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Home » Look For A Supplement That Has Both Soluble And Insoluble Fiber If You Have Constipation

Look For A Supplement That Has Both Soluble And Insoluble Fiber If You Have Constipation

by News Desk

Sarah Leituala

You probably already know that fiber can work wonders on your digestive system. A quick refresher: It’s a type of carb that your body cannot break down and supports gut health by promoting regularity and relieving GI issues such as constipation. Studies have even associated a high fiber intake with a lower risk of certain chronic diseases, such as type 2 diabetes. S some foods naturally contain a lot of it, but if you can’t get enough from your diet (like if you have certain allergies or another underlying issue), there is another solution—fiber supplements.

ICYMI, fiber is naturally found in foods like fruits, legumes, vegetables, and whole grains. And eating a variety of these foods can help you meet your daily fiber goal, says May Zhu, RD, the founder of Nutrition Happens, which is 25 grams for women per day.

There are two main types of fiber: insoluble and soluble fiber. Insoluble fiber does not dissolve in water and helps create bulk in the stool, while soluble fiber dissolves in liquids and helps create a gel-like consistency that promotes stool regularity. “To optimize digestion, ideally, we need a mixture of both in our diets,” explains Zhu. “Most supplements will be broken down into mainly these two categories and may contain both in one product, but you might also find fiber supplements on the market these days that include prebiotic fiber, which is a type that helps feed the good gut bacteria in our digestive tract to promote healthy digestion.”

A prebiotic fiber supp combined with a live probiotic strain is a good choice for people looking to add a fiber supplement to support their general health. And those who are dealing with constipation will benefit from a product that contains insoluble fiber, which adds bulk to the stool, and soluble fiber to speed up the elimination process. “But if you are adding a supplement for diarrhea, then you will want something that only contains soluble fiber to help absorb excess water from the stomach and intestines,” she says.

If you are eating a variety of fiber-rich foods on a weekly basis, you may not need a supplement. The same goes for people who are regular and don’t have constant bloating or constipation. And remember: It is always best to get fiber from food sources first since they also contain essential vitamins and minerals that a supplement cannot provide.

For those of you who have tried that and still need help, here are 10 fiber powder, capsules, and gummies recommended by registered dietitians, plus how frequently you should be using these supps.

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1

Advanced Digestive Health Prebiotic Fiber Supplement Powder With Probiotics

Need a fiber supp you can take with you on the go? Try this one. You can mix it into drinks or food easily. Bonus: “It gets its fiber from guar gum and also contains a boost of gut-friendly probiotics,” says Amy Gorin, RDN, an inclusive plant-based dietitian and the owner of Master the Media in Stamford, CT.

2

Dr. Formulated Organic Fiber Supplement Powder

If you cannot get fiber from your diet, look for a supplement that’s made with fiber from real food instead. “This formula is made with five main ingredients from whole food sources and provides five grams of prebiotic fiber per serving. In addition, it is free from added sugars and suitable for a variety of different lifestyles,” notes Zhu.

3

Fiber Gummies For Adults

If you love gummies, you’ll be a fan of these delicious, fiber-packed chewables. “These are orange sorbet-flavored and get their fiber from chicory root providing five grams of fiber per two gummies,” says Gorin. Yum!

4

Fiber Organic Acacia Senegal for IBS

If you have IBS, Gorin says this may be a good option for you. “The prebiotic fiber may help relieve constipation and diarrhea associated with IBS,” she says. But be sure to talk to your primary care physician to determine whether this fiber supplement is right for you and works with your current treatment plan.

5

Hemp Yeah! Organic Max Fiber Protein Powder

This fiber supplement provides a protein boost as well. “I love that this only contains hemp powder, and you get 13 grams of both fiber and protein in one serving,” says Zhu. “Plus, you get the added benefits of omega-3 fatty acids from hemp seeds.”

It also no added sugars or gluten. It’s also compatible with a kosher and low-FODMAP lifestyle.

6

BioMaintenance Prebiotic + Fiber Powder

“I like this particular one because it contains different types of fiber that are both meant for regularity and to act as a prebiotic,” says Regan Jones, RDN, the host of This Unmillenial Life.

Easy to digest with no noticeable side effects at the one teaspoon per day dose, Jones likes to add a teaspoon to her coffee. “Since it is flavorless and odorless, it is an easy inclusion in my daily routine,” she adds.

These sugar-free Metamucil capsules contain plant-based psyllium husk and may be a more convenient way to take fiber compared to the powder form, says Zhu.

This single-ingredient fiber supplement contains both soluble and insoluble fiber. “This can work to relieve both constipation by increasing stool bulk and diarrhea by helping to absorb water and slow down stool passage in the colon,” says Zhu. You can also take in a little iron and potassium from this fiber supplement, according to Gorin.

Psyllium has been shown in studies to have potential prebiotic effects, which can help support the growth of good bacteria in the gut.

9

Sugar-Free Gummies With Vitamin D3

“In addition to featuring the most clinically researched Bacillus probiotic strain, this gummy supplement is naturally sweetened with fructooligosaccharides, which add nearly four grams of prebiotic fiber per serving,” says Mia Syn, RD, the founder of Nutrition by Mia.

PSA: Prebiotic fiber works synergistically with probiotics to improve digestive health. Additionally, it provides vitamin D3, a nutrient that many Americans fall short on, notes Syn.

10

Gut Guru Prebiotics and Probiotics Gummies

This gummy supplement provides three grams of dietary fiber per serving from inulin, which is a prebiotic fiber that helps selectively nourish the good bacteria in the gut to support digestion as well as immune health, per Syn.

Not only does this nourish the existing good bacteria in your gut, but it also contains probiotics to add additional good bacteria to your body, she explains.

11

How often can you take fiber supplements?

You can take them every day, but should really save them for when you are unable to meet daily fiber requirements through food alone, says Zhu.

When starting a fiber supplement, it is always best to start off slow and gradually increase your fiber intake over time to avoid side effects. You can take them every day, but should really save them for when you are unable to meet your daily fiber requirements through food alone, says Zhu.

When starting a fiber supplement, it is always best to start off slow and gradually increase your fiber intake over time to decrease the risk of any side effects associated with GI changes. These can include bloating, constipation, diarrhea, and excess gas, which often occur when you take too much of a fiber supplement.

As you increase your fiber intake, you will also want to ramp up hydration to help push the fiber along the digestive tract.

As with most changes to your diet or lifestyle, it is always best to consult your primary care doctor first to determine your proper fiber dosage and needs, especially if you have a history of GI issues such as inflammatory bowel disease like Crohn’s disease or ulcerative colitis or irritable bowel syndrome. You will also want to check in if you are currently on any medication that may interfere with a fiber supplement.I changes. These can include bloating, constipation, diarrhea, and excess gas, which often occur when you take too much of a fiber supplement.

As you increase your fiber intake, you will also want to ramp up hydration to help push the fiber along the digestive tract.

As with most changes to your diet or lifestyle, it is always best to consult your primary care doctor first to determine your proper fiber dosage and needs, especially if you have a history of GI issues such as inflammatory bowel disease like Crohn’s disease or ulcerative colitis or irritable bowel syndrome. You will also want to check in if you are currently on any medication that may interfere with a fiber supplement.

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