Fiber is one of the most important aspects of your diet. It is essential for proper digestive health. The recommended amount of dietary fiber for women below 50 years old is 25 grams, while men should take in at least 38 grams.
If you do not consume enough dietary fiber, you will most probably suffer from constipation, along with other problems like heart disease, obesity, and colon cancer. However, too much fiber intake can also harm you, so it is important first to understand how dietary fiber can be beneficial for you.
A proper intake of dietary fiber makes your tummy happy. Your bowel movements will be more regular. You will not feel heavy in the tummy because fiber helps make the digestion process easier and more efficient. Additionally, fiber also removes excess hormones, mucus, and toxins.
Ingesting the recommended amount of fiber will make you feel good inside and out. Moreover, this can be done with the aid of a suitable fiber supplement.
Who Needs Fiber Supplements?
The best source of fiber is essential for people who always complain about not being able to move their bowels regularly. Likewise, those with digestive problems will benefit a lot from taking proper fiber supplements.
If you want to lose weight or if you or someone you know is suffering from obesity, a fiber supplement will be a great aid. As it improves digestion and bowel movement, all the unhealthy carbs and the toxins, among others, will be washed away from the body.
Finally, people who are keen on keeping their bad cholesterol (LDL) low, as well as those who want to control their glucose levels, are advised to take fiber supplements.
We all need to take fiber supplements because our diet does not provide us with the amount our body needs to stay healthy and fit.
What is a Fiber Supplement?
As previously mentioned, fiber is one of the essential aspects of your diet. It has many advantages for your health. It is helpful in lowering cholesterol levels. It is also important for those who want to control their weight. The most significant benefit of fiber, however, is how it aids digestion and prevents constipation.
A fiber supplement is taken to complement your intake of dietary fiber. Fruits, vegetables, whole grains, and beans are the main sources of dietary fiber. To be more specific, dietary fiber is a combination of soluble and insoluble fibers. The soluble ones are those that dissolve in water like fruits, legumes, barley, and oats. Insoluble fibers, on the other hand, are sourced from plant cell walls, and they do not dissolve in water. Vegetables, seeds, and wheat are the most common examples of insoluble fibers.
While fiber has been proven to help improve digestion and bowel movement, it will not work if you do not drink the right amount of water or fluids. Additionally, if the ratio of the fluid you are taking is too low, it can lead to constipation. This is where fiber supplements come in.
If the amount of dietary fiber in your system is not enough, you can correct this by taking supplements that are considered the best source of fiber. They come in the form of chewable tablets, capsules, or powder, and are formulated with functional fiber, which helps you reach the recommended amount of fiber for your body. This functional fiber often comes from natural sources, although some products use the lab-made version.
Natural fibers that are extracted for supplements are psyllium (which helps lower LDL or bad cholesterol), lignin (a compound from plant cells), pectin (sugar from fruits and berries), cellulose (sugar from plant cells), and gum (sugar from seeds).
Examples of manufactured or lab-made fibers are maltodextrins and polydextrose and polyols.
According to some reports, the best source of fiber is one that contains psyllium. This supplement comes from the husks of Plantago ovate seeds. It can also be effective in lowering cholesterol levels. It is primarily known as a bulk-forming laxative – as water in the colon is absorbed by the fiber, your stool becomes bulkier. Also, the fiber helps form emollient gels, so that passage of stool becomes easier.
Psyllium husks are slow acting since contain both soluble and insoluble fiber. You have to drink much water for them to take effect. Normally, bowel movements improve after a period or 12 to 24 hours.
As there are a variety of fiber supplements in the market, it is essential to know which of the many products will work best for you. A basic understanding of the importance of fiber, as well as its major components, can significantly help choose the supplement with the best source of fiber.
What are the Benefits of Fiber Supplements?
One of the reasons why fiber is important is the fact that it is not absorbed into the body. What it does is move the food throughout the body. Therefore it is easier for you to move your bowels if your fiber intake is the recommended amount.
