What are the benefits of fiber supplements and how should we consume them?

Have you ever taken a fiber supplement? Do you know the benefits and side effects of fiber supplements or pills? Fiber supplement is a food supplement that is available in pharmacies and for those who cannot get enough fiber through their diet; It is suitable. In this article, we will specify everything about this supplement and introduce its types.

What are the effects of fiber deficiency in athletes and bodybuilders?

What happens if you don't have enough fiber in your diet? Lack of fiber leads to unpleasant events in the digestive system and health of the athlete.

Fiber supports gut and microbiome health, so if you don't get enough fiber, you may experience irregular bowel movements, constipation, blood sugar fluctuations, not feeling full after eating, or elevated cholesterol levels. A number of microorganisms live in our gut that are essential to maintaining a healthy immune system, and fiber feeds these microorganisms and allows them to do their job. With a lack of fiber, the health of your immune system may also be compromised.

A lack of fiber may even affect your mood and increase your risk of developing mental health disorders such as depression.

Who should take fiber supplements?

Fiber supplements are useful for people who have trouble meeting their daily fiber needs through diet. For example, these people:

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• People on low-fiber diets: People who consistently have diets poor in fruits, vegetables, whole grains, and legumes and cannot meet their fiber needs through food.
• Patients with digestive problems: People who experience chronic constipation or other digestive problems can use fiber supplements and pills under the supervision of a doctor to improve bowel movements and overall digestive health.
• People follow certain diets: Some diets or meal plans, such as low-carb diets or certain weight-loss diets, may limit your intake of high-fiber foods. Fiber supplements can help maintain adequate fiber while following these diets.
• elderly: Elderly people may have trouble consuming enough fiber due to decreased appetite or changes in eating habits and may need a fiber supplement.
• Athletes and bodybuilders: Some athletes and bodybuilders need to consume a lot of calories. On the other hand, it is difficult for them to eat large and large foods. As a result, taking fiber supplements is a more suitable option for them.

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What is a fiber supplement?

Fiber supplements are a subgroup of functional dietary fibers that include isolated, indigestible carbohydrates and are used for people who, for whatever reason, cannot get enough dietary fiber through their diet.

Fiber supplements are actually a type of dietary supplement that is available without a prescription at pharmacies, health food stores, department stores, and online. They come in various formulations, including capsules, powders, and tablets, and contain one of three types of fiber: psyllium. , methyl cellulose or polycarbophil.

Fiber supplements are used to maintain a healthy digestive system, prevent or treat constipation, or help lower cholesterol and blood sugar, reduce irritable bowel syndrome, and reduce the risk of colon cancer. While these supplements are generally safe, they can cause side effects such as bloating or gas, especially if taken in excess or not taken as directed.

Benefits of dietary fiber supplements

As you know, fiber is a type of carbohydrate that is naturally found in fruits, vegetables, legumes and whole grains and is important for maintaining regular bowel movements; But that's not all! Fiber has many other benefits that go beyond digestive health.

If you are not getting enough dietary fiber, taking a fiber supplement is a good option for you to reap its benefits. The benefits of fiber supplements include:

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• Maintain regular bowel movements
• Prevention or treatment of constipation
• Relief of symptoms of irritable bowel syndrome (IBS) or diverticular disease
• Help reduce blood cholesterol (and in turn the risk of heart disease)
• Help lower blood sugar (for better management or prevention of type 2 diabetes)
• Help to lose weight (because fiber is filling and has few calories)
• Reducing the risk of colon cancer

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Which fiber supplement is more suitable? (types of fiber supplements)

If the doctor recommends you to take a fiber supplement, he will also introduce the type of supplement to you. Read the supplemental text carefully; Because some supplements have added sugar, salt, flavorings or color, it is better to avoid them. Fiber supplements come in different forms such as powder and capsules.

psyllium

Made from the seeds of plants in the genus Plantago, psyllium contains 70% soluble fiber (which turns into a gel and helps soften the stool) and 30% insoluble fiber (which bulks up the stool and aids in normal digestion). .

