5 Important Fiber Supplements

Fiber is an essential nutrient that is needed for healthy digestion. High-fiber diets are known to have many benefits for your health, including improved heart health. Fiber is actually a type of complex carbohydrate that the body is unable to digest. People usually derive all the fiber they need from food, but it is also possible to get the required amount of fiber by taking fiber supplements. Here are some of the most important fiber supplements that are available.

The term fiber is best described as an umbrella term that applies to certain types of carbohydrates that the body cannot digest. However, just because the body does not use fiber as its primary fuel source, this does not mean that it is any less important for your health. Here are some of the best foods that are rich in fiber:^{(1, 2, 3)}

• Beans
• Broccoli
• Berries like blueberries, strawberries, blackberries, and raspberries.
• Avocados
• Whole grains
• Popcorn
• Dried fruits
• Apples
• Potatoes
• Nuts
• Pears
• Bananas
• Carrots
• Beetroot
• Artichoke
• Brussels sprouts
• Kidney beans and lima beans
• Lentils
• Chickpeas and split peas

According to the Academy of Nutrition and Dietetics, men should aim to have at least 38 grams of fiber per day, and women should be having 25 grams. However, it is alarming that only five percent of the population actually meets these recommendations.^{(4, 5)}

Fiber helps improve bowel regularity and also provides many health benefits for those who already have or have a high risk of developing the following medical conditions:⁽⁶⁾

• Type 2 diabetes
• Metabolic syndrome
• Heart disease
• Diverticulitis

If you are not getting sufficient fiber from food sources, you can take fiber supplements, but only after consulting your doctor. Fiber supplements are available in many forms, and they help people who want to increase their fiber intake if they are not getting fiber from food. Many people use fiber supplements to manage weight, blood glucose levels, reduce cholesterol, and prevent constipation.^{(7, 8)}

Here’s a look at some of the important fiber supplements:

This fiber supplement from Bellway is frequently voted as the best in the market. Bellway makes use of organic psyllium husk, which is a soluble fiber. According to the company, Bellway’s fiber supplement helps maintain heart health, relieves bloating, and also keeps a healthy gut microbiome.

Bellway Super Fiber + Fruit has the following features:

• The supplement is made with real fruit.
• It is plant-based and gluten-free.
• It is made without sugar, and neither does it use aspartame.

The supplement comes in powder form, so you just need to mix 1-2 scoops of the supplement powder in at least 8 ounces of water to have.

Some of the pros and cons of Bellway Super Fiber + Fruit are as follows:

Pros:

• It is made from all-natural ingredients.
• It does not contain sugar or aspartame
• It is suitable for constipation.
• It has several research-backed benefits.

Cons:

• Since it is in powder form, it thickens quickly when added to water.

Renew Life Superfood Organic Prebiotic Fiber is believed to be the best organic fiber supplement in the market. This fiber supplement is made with whole fruits and vegetables, including spinach and kale, to add a boost of antioxidants to the supplement. The supplements also make use of resistant tapioca dextrin, which is a soluble fiber and mixes easily into water, or you can even add it to smoothies to get a citrus flavor.

Tapioca dextrin, just like many other types of fibers, is keto-friendly, gluten-free, soy-free, and dairy-free as well. This means that it is suitable for almost anyone.

Some of the pros and cons of Renew Life Superfood Organic Prebiotic Fiber are as follows:

Pros:

• It is made with whole fruits and vegetables.
• It mixes easily into any beverage or water.
• Since it is a prebiotic, it also supports your immune system’s well-being.
• It is keto-friendly, gluten-free, soy-free, and dairy-free.
• It is available in citrus and many other natural flavors.

Cons:

• Many users claim it has an overpowering sugary taste.

The Fiber Choice Fruity Bites is made up of Inulin, which is a prebiotic fiber that is favorable for promoting the growth of good bacteria in the gut.^{(9, 10)} This is an important fiber supplement since these good digestive bacteria play an important role in ensuring the proper absorption of nutrients and production of hormones related to appetite and anxiety.^{(11, 12, 13)}

The Inulin prebiotic fiber is sold in chewable tablets under the brand name of Fiber Choice. Here are the pros and cons of Fiber Choice Fruity Bites:

Pros:

• It is available in a convenient chewable gummy form.