Aside from this, though, there are other benefits you can enjoy from taking fiber supplements. Here are six of them.
The best source of fiber helps normalize bowel movement. Fiber is essential for digestive health. As such, it aids in better digestion leading to an improved bowel movement. It does not only normalize bowel movement – especially for those suffering from irritable bowel syndrome (IBS) – it also helps improve bowel health.
Moreover, since it promotes better bowel movement, fiber supplements can also reduce hemorrhoids risk as you will not need to strain anymore.
The best source of fiber helps you feel full quicker and longer. It aids in weight loss and management. Regular intake of fiber supplements is ideal for people who need to lose weight because they can increase the feeling of fullness. They can also slow down carbohydrate metabolism.
Taking fiber supplements can decrease your risk to stroke significantly. They also promote heart health. Your intake of dietary fiber may not be enough, so you need to supplement it. If you consume an additional 7 grams of fiber every day, you will be reducing stroke incidence by at least 7%.
Additionally, a high fiber diet can also reduce your heart disease risk by 40%.
Daily intake of fiber supplements helps keep your cholesterol levels within the normal range.
The best source of fiber effectively controls blood sugar levels. Control of your blood sugar levels becomes easier with regular fiber supplements intake. This is because fiber slows down sugar absorption and the breakdown of carbohydrates.
Also, since these supplements are effective in regulating blood sugar, they can also aid in lowering your gallstones and kidney stones risk.
The psyllium in fiber supplements helps remove fungus and yeast. Fiber supplements contain psyllium, which is essential in removing fungus and yeast from your body. As such, your skin will be safe from rashes and acne triggers.
Fiber supplements help prevent diverticulitis. Diverticulitis is a condition that results in inflammation of the intestine. Regular intake of fiber supplements helps lower your risk of developing this condition by at least 40%.
What are the Precautions of Taking Fiber Supplements?
While a daily intake of fiber supplements can help alleviate several health-related problems, some precautions need to be considered before buying and using one.
Some of the adverse effects of fiber supplements, particularly when you take too much of them all at once, are gas, bloating, and cramping. It is important to add the supplements to your diet gradually. Therefore, you should ask for recommendations from your doctor regarding supplements dosage. Drinking a glass of water and staying hydrated will also help in preventing the above mentioned negative effects.
Another important precaution has to do with medicines you might be taking. Again, consult with your doctor to find out if your chosen fiber supplement will react with any of your medications.
Regardless of what fiber supplement type you plan to take, do not take it together with medications for diabetes, depression, high cholesterol, seizures, thyroid disorders, and several heart-related conditions.
Likewise, ask your doctor if there are possible complications when you take a fiber supplement alongside penicillin, aspirin, and ibuprofen.
Lastly, do not forget to drink water when taking fiber supplements. If you do not take enough water, the fiber supplement can lead to bowel obstruction.
What are the Best Fiber Supplements for a Healthy Tummy?
Now that you know how important fiber supplements are – and what you need to look for to choose one that’s good for you – it is time to find the supplement with the best source of fiber. Here are five products you can choose from.
This daily fiber supplement is intended to support regularity. Because it has natural fruit flavors, a lot of people find it delicious. As such, it is the most convenient way to take in the additional fiber that you need in your system.
Additionally, this fiber supplement comes in the form of gummies, which makes them easier to ingest. Taking two of these gummies will already be enough to give you the amount of daily fiber you need for regularity.
- This fiber supplement is really tasty.
- It’s good for kids, teens, and adults.
- Works well in regulating bowel movement.
- Has no side effects.
- Gentle and mild but effective and efficient.
- This product comes in six delicious flavors.
- Contains insulin, a soluble fiber.
- The gummies can be a bit hard.
- Some people might experience bloating.
- Not effective for some people.
This fiber supplement offers everything that it is supposed to provide for those who take it. It is reportedly the brand recommended by most doctors. It helps lower cholesterol, control blood sugar levels, and improve digestive health. It also helps people with weight loss goals as it can make you feel less hungry in between meals.
