Madeleine Hull
Fiber supplements are a convenient way to increase fiber intake, but most do not provide the health benefits associated with dietary fiber. Dietary fiber is recommended to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation, and colon cancer. It is also important for lowering cholesterol and improving digestive health. While fiber supplements can help with constipation and diarrhea, they may interfere with certain medications and are not recommended for those with a history of intestinal blockage or Crohn's disease. Before taking fiber supplements, it is essential to consult a healthcare professional to determine the right form, dosage, and any potential interactions with other medications.
Should I add a fiber supplement to my diet?
| Characteristics | Values |
|---|---|
| Recommended daily fiber intake | 25-35 grams |
| Average fiber intake among US adults | 15 grams |
| Types of fiber | Soluble, insoluble, fermentable |
| Fiber supplement forms | Powder, capsules, gummies, food-based products |
| Fiber supplement benefits | Lower cholesterol, regulate stool frequency, facilitate weight loss, reduce inflammation, lower risk of death, treat constipation, treat diarrhea |
| Fiber supplement considerations | May interfere with certain medications, avoid with a history of intestinal blockage or Crohn's disease, speak to a healthcare professional for personalized advice |
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What You'll Learn
The recommended daily fibre intake
To increase your fibre intake, it is recommended to eat a variety of food fibre sources, including fruits, vegetables, and whole grains. As a general rule, include at least one serving of whole grains in every meal. For example, you can start your day with a high-fibre breakfast cereal such as plain whole-wheat biscuits (e.g. Weetabix), plain shredded whole grain (e.g. Shredded Wheat), or porridge, as oats are a good source of fibre. You can also sprinkle oat bran or wheat germ on your breakfast cereal, salad, soup, or yogurt.
When choosing bread, go for wholemeal or granary varieties, or higher-fibre white bread, and look for the highest amount of fibre per slice on the label. Keep whole-wheat crackers on hand for a fibre-rich snack, and choose whole-grain pasta, bulgur wheat, or brown rice instead of white rice. Include plenty of vegetables with your meals, either as a side dish or added to sauces, stews, or curries. Add pulses like beans, lentils, or chickpeas to your meals, and have some fresh, dried, or canned fruit for dessert. Keep the skins on your potatoes, and choose fruits and vegetables with higher fibre content, such as raspberries, which have 8 grams of fibre per cup.
Soluble fibre, found in oats, dried beans, and some fruits and vegetables, has been shown to reduce total blood cholesterol levels and may improve blood sugar levels in people with diabetes. While there is no dietary reference intake for insoluble or soluble fibre, it is recommended that about one-fourth of your total fibre intake, or 6 to 8 grams per day, come from soluble fibre.
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Health benefits of fibre supplements
It is widely recognized that dietary fiber has beneficial effects on health when consumed at recommended levels, which are 25 grams per day for adult women and 38 grams per day for adult men. However, most people do not consume enough fiber in their diets. For example, the average dietary fiber intake among adults in the United States is about 15 grams per day, which is about half of the recommended amount.
Fiber supplements have become a popular option for those looking to increase their fiber intake. These supplements are typically isolated from a single source, such as inulin (chicory root), psyllium (blond psyllium seed husk), β-glucan (oat or barley), polydextrose (synthetic polymer of glucose and sorbitol), wheat dextrin (heat/acid-treated wheat starch), or methylcellulose (semisynthetic, chemically treated wood pulp). While fiber supplements provide a convenient and concentrated source of fiber, most do not offer the same health benefits associated with dietary fiber from whole foods such as fruits, vegetables, legumes, and whole grains.
The health benefits of dietary fiber from whole foods are well-established and include reducing the risk of developing various conditions such as heart disease, diabetes, diverticular disease, constipation, and colon cancer. Soluble fiber, in particular, has been shown to reduce total blood cholesterol levels and improve blood sugar levels in people with diabetes.
In contrast, the health benefits of fiber supplements are less clear. While some supplements possess the physical characteristics that drive clinically meaningful health benefits, most lack clinical data to support their efficacy. The Institute of Medicine distinguishes dietary fiber, which is intrinsic and intact in plants, from functional fiber, which is an isolated, nondigestible carbohydrate with proven beneficial physiological effects in humans. To be considered a functional fiber, a supplement must have clinical evidence of providing a beneficial physiological effect.
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Fibre supplements and weight loss
Fibre supplements may aid weight loss, but the evidence is mixed, and they should be combined with other weight loss strategies for the greatest effect. The American Heart Association recommends a daily fibre intake of 25 to 30 grams, but the average adult in the United States consumes only about 15 grams per day.