In the gut, psyllium undergoes fermentation to become a food source for “good” bacteria. Because of this, psyllium can cause gas. Psyllium can be effective in treating constipation and IBS.

This supplement has approximately 20 calories per tablespoon. Popular brand names include Metamucil, Fiberall, Hydrocil, Konsyl, and Serutan. Most are sold as a powder and mixed with 8 ounces of water.

Methyl cellulose

Methyl cellulose is a hypoallergenic and non-fermentable fiber obtained from plant cell walls. It is a soluble fiber that absorbs water to produce softer stools in the body. It is often used to maintain regular bowel movements and to treat constipation and some causes of diarrhea.

Methylcellulose is sold under the brand name Citrocell and is available in both tablet and powder form. Regular citrocel has approximately 60 calories per serving, and sugar-free citrocel has 24 calories per serving.

Polycarbophile

Polycarbophyll is a soluble fiber that creates bulkier and softer stools. This type of fiber is not fermented and will not be absorbed by the body. In this way, the possibility of gas or bloating is less with the consumption of polycarbophil.

Polycarbophil may be used to treat constipation and bowel movement disorders, but is not suitable for people with dysphagia (difficulty swallowing).

Polycarbophil is sold under the brand names FiberCon, Fiber Lax, Equalactin, and Mitrolan. Most have about 10 calories per serving and come as regular tablets or chewable tablets.

Which supplement is better?

There is no hard evidence that psyllium, methylcellulose, or polycarbophyll is “better” than the other options. Choosing a fiber supplement ultimately depends on your doctor's opinion. We recommend that you do not go for any supplements or pills.

How much fiber should we eat? How is it used?

First, let's see how much fiber each adult needs daily:

It is better to get this amount of fiber through food and orally. But if your doctor has prescribed a fiber supplement, your dosage will be different based on the product and your condition. In general, our recommendation is to start with a low dose and gradually increase your dose. Also keep in mind that dietary fiber is not meant to be eliminated.

Dosage of psyllium

A typical dose of psyllium is 5 to 10 grams with meals at least once a day.

Dosage of citrocel

The recommended dose of Citrocel is as follows:

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• Citrocel in capsule form: two 500 mg capsules up to 6 times a day, followed by a glass of water
• Citrocel in powder form: Mix one full tablespoon (approximately 2 grams) with a glass of water up to four times a day.

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Dosage of polycarbophil

The usual dose of polycarbophil is 625 mg per day with a glass of water. To treat acute constipation, you can take 1,250 mg up to four times a day with a large glass of water.

The best time to take fiber supplements

Recommendations vary on the best time to take a fiber supplement, but you may want to split your dose into two or even three to take at equal intervals throughout the day. For example, pharmacists recommend taking your fiber supplement three times a day with food. This can prevent the bloating and gas that sometimes occurs as a result of taking a large dose at once.

Side effects of taking fiber supplements What fiber does not cause bloating?

Fiber supplements are generally not only safe but also beneficial for one's health. However, they may have some side effects for you, for example:

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• flatulence
• body cramps
• Stomach or intestinal gas production
• Diarrhea or constipation in case of excessive consumption
• Decreased blood sugar levels (which may require dose adjustments if you are taking diabetes medications)

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Some of these side effects (such as gas, cramping, and bloating) decrease after a while; Because the body gradually adapts to this amount of fiber intake. Also, the fiber supplement that causes bloating less than other types is polycarbophil.

final word

Fiber supplements and tablets are suitable and useful for those who do not get enough fiber from their diet. Fiber is essential for the health of the body, and not getting enough of it causes various problems such as constipation, blood sugar fluctuations, and increased cholesterol levels. We recommend that you use fiber supplements with the advice and prescription of a doctor.

References: verywellhealth – forbes

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