It can be the best source of fiber because it contains psyllium fiber.
- Contains an essential ingredient for fiber supplements – psyllium fiber.
- Does not have any harmful ingredients.
- Tastes good, like Tang orange juice.
- Effective relief for hemorrhoids, IBS (irritable bowel syndrome), and diverticulitis.
- It is sugar-free.
- Smooth texture.
- Also, helps control hunger.
- Contains aspartame, which may not be suitable for some people.
- May be a bit expensive for some.
This best source of fiber has a gentle and effective formula guaranteed to clean the colon and ease bowel movement. It is also essential for gastrointestinal detoxification. Organic India is a bulk-forming soluble fiber supplement, so losing weight will also be easier if you take this regularly.
It also contains psyllium fiber, which means it has a lot of benefits that can make your tummy happy.
- Has a gentle but effective formula.
- It is bulk-forming.
- It is a 100% USDA-certified organic supplement.
- Sugar, GMO, dairy, and artificial sweetener-free.
- No flavorings and colors.
- Easy to mix/blend.
- Taste is quite good.
- Can have side effects for some people, like shooting pains in the stomach.
- Does not work well for a few people.
- Might clump if not stirred vigorously well.
- The taste does not suit everyone.
This can be the best source of fiber because it is GMP certified and non-GMO. Its main function is to promote and maintain bowel regularity. Generally, this NOW fiber supplement helps regulate gastrointestinal health.
- Main function is maintenance of regularity.
- It is non-GMO, which is an important qualification for a of lot people, especially those with sensitive bodily systems.
- It is light and easy to mix into your drinks (like juices).
- Contains psyllium husk and effective removes toxins.
- Cleans up the stomach quite well.
- Effect is quite slow even if taken three times a day.
- Can be quite difficult to swallow.
- There is a need to increase the dose to get effects.
This may be the best source of fiber as it effectively manages IBS or irritable bowel syndrome. Additionally, it also eases diarrhea, constipation, and abdominal pain caused by IBS.
Heather’s Tummy is medical food that can also decrease bloating and gas. It is made of 100% organic acacia Senegal fiber powder. This is a naturally organic soluble fiber that has a prebiotic effect, which is essential in helping strengthen good gut flora.
- This fiber supplement is good for those who want to regulate bowel motility.
- It dissolves easily and does not choke.
- It is described as a medical food for IBS dietary management, which means it is effective for people who have problems moving bowels or for those who constantly suffer from constipation.
- Slows down colonic fermentation.
- Relieves the effects of irritable bowel syndrome.
- Its main ingredient is organic – acacia Senegal.
- May be a bit difficult to dissolve.
- Does not really have any taste.
- For some people, this fiber supplement can cause side effects like gas, cramps, and bloating. Some even have a difficult time sleeping.
All the products on this list above help improve and regulate bowel movement. However, the one that stands out, in our opinion, is Phillips’ Fiber Good Gummies. It’s a very simple formulation – it’s gentle and mild – but it works. It really does regulate bowel movement.
Phillips’ Fiber Good Gummies lives up to its name. It is good; rather, it tastes good. Its natural fruit flavors are a major reason for this. Another thing that makes this product effective is its taste. It’s delicious – and this is a big factor because it means you can give this supplement to your kids and teens. Choosing a product that’s effective but does not taste that good will not really be that beneficial if you have kids – and if you want them to enjoy the benefits that you are getting from the best source of fiber.
Additionally, it does not take a lot to make this product work. Just two gummies will already give you 4 grams worth of fiber. This supplement, by the way, contains inulin fiber, which is a soluble fiber.
Kids will love the fact (and maybe you, too) that you won’t need to drink a lot of water when taking this fiber supplement. Phillips’ fiber gummies are chewable. Don’t forget, though, that it’s still important to drink at least eight glasses of water a day as it is an essential support for regularity.
This best source of fiber comes in six different flavors – orange, strawberry, cherry, grape, lemon, and apple.
It’s the best tasting and possibly most effective fiber supplement for you and your kids.
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