Benefiber is a fiber supplement available in powders, chewables, stick packs and caplets. Fiber is an important part of everyone's diet and naturally found in an array of plant-based foods, such as vegetables, fresh fruits, legumes and whole grains, according to the American Academy of Family Physicians.
Ingredients
Benefiber contains only one basic ingredient, called wheat dextrin, unlike other popular fiber supplements made with psyllium. The calcium-enriched version contains added calcium gluconate and calcium citrate, while the heart-health version has added vitamin B6 and B12, and the fruit-flavored supplements contain added flavoring. Wheat dextrin is a soluble fiber.
Nutrition Facts
Each Benefiber supplement constitutes a source of fiber. A serving of 2 tsp. of the original powder provides 15 calories, 4 g of carbohydrates and 3 g of dietary fiber, all soluble, with only traces of other nutrients. The heart-health powder has the same nutritional value, but also provides 0.7 mg of vitamin B6, 134 mcg of folic acid and 2 mcg of vitamin B12. The calcium-enriched powder contains 30 calories, 7 g of carbohydrates, 3 g of soluble fiber, 300 mg of calcium and 725 mg of potassium per 2 tsp. The chewable supplements provides 30 calories, 8 g of carbohydrates and 3 g of soluble fiber, and the flavored stick packs contain 20 calories, 5 g of carbohydrates and 3 g of soluble fiber.
Fiber and Health
Fiber promotes intestinal health and prevents constipation. Soluble fiber in particular has the added benefit of improving cholesterol and blood-sugar levels, according to Health Castle. The action of soluble fiber can lower the risk of cardiovascular disease and help people with diabetes better manage their condition.
Fiber Recommendations
Most Americans do not consume a sufficient amount of fiber. The current recommendations suggest an intake of about 14 g of dietary fiber per 1,000 calories, which corresponds to 38 g of fiber for men ages 19 to 50, and 30 g for men over age 50. Women between the ages of 19 and 50 should strive for 25 g a day, while women over the age of 50 should aim for 21 g a day, according to the American Academy of Family Physicians.
Warning
Whenever increasing fiber intake, whether it is through the consumption of plant-based foods or fiber supplements such as Benefiber, it is important to start slowly and gradually to avoid unpleasant gastrointestinal side effects. It is also recommended to drink more water. Benefiber supplements should be taken with at least 4 to 8 oz. of water, which is important to ensure fiber can work properly without causing problems or discomfort.
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