In This ArticleView AllIn This ArticleDo You Need One?Sneaky SignsWhat to ConsiderHow Do You Know If It’s Working?FAQs
In This ArticleView All
View All
In This Article
Do You Need One?
Sneaky Signs
What to Consider
How Do You Know If It’s Working?
FAQs
Close
Photo:Getty Images
Getty Images
Many people are aware of the health benefits of fiber, yet Americans aren’t eating enough. On average, we get about half of the recommended daily fiber intake.
When you experience unpleasant symptoms associated with constipation, you may wonder if you should take afiber supplementto up your fiber game. We talked to two registered dietitians who explained what fiber supplements are and when you should consider taking one.
12 Foods with More Fiber Than an Apple
Do You Need a Fiber Supplement?
There are two types of fiber,soluble and insoluble fibers—and you need both. Soluble fiber absorbs water and forms a gel in the digestive tract. Insoluble fiber doesn’t absorb water but draws water to the colon and adds bulk to the stool.
Fiber is naturally found in plant-based foods—like whole grains, beans, vegetables, fruits, nuts and seeds—but it can also be extracted from food to create dietary supplements.
Before incorporating a fiber supplement into your routine, a good first step is eating more fiber-rich foods. Second is talking to your medical provider or dietitian. Your provider can evaluate your eating pattern and fiber intake, and provide specific recommendations to ensure you are on the right track.
In general, fiber supplements are a safe and effective way to up your fiber intake, saysCheryl Mussatto, M.S., RD, owner of Eat Well to Be Well. Generally speaking, anyone who struggles to meet their fiber needs through diet alone may consider taking a fiber supplement.
4 Sneaky Signs You May Need a Fiber Supplement
1. You Experience Constipation
Having trouble passing stools without straining? While the frequency of bowel movements varies among individuals, having three or fewer bowel movements each week is considered constipation. Stools that are lumpy, hard and dry, stools that become difficult to pass, or feeling as if you haven’t fully pooped can all be signs of constipation.
Mussatto says dietary fiber, whether from foods or supplements, adds weight and volume to stool while softening it, making it easier to pass and improving regularity. In fact, one review found that taking more than 10 grams of psyllium (found in supplements like Metamucil) per day for at least four weeks helps lessen constipation.
2. You Have Watery Stools
Keep in mind that if you have an infection, such as food poisoning or an underlying GI condition, or you are unsure why your stools are watery, it is best to talk to your doctor first before starting a fiber supplement.
3. Your Cholesterol Numbers Are Not Budging
4. Your Blood Sugar Levels Fluctuate
If managing blood sugar levels becomes a challenge despite making changes to your diet, your provider may suggest adding a fiber supplement. Fiber slows down digestion and the absorption of glucose into the bloodstream and may help manage blood sugar levels.,
Soluble fiber may be especially good forbetter blood sugar balance. Some examples of soluble fiber you’d find in supplements include chicory root fiber, beta-glucans, wheat dextrin, partially hydrolyzed guar gum and inulin. Some of these fibers are found naturally in foods such as oatmeal, beans and nuts. One additional perk to soluble fiber is that it may also promote the growth of beneficial gut bacteria to improve your gut health.
What to Consider Before Starting a Fiber Supplement
You May Experience Bloating At First
Heads up: Starting on fiber supplements might give you some belly bloating and gas, says Mussatto. “When you’re starting out, go easy on the fiber supplements—small doses of about 3 to 5 grams are the way to avoid too much gas. And don’t forget to stay hydrated—plenty of fluids every day will help things move along smoothly,” she adds.
What Happens to Your Body When You Eat Too Much Fiber
Some types of fiber are also fermentable in the gut, meaning that the gut bacteria produce gas as they feed on the fiber, leading to bloating and potential discomfort. Whilebloating is perfectly normal, connect with your provider first to get their recommendation for the best type of fiber supplement for you.
Your Medical History and Medications Make a Difference
If you have a history of issues like Crohn’s disease or bowel blockages, Mussatto recommends connecting with your health care team first before starting any fiber supplements.
It is also a good idea to check with your doctor or pharmacist about how fiber supplements might mix with any other medications you take. One example is if you have diabetes. “Some medications can sometimes lower your blood sugar levels, which might mean adjusting your diabetes medication or insulin,” says Mussatto.
When on a fiber supplement, Mussatto suggests taking it at least two hours apart from medications to avoid any interactions that would impact drug absorption.
How Do You Know If the Fiber Supplement Is Working?
You may notice that your BM habits change, with less constipation or diarrhea. If blood sugar is a concern, you may notice that you have a lower hemoglobin A1C level, which measures your average blood sugar levels over three months. If you’re watching your cholesterol levels, you may see that your total and LDL cholesterol numbers have decreased at your next blood test.
If your symptoms haven’t improved despite eating more fiber-rich foods and taking a fiber supplement, talk to your health care provider, who can suggest a different approach.
The Bottom Line
When it comes to fiber,foodreally is your best bet. Fiber-rich foods pack in a variety of nutrients that supplements just don’t match. Still, fiber supplements can be part of your daily routine while eating an array of fiber-rich foods, drinking enough fluids and staying active. Before starting any fiber supplementation, connect with your health care provider first to ensure that taking extra fiber is safe and recommended for you.
The 6 Best Fiber Supplements, According to Dietitians
Frequently Asked QuestionsAlong with eating fiber-rich foods, taking a fiber supplement everyday may be beneficial as part of your daily routine. Speak with your provider before starting a fiber supplement to explore your options and determine the type that’s best for you.When you consume more fiber, you’ll likely notice changes in your bathroom habits. For instance, you may notice that your bowel movements become softer and easier to pass, if you have had constipation. Alternatively, your BMs may become less frequent and more formed if you’ve had watery stools.