Cons:

• There is a lot of debate on inulin, and it is believed to cause digestive issues.
• It costs much more than other fiber supplements.
• It contains added sugar.
• It is not tested by any third party for purity.

Benefiber Original is known to be the best wheat dextrin supplement. Wheat dextrin is a type of soluble fiber that is derived from wheat starch. Unlike many other fiber supplements, Benefiber Original is sugar-free and taste-free. It also does not contain any gluten.

To have this fiber supplement, simply mix two teaspoons of the supplement into 4 to 8 ounces of water or any other beverage and have it three times a day. It is also possible to buy Benefiber in single-serve sachets to carry along when you are on a trip or at the office.

Some of the pros and cons of Benefiber Original include:

Pros:

• It is gluten-free, sugar-free, and taste-free.
• It dissolves clear.
• It supports digestive health by boosting the good bacteria in the gut.

Cons:

• The product has not been evaluated by the Food and Drug Administration or any other authority.

Another highly recommended fiber supplement by dietitians and medical experts is Garden of Life Raw Organic Fiber. This is often recommended for being one of the best raw fiber supplements on the market. According to the company website, the supplement can benefit you in the following ways:

• Support healthy development and balance your gut bacteria.
• Boost heart health.
• Relieve occasional constipation.
• Help maintain regular bowel movements.
• Help keep cholesterol levels within a healthy range.
• Help maintain healthy blood sugar levels.

This raw fiber supplement contains the following ingredients in the organic form:

• Quinoa sprout
• Amaranth sprout
• Flaxseed meal and sprout
• Millet sprout
• Chia seeds and sprout
• Raw organic stevia leaf
• Buckwheat sprout
• Lentil sprout
• Garbanzo bean sprout
• Coconut flour
• Sunflower seed sprout
• Sesame seed sprout
• Adzuki bean sprout
• Pumpkin seed sprout
• Bacillus coagulans

Many people prefer to buy Garden of Life Raw Organic Fiber as it is gluten-free, unflavored, and it is also compatible with a paleo, keto, or vegan diet. The supplement contains various ingredients that help benefit not only gut health but also your overall health. This includes omega-3 fatty acids and probiotic bacteria (Bacillus coagulans).

However, this supplement does not contain any psyllium, so this is also a better-suited option for people who are sensitive or allergic to psyllium.

Pros and cons of this fiber supplement are as follows:

Pros:

• It is available in various flavors.
• It is taste-free and gluten-free.
• The supplement is compatible with paleo, keto, and vegan diets.
• The healthy ingredients in the supplement are good for your overall health.
• It contains a probiotic bacteria, Bacillus coagulans.

Cons:

• Some users have claimed that the product kicked up their migraine.
• It is said to have leave a bad aftertaste in the mouth.

With so many brands of fiber supplements available on the market today, it can quickly become overwhelming to choose one. It is essential to keep in mind that you have to consider your overall diet and your medical history to determine whether you even need a fiber supplement or not. Also, go through the type of fibers and their benefits to decide what type of fiber supplement would be ideal for you.

For example, fiber supplements that contain psyllium fiber are known to lead to better glycemic control, which is especially helpful for those who have type 2 diabetes. Psyllium has also been found to help regularize stools in people having Irritable Bowel Syndrome–Constipation (IBS-C).⁽¹⁴⁾

Another way to decide which fiber supplement would be ideal for you depends on whether you support organic products. In this case, you can buy a functional food fiber supplement that has the USDA (United States Department of Agriculture) organic certification. Some companies might also have a certified B corporation designation that implies that they meet the high standards of social and environmental responsibility. So if this is something that appeals to you as a consumer, you can consider fiber supplements manufactured by companies like Garden of Life.

Remember, though, that buying a fiber supplement should not burn a hole in your pocket. So it is vital to select a product that falls within your budget, especially if you intend to use it in the long run.

At the end of the day, it is important to select a fiber supplement that best suits your needs, whether it is taking care of occasional constipation, controlling blood sugar levels, or reducing cholesterol levels.

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