absorption of dietary fats and lowering levels of total cholesterol and LDL in your blood, helping lower the risk for heart disease.
If heart health is the main priority for a fiber supplement and eating oatmeal is not your jam , we recommend Bulksupplements. com Beta Glucan Powder. This powder is flavorless and easy to blend into your favorite drink or meal.
We also appreciate that this product is third-party tested, so you can trust the ingredient label is accurate. Note that beta glucan is a soluble fiber, and it may not be the best fiber supplement for helping with constipation or diarrhea.
Toddlers and young kids can have changing appetites and food choices. One month they love broccoli, and the next stretch of months it seems like a struggle to get them to eat any fruits or vegetables.
This can sometimes lead to some unpredictable bathroom habits, with constipation being especially troublesome for some picky eaters. We like that Lil Critters Fiber Gummies provide three grams of fiber per two gummy serving, which is about the same fiber amount in four prunes.
They come in cute bear shapes and are berry, strawberry, and lemon flavor, ensuring your little one is going to be excited for their daily fiber supplement.
This soluble fiber is only partially fermented by the gut microbiota, which for adults with IBS can cause significant bloating and gas. Adults would be better off with a different fiber supplement form.
The convenient single use packs make it easy to throw into your daypack or suitcase when traveling. If your digestive system is feeling off, it can put a damper on your travel fun. Vacations might mean trying new foods that lead to diarrhea, or that you are eating less fibrous foods that can lead to travel constipation.
We like Regular Girl On-the-Go for a convenient fiber supplement during travel. Regular Girl is a gut health brand founded by a dietitian. This supplement contains Sunfiber, a form of soluble fiber that is great for helping occasional diarrhea or constipation, alongside a probiotic that does not cause gas, cramping or bloating.
We like that it can fit a variety of dietary needs, as it has no added sweetener, is USDA Organic, non-GMO project verified, low FODMAP certified, Kosher, free of common food allergens, and vegan.
This powder has no gritty taste or texture and it can be easily mixed into drinks and foods; however, the live probiotics will be better preserved when added to a cold drink rather than a hot liquid like tea or coffee.
While most of us are not getting enough fiber and likely could benefit from bumping up our fruit, vegetable, and whole grains , that may prove challenging for some populations. A fiber supplement could come in handy for certain conditions like:. Fiber supplements may not be appropriate for everyone, including:.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science.
We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market.
Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Experts we interviewed include:. Fiber supplements are available in powders, capsules, gummies, or food-based products. Ultimately the best form will depend on your personal preferences and goals.
Powders can be added to beverages which may be easier than taking pills for some. For some types of fiber, you would need to take a high amount of capsules sometimes upwards of fifteen to achieve a therapeutic dose, so a powder would be a better choice.
If a food-based supplement sounds more appealing, there is always ground flaxseed, or linaza, chia seeds, and even cookie-like wafers that are packed with fiber. Both forms are effective, but some may increase gas and bloating more than others.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Probiotics- For many, gut health can include sources of fiber and probiotics. Probiotics are the beneficial bacteria that keep the flora of our gut microbiome in a healthy balance. However, due to the varying strains and doses of probiotics, it is not clear as to their benefits for going to the bathroom.
Prebiotics- if probiotics are the bacteria themselves, think of prebiotics as the food for these good gut bugs. Prebiotics can be found in foods such as artichoke , asparagus, bananas, and chicory to name a few; there are also many artificially produced prebiotics like inulin chicory root fiber , beta-glucan, lactulose, galactooligosaccharides, and fructooligosaccharides.
Inulin is the most widely studied and may often be added to fiber supplements, but it can cause substantial gas and bloating. Gluten - some fiber supplements contain gluten or are processed in a facility that also produces products with gluten, so if you have a gluten sensitivity, you will want to avoid these products.
According to the Dietary Guidelines for Americans, it is recommended to consume the following:. So, while there is no established tolerable upper limit UL , getting too much fiber or an increase of fiber without enough fluids could cause some stomach discomfort or unwanted side effects.
Think of insoluble fiber as the one to bulk up and get poop out. The best form to take is going to depend on why you need more fiber in the first place. Those suffering from IBS with constipation will benefit from one form of fiber, while someone who has IBS with diarrhea would be helped by a different type.
Working with a healthcare professional like a dietitian can help to understand your symptoms and how they can be helped with a fiber supplement.
Some types of fiber act as a sponge in the blood vessels to help lower cholesterol. Other popular synthetic fibers, like inulin, fructooligosaccharides, and wheat dextrin do not have a significant cholesterol-lowering benefit, unless given at very high doses.
If you have, for example, a big salad of leafy greens, crunchy vegetables on top, and chickpeas, by the end of this meal you may feel fairly full and not desiring much more food.
The fiber in this meal has helped to promote satiety by expanding in your gut, and the fiber helps to quiet your hunger hormones, which in the long run could help manage your weight better. The weight loss effect of fiber has also been shown in research. Studies have shown that increased fiber intake leads to increased weight loss and greater ability to stay with a balanced diet.
Fiber promotes satiety and satiation, but different types of fiber have varying effects. Casey Seiden is a registered dietitian nutritionist and certified diabetes care and education specialist based in New York City.
Casey works at Maternal Fetal Medicine Associates, the premier maternal-fetal medicine practice in Manhattan, where she provides nutrition therapy and counseling to women with high-risk pregnancies. Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit.
Am J Lifestyle Med. Published Jul 7. McRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2: What to Look for and How to Recommend an Effective Fiber Therapy. Nutr Today. Lambeau, Kellen V.
Family of Brands. The store will not work correctly in the case when cookies are disabled. Fiber Supplements Renew Life's range of prebiotic fibers supports digestive health and promote regularity with fiber powder and capsule supplements for occasional constipation.
Home Renew Life Products Fiber Supplements. Completely Clear Organic Prebiotic Fiber Powder. Add to Cart. Daily Digestive Organic Prebiotic Fiber Powder. Daily Digestive Prebiotic Fiber Capsules. Show 12 24 36 Filter Shop by.
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Rich Imporved is an Fiber supplements for improved gut health strategist and Inflammation and digestive disorders checker for Dotdash Meredith brands, including Health improvfd Verywell. He is a seasoned financial and technology Fiber supplements for improved gut health who improvev as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. Jump to a Section. We independently evaluate all recommended products and services. We include products we think are useful fof our readers. If you buy Fiber supplements for improved gut health links Fiber supplements for improved gut health Fbier page, we may earn a small commission or other tangible benefit. Optum Store, Optum Perks, and Healthline Media are owned by RVO Health. Healthline only shows you brands and products that we stand behind. Curious about the best fiber supplement?
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