Fibre supplements are typically made by isolating the fibre from plants. While these isolated fibres may have some health benefits, the evidence for weight management is not conclusive. A systematic review found that guar gum, a soluble and viscous fibre, was ineffective as a weight-loss supplement in most studies. However, one notable exception is glucomannan, a very viscous fibre extracted from the konjac root, which has shown promise for weight reduction in overweight and obese adults.
In addition, a combination of inulin (a non-viscous fibre), glucomannan, and psyllium (a less fermentable fibre) was found to be significantly more effective for weight loss and reducing BMI than glucomannan alone or a mixture of inulin, apple fibre, and psyllium. Another study found that a similar combination of inulin and β-glucans (a viscous fibre) also significantly reduced body weight and BMI. These studies suggest that the right combination of mixed dietary fibres is crucial for effective weight loss and BMI reduction.
While fibre supplements may be beneficial for weight loss, it is important to note that they are not a quick fix. For long-term results, they should be combined with other weight loss strategies and accompanied by lasting lifestyle changes. Additionally, it is recommended to increase water intake when taking fibre supplements, as fibre needs more water to digest properly. Furthermore, fibre supplements may cause gastrointestinal discomfort, so it is advisable to introduce them gradually to give your body time to adjust.
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Fibre supplements and diarrhoea
Fibre is an essential part of a healthy diet. The American Heart Association Eating Plan recommends a daily intake of 25 to 30 grams of dietary fibre from food sources such as whole grains, fruits, and vegetables, rather than supplements.
While fibre is crucial for digestive health, it can also cause digestive issues such as diarrhoea, especially if consumed in excess or without enough water. Fibre supplements may be beneficial in reducing diarrhoea in specific cases, such as for hospitalised patients receiving enteral nutrition (EN). EN is associated with post-feeding diarrhoea, and studies have found that fibre supplementation can reduce its occurrence by 36%.
However, the effectiveness of fibre supplements in reducing diarrhoea may depend on the type of fibre used. For example, a meta-analysis found that only mixed soluble/insoluble fibre and partially hydrolyzed guar gum (PHGG) significantly decreased diarrhoea incidence. Other fibre types, such as soy polysaccharides, psyllium, and pectin, did not show clear effects on reducing diarrhoea.
It is important to note that fibre supplements should not replace a fibre-rich diet. Eating a variety of whole foods, including fruits, grains, and vegetables, is the best way to ensure adequate fibre intake and support gut health. Additionally, slowly increasing fibre intake and ensuring adequate hydration can help prevent digestive issues like diarrhoea.
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Who should avoid fibre supplements
Fibre supplements can be beneficial for digestive and overall health. However, they are not a one-size-fits-all solution, and certain groups of people should avoid them.
Firstly, those with a history of intestinal blockage or Crohn's disease should refrain from taking fibre supplements. This includes people with esophageal stricture, or any other narrowing or obstruction of the gastrointestinal tract, as these conditions may pose a choking hazard when consuming fibre supplements. Additionally, individuals with impacted stool, a complication of constipation, should consult a doctor before taking fibre supplements.
Secondly, individuals with certain pre-existing conditions should exercise caution. For example, those with irritable bowel syndrome (IBS) may experience worsened symptoms with certain fibre supplements, as some types can irritate the gut lining and cause gas, bloating, and cramping.
Thirdly, fibre supplements may interfere with specific medications, including antidepressants, diabetes medications, and treatments for seizures and cholesterol. Therefore, it is crucial to consult a doctor or healthcare provider before taking fibre supplements if one is on any of these medications.
Lastly, while fibre supplements are generally not recommended for children, in specific cases, a doctor or paediatrician may advise their use for children with particular fibre needs. It is important to note that fibre supplements are not a substitute for a healthy diet and should be accompanied by a balanced diet and an active lifestyle.
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Frequently asked questions
Adding a fiber supplement to your diet can help you reach the recommended daily intake of 25-35 grams of fiber. A high-fiber diet can provide many health benefits, including reduced inflammation, lowered cholesterol, and a reduced risk of developing heart disease, diabetes, diverticular disease, constipation, colon cancer, and stroke.
Fiber supplements come in a variety of forms, including powder, capsules, gummies, and food-based products. Some good food sources of fiber include fruits, vegetables, nuts, beans, and whole grains.
Anyone with a history of intestinal blockage or Crohn's disease should avoid taking fiber supplements. Additionally, fiber supplements may interfere with certain medications for diabetes, depression, seizures, and cholesterol. It is recommended to take fiber supplements at least two hours apart from other medications and to consult a healthcare professional before starting any supplement.
