A high-fiber diet offers many health benefits including preventing constipