How Much Fiber Do You Need A 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.

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.

How much fiber do I need a day?

The American Dietetic Association (ADA) says that you should consume 20-35 grams a day for a healthy adult.  Studies show that most Americans consume only half of the recommended amount!