“”Dietary fiber helps balance blood sugar levels in the body, “said New York-based nutritionists Amy Shapiro, MS, RD, and CDN. “Fiber helps digestion, regularity, and excretion. It can help get rid of excess hormones from the body and help lower cholesterol levels. [also] Helps manage hunger levels, prevent hunger, and maintain energy levels. “
In addition, according to Christine Byrne, MPH, RD, and LDN, non-diet nutritionists based in Raleigh, North Carolina, are healthy because certain fermentable fibers or prebiotics nourish intestinal prebiotics. Helps the intestinal microflora.
In this way, fiber is a miracle worker for the body. The problem is that, given the many unhealthy (and less healthy) options on the market, a fiber-rich diet isn’t exactly the norm. This is because dietary fiber is contained in vegetable foods. Shapiro states that a naturally high-fiber diet is a diet that prioritizes all foods over processed foods. Therefore, not everyone has a desire to eat fiber-rich plant-based foods, so fiber supplements exist to help pick up slack.
Continue reading to learn more about the different types of fiber supplements on the market.
Different types of fiber supplements
Head to your local drugstore and walk down the supplement aisle to discover a variety of textile supplements. But don’t be overwhelmed. Byrne says most fiber supplements on the market are similar and are only sold to different groups. “Fiber supplements for children may have added flavor and reduced one serving,” she explains. “Fiber supplements sold to pregnant women are made from psyllium husks, an insoluble fiber that is especially helpful in preventing constipation.”
Nature Made Wellness Ambassadors Patricia Banan, MS, RDN have another important difference in fiber supplements, some aimed solely at meeting dietary recommendations regarding nutrients, while others have intended goals. It states that there are also things. “”[Some fiber supplements] It can be used to promote good gut bacteria, “she says. “Other products contain different types of fiber that help manage certain symptoms related to gut health (constipation, diarrhea, etc.).”
Watch the video to learn more about the importance of gut health.
Related article
Overall, fiber supplement variations depend on the type of fiber used and the ingredients used in the product. According to Bannan, fibers can be divided into soluble and insoluble fibers, neither of which can be digested or absorbed by the body. “Water-soluble fiber dissolves in water to form a gel-like substance that passes through the digestive system,” she explains, helping to lower cholesterol levels in the body and reduce the risk of heart disease. It states that it has been shown. “Insoluble fiber is insoluble in water and adds bulk to help move substances through the digestive system. This helps prevent the fight against constipation and defecation.”
The best fiber supplements
The best fiber supplements are as subjective as many. What is ideal for one person may not work for another. It is important to consult your doctor or dietitian before starting your fiber supplement regimen. With that in mind, according to a registered dietitian, here are some of the best fiber supplements based on a variety of common key factors.
The best prebiotic fiber supplements for adults
Nature Made Fiber 6 G Gummies — $ 20.00
“These gummies are an excellent source of inulin. [prebiotic] “Fibers that support the growth of good gut bacteria,” says Bannan. “Provide 6 grams of dietary fiber (6 grams of soluble fiber) for 3 grams of serving.”
The best dietary fiber supplement for constipation
Organic India Psyllium Herbal Powder — $ 16.00
“Insoluble fiber supplements may be best, especially if you’re really suffering from constipation, which is common in the elderly and during pregnancy,” says Burn. “It’s made from plantain shells. Plantain shells contain both soluble and insoluble fiber that help keep them in order.”
(Reference: Fiber supplements help reduce the effects of constipation, but Bangnan reminds us that many types of fiber interact differently in the intestines, bloating, and digestion. Tube symptoms are a top priority.)
The best fiber supplements for kids
Nature Made Kids First Fiber Gummies — $ 18.00
“These daily gummies have a taste that helps keep children’s digestive tracts on track (there are natural fruit flavors),” says Bannan. “They provide 4 grams of dietary fiber (4 grams of soluble fiber) for serving 2 gummies.
Proper daily provision of dietary fiber
Again, it’s subjective and depends on men and women, children and adults. “Based on current dietary guidelines, individuals should aim for 14 grams of fiber for every 1,000 calories,” says Bannan. In total, women should aim for about 25 grams of fiber per day, and men should aim for 38 grams. You may find that this is much more than the fiber supplements listed above.
“There is no limit to the amount of fiber you can get in the form of a supplement, but to avoid annoying side effects such as gas, bloating, and digestive distress, do not take more than a quarter of your daily fiber from the supplement. Is probably the best, “says Burn.
The last word about fiber supplements
Dietary fiber supplements may seem beneficial, but all the experts we’ve talked to agree. It is best to get most of the fiber from all foods. “Supplement is not a substitute for nutritious foods, but a way to close the dietary gaps that may be causing problems,” says Burn. “In fact, fiber supplements may not have the same benefits as fiber-rich plant-based foods because they lack all the other nutrients they offer. [So, while] Fiber supplements may help prevent constipation, but they probably won’t lower cholesterol or reduce your risk of chronic illness. “
Working on the idea of eating a lot of fiber-rich whole grains (fruits, vegetables, whole grains, legumes, seeds, nuts, etc.), Shapiiro says it’s important to also focus on hydration. .. “When we add fiber, we also need to increase the liquid to help the fiber pass through the system,” she explains.
Watch the video for more tips from nutritionists on supplements.
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