Fiber is an important part of your diet as it helps regulate gastrointestinal health and maintain a healthy weight. Studies have show that up to 90 percent of all Americans do not get enough fiber in their diet. A fiber deficiency makes individuals prone to conditions such as irritable bowel syndrome, constipation, diverticulitis, obesity, diabetes mellitus, cardiovascular disease, Crohn's disease, ulcerative colitis and colon cancer. Fiber can be obtained in the diet by consuming vegetables, fruits and whole grains. Many manufacturers have made strides to increase the amount of fiber in packaged and frozen foods. Aim to consume at least 25 grams of fiber daily to meet nutritional goals.
What to Look for
When selecting a fiber supplement, aim for a product which contains at least 4 grams of fiber per serving, or approximately 16 percent of your daily value. There are many supplements available on the market in tablet, powder and pill forms. Familiar trade names on the market include Metamucil, Fiber One and Benefiber. When consuming these products, it is important to make sure that you have adequate water intake. Increasing fiber intake leads to the formation of bulky stools, and this can lead to a sensation of constipation without adequate fluid intake.
Common Pitfalls
Some people are unaware that many food items have more fiber than the fiber supplements that they are taking. Take time to read the food labels the next time you go grocery shopping. For example, one serving of Raisin Bran cereal usually contains about 8 grams of fiber per serving. This amount of fiber is twice the amount found in most fiber supplements. Also, manufacturers such as Fiber One and Kashi have made conscious efforts to supply products that consistently have 5 grams of fiber or more per serving. While fiber supplements have not been shown to cause any harm, it is always best to try to obtain your fiber needs from your diet, if possible. In order to assess the amount of fiber that get in your diet, make a food diary over the course of a given week. This will give you an idea of whether or not you are obtaining enough fiber from your diet alone.
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