![]() Start slow: “It’s important to be mindful of how much added fiber you consume,” she says, adding that incremental introduction is crucial. Here are her other tips for trying one out: “However, people suffering from constipation, diarrhea, irritable bowel syndrome, or other medical conditions that are not able to get enough fiber from foods may benefit from a supplement,” she adds. That’s why Mangieri recommends, first and foremost, doing your best to get the fiber you need through food. While picking up a fiber supplement may sound like the solution to your digestion woes, if used incorrectly, it can wreak havoc on your gut. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. Be cautious about taking dietary supplements if you are pregnant or nursing. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. We consulted Mangieri and Cassetty, and poured through research and customer reviews to narrow down the best fiber supplements.ĭietary supplements are products intended to supplement the diet. She says soluble fiber is also known for its ability to lower cholesterol and help maintain blood glucose levels. “Including viscous soluble fibers with meals creates a greater feeling of fullness, which can help control food intake and support weight loss efforts,” Mangieri adds. The two types of fiber are i nsoluble fiber-which does not dissolve in water and promotes the movement of material through the digestive system, increasing stool bulk and supporting bowel regularity, explains Mangieri-and s oluble fiber- which does dissolve in water, often forming a thick gel that helps slow digestion and absorption of nutrients. Getting enough is crucial not only because it keeps you regular, but Samantha Cassetty, M.S., R.D., explains that a fiber-rich diet is associated with a more diverse microbiome, “which is a sign of a healthy gut.” Types of fiber In fact, research suggests that 95% of American adults consume less than the daily 21 to 38 grams recommended by the Institute of Medicine. Fruits, vegetables, whole grains, and legumes are all natural sources,” explains Heather Mangieri, R.D.N., a sports and wellness dietitian in Pittsburgh, Pennsylvania. “Though most Americans don’t eat enough dietary fiber, it’s actually found in many foods. But there are different types that have slightly different functions. Everyone knows it can be tricky to get your greens in, though, which is when a fiber supplement may come in handy. ![]() Filling your plate with produce means you’re also filling your belly with fiber-a type of carbohydrate essential to healthy digestion (and yes, good bowel movements). If you don’t eat enough fruits and vegetables, your poop (or lack thereof) probably shows it.
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