Dietary Fiber Supplements

There are two kinds of fiber: soluble and insoluble.

1. Insoluble dietary fiber (IDF). Adds bulk to the stool, which helps in easy  passage through the digestive system , and helps in relieving constipation. It balances the pH in the intestines and helps prevent colon cancer. Most common sources are seeds, nuts, dark green leafy vegetables, and wheat bran.
2. Soluble dietary fiber (SDF). Absorbs water and creates a gel-like texture in the tract when mixed with digestive juices in the gut. This gel slows down the digestion process making you feel fuller for a  longer time. This is how fiber helps in maintaining a healthy weight. Soluble fiber also attaches itself to particles of cholesterol thus preventing its absorption and eliminating it through the intestine. This reduced overall cholesterol levels as well as the risk of heart disease. A Generous intake of these fibers in the diet is associated with low risk of CVD, hypertension, diabetes, obesity, and colon cancer and gastrointestinal disorders.

Most people don’t eat enough fiber, in their diet creating the need for supplements. Some of the fiber supplements are:

Inulin

Inulin is one of the types of prebiotic fiber, which means that it causes significant, favorable changes to your colon’s bacterial population. Digestive bacteria play a major role in how well the nutrients are absorbed and produce hormones related to anxiety and appetite.

A common fiber supplement brand name that uses inulin as the active ingredient is NOW Foods Inulin Prebiotic Fos and Nutrilite fiber blend.

Methylcellulose

Methylcellulose is made from cellulose. It is non- fermentable fiber thus it is less likely to cause bloating and gas. Methylcellulose is 100 percent soluble fiber and found in powder form. It is also sold as a thickener and emulsifier for culinary dishes. However methylcellulose  dissolves only in cold liquid and not hot liquids so it is not suitable for hot dishes.

A common fiber supplement brand name that uses methylcellulose as the active ingredient is Citrucel.

Psyllium

Psyllium, also called ispaghula, is made from the seed husks of the Plantago ovata plant. Psyllium contains 70 percent soluble fiber, thus it gives the feeling of fullness and also slows down digestion . It also contains some insoluble fiber, thus it provides bulk and help in easy passage through the intestine and keeps your bowels regular.

Psyllium also eases the painful symptoms associated with irritable bowel syndrome (IBS), Crohn’s disease, hemorrhoids, and anal fissures. It is the only supplemental fiber shown to help lower LDL "bad" cholesterol). For Diabetics, psyllium can help maintain a healthy glycemic balance. It also helps in controlling weight by keeping you feel full for a longer time.

A common fiber supplement brand name that uses Psyllium as the active ingredient is

• Metamucil
• Fiberall
• Cilium
• Maalox Daily Fiber Therapy
• Uni-Laxative

Wheat Dextrin

Wheat dextrin is a manufacturing byproduct of the wheat plant and contains only soluble fiber. It’s tasteless and can dissolve in both hot and cold liquids. It can also be used in cooking and doesn’t thicken. Being soluble fiber, it gives you a feeling of fullness slows digestion thus help in managing weight, cholesterol and stabilizing blood sugar thus helping in manage type 2 diabetes.  It contains less than 20 ppm of gluten, so it meets the requirements to be labeled gluten-free.

A common fiber supplement brand name that uses methylcellulose as the active ingredient is Benefiber.

Use Supplements Safely

Go slow. If you add a lot of fiber to your diet too quickly, it can cause some uncomfortable side effects, like bloating, cramping, and gas. Gradually build up how much you take. It also helps to take supplements with a large glass of water and stay hydrated throughout the day.