Frequently Asked Questions
Along with eating fiber-rich foods, taking a fiber supplement everyday may be beneficial as part of your daily routine. Speak with your provider before starting a fiber supplement to explore your options and determine the type that’s best for you.
When you consume more fiber, you’ll likely notice changes in your bathroom habits. For instance, you may notice that your bowel movements become softer and easier to pass, if you have had constipation. Alternatively, your BMs may become less frequent and more formed if you’ve had watery stools.
EatingWell.com, July 2024
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. Economic Research Service.Over time, racial and ethnic gaps in dietary fiber consumption per 1,000 calories have widened.National Institute of Diabetes and Digestive and Kidney Diseases.Constipation.Van Der Schoot A, Drysdale C, Whelan K, Dimidi E.The Effect of fiber supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.The American Journal of Clinical Nutrition. 2022;116(4):953-969. doi:10.1093/ajcn/nqac184McRorie JW, Gibb RD, Sloan KJ, McKeown NM.Psyllium.Nutrition Today. 2021;56(4):169-182. doi:10.1097/nt.0000000000000489Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Advances in Nutrition. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Jovanovski E, Khayyat R, Zurbau A, et al.Should viscous fiber supplements be considered in diabetes control? results from a systematic review and meta-analysis of randomized controlled trials.Diabetes Care. 2019;42(5):755-766. doi:10.2337/dc18-1126Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clinical Nutrition. 2021;40(4):1800-1810. doi:10.1016/j.clnu.2020.10.032Guan ZW, Yu EZ, Feng Q.Soluble dietary fiber, one of the most important nutrients for the gut microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. Economic Research Service.Over time, racial and ethnic gaps in dietary fiber consumption per 1,000 calories have widened.National Institute of Diabetes and Digestive and Kidney Diseases.Constipation.Van Der Schoot A, Drysdale C, Whelan K, Dimidi E.The Effect of fiber supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.The American Journal of Clinical Nutrition. 2022;116(4):953-969. doi:10.1093/ajcn/nqac184McRorie JW, Gibb RD, Sloan KJ, McKeown NM.Psyllium.Nutrition Today. 2021;56(4):169-182. doi:10.1097/nt.0000000000000489Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Advances in Nutrition. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Jovanovski E, Khayyat R, Zurbau A, et al.Should viscous fiber supplements be considered in diabetes control? results from a systematic review and meta-analysis of randomized controlled trials.Diabetes Care. 2019;42(5):755-766. doi:10.2337/dc18-1126Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clinical Nutrition. 2021;40(4):1800-1810. doi:10.1016/j.clnu.2020.10.032Guan ZW, Yu EZ, Feng Q.Soluble dietary fiber, one of the most important nutrients for the gut microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. Economic Research Service.Over time, racial and ethnic gaps in dietary fiber consumption per 1,000 calories have widened.National Institute of Diabetes and Digestive and Kidney Diseases.Constipation.Van Der Schoot A, Drysdale C, Whelan K, Dimidi E.The Effect of fiber supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.The American Journal of Clinical Nutrition. 2022;116(4):953-969. doi:10.1093/ajcn/nqac184McRorie JW, Gibb RD, Sloan KJ, McKeown NM.Psyllium.Nutrition Today. 2021;56(4):169-182. doi:10.1097/nt.0000000000000489Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Advances in Nutrition. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005Jovanovski E, Khayyat R, Zurbau A, et al.Should viscous fiber supplements be considered in diabetes control? results from a systematic review and meta-analysis of randomized controlled trials.Diabetes Care. 2019;42(5):755-766. doi:10.2337/dc18-1126Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clinical Nutrition. 2021;40(4):1800-1810. doi:10.1016/j.clnu.2020.10.032Guan ZW, Yu EZ, Feng Q.Soluble dietary fiber, one of the most important nutrients for the gut microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802
U.S. Department of Agriculture. Economic Research Service.Over time, racial and ethnic gaps in dietary fiber consumption per 1,000 calories have widened.
National Institute of Diabetes and Digestive and Kidney Diseases.Constipation.
Van Der Schoot A, Drysdale C, Whelan K, Dimidi E.The Effect of fiber supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.The American Journal of Clinical Nutrition. 2022;116(4):953-969. doi:10.1093/ajcn/nqac184
McRorie JW, Gibb RD, Sloan KJ, McKeown NM.Psyllium.Nutrition Today. 2021;56(4):169-182. doi:10.1097/nt.0000000000000489
Ghavami A, Ziaei R, Talebi S, et al.Soluble fiber supplementation and serum lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled trials.Advances in Nutrition. 2023;14(3):465-474. doi:10.1016/j.advnut.2023.01.005
Jovanovski E, Khayyat R, Zurbau A, et al.Should viscous fiber supplements be considered in diabetes control? results from a systematic review and meta-analysis of randomized controlled trials.Diabetes Care. 2019;42(5):755-766. doi:10.2337/dc18-1126
Xie Y, Gou L, Peng M, Zheng J, Chen L.Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials.Clinical Nutrition. 2021;40(4):1800-1810. doi:10.1016/j.clnu.2020.10.032
Guan ZW, Yu EZ, Feng Q.Soluble dietary fiber, one of the most important nutrients for the gut microbiota.Molecules. 2021;26(22):6802. doi:10.3390/molecules26226802
