How Much Fiber Do You Need A Day?

Dietary Fiber Deficiency

Although there is no identifiable deficiency disease caused by lack of fiber in the diet, research does indicate that a low intake of dietary fiber, or a dietary fiber deficiency, over one’s life can be associated with numerous health problems. These health problems include constipation, bowel irregularities, hemorrhoids, diverticulosis, raised cholesterol levels, and obesity. In order to avoid these health concerns associated with a dietary fiber deficiency one should definitely consume 25-35 grams of fiber per day.

Best Fiber Supplement

We have received a few emails asking what is the best fiber supplement on the market? Before we answer that question, there are some questions that you have to ask yourself (or your doctor if you have special circumstances in terms of your intestinal tract, colon, etc). Finding the best fiber supplement depends on your needs, preference, and body. There are many different types of fiber supplements:

• Psyllium or Psyllium Seed Husks – Psyllium is a soluble fiber that is found in many high fiber cereals. These cereals have gained much attention due to the fact that they may reduce cholesterol levels. Psyllium is the main ingredient in supplements such as Metamucil and Fiberall. Psyllium can be taken daily and helps with constipation, IBS, and diverticulosis. Side effects? Psyllium may cause gas.
• Glucomannan – Glucomannan is found in an Asian plant, the konjac. Glucomannan is a soluble fiber that is sometimes added to noodles, stews, and sauces as a thickener. This supplement helps with constipation, cholesterol levels, and even obesity.
• Methylcellulose – Methylcellulose is actually chemically produced and does not occur naturally. Methylcellulose is mainly used to combat constipation as it creates a softer stool. This supplement can also be used to treat diverticulosis, hemorrhoids, and IBS. Citrucel is the best known supplement on the market.
• Calcium polycarbophil – Also synthetically produced, polycarbophil absorbs water in the intestine and creates a bulkier stool. Polycarbophil is mainly used as a laxative. Popular products include Fibercon and Fiber-Lax. These can be used to treat constipation, diverticulosis, and IBS.

As with any fiber supplement, make sure you start slow and make sure you drink plenty of water.

So, what is the best fiber supplement? Personally, I like Benefiber. It’s tasteless, odorless, and doesn’t clump up in liquids. Let us know what you think is the best fiber supplement.

Treating diverticulosis

Most of you who arrived at this post are probably already familiar with diverticulosis and are probably looking for treatment options. For those of you who don’t know what diverticulosis is, here is a quick definition from Wikipedia:

Diverticulosis, otherwise known as “diverticular disease“, is the condition of having diverticula in the colon which are outpocketings of the colonic mucosa and submucosa through weaknesses of muscle layers in the colon wall. These are more common in the sigmoid colon, which is a common place for increased pressure. This is uncommon before the age of 40 and increases in incidence after that age.

Basically, your colon wall becomes lined with mucus filled pockets which makes it difficult to pass stools. So, what is the recommended treatment for diverticulosis? Quite simply…eat more fiber. Fiber makes your stools retain water, thus making it easier to pass. If you are having trouble getting enough fiber in your diet, see our previous post that offers a sample high fiber diet.

What is the difference between soluble fiber and insoluble fiber?

Both soluble fiber and insoluble fiber can be found in plant foods. The difference lies in whether or not the food can be dissolved in water. Soluble fiber foods are foods that can be dissolved in water and actually provide the greatest health benefits. Soluble fibers typically would include the pulps or insides of fruits and vegetables, usually soft in nature. Soluble fibers undergo fermentation which will produce health benefits that we will discuss later. Insoluble fibers cannot be dissolved in water but aid in digestion and movement of stool within our bodies. Insoluble fibers are usually more sturdy in nature when compared to soluble fibers. Examples may include fruit or vegetable skins, stems, roots, seeds, etc.

What is dietary fiber?

Ok, let’s get the boring stuff out of the way. Dictionary.com defines dietary fiber as Coarse, indigestible plant matter, consisting primarily of polysaccharides, that when eaten stimulates intestinal peristalsis.* Of course, this may not mean anything to a lot of you, but it can best be defined as indigestible plant foods (fruits, vegetables, etc.) that move through our digestive system that absorb water making it easier for us to…well…poop! Most of you visiting NeedFiber.com are probably not interested in the scientific definition of fiber, but rather in the necessity and benefits of fiber. Next up: Soluble vs. Insoluble fiber.

*Source:

American Psychological Association (APA):

dietary fiber. (n.d.). The American Heritage® Stedman’s Medical Dictionary. Retrieved March 04, 2008, from Dictionary.com website: http://dictionary.reference.com/browse/dietary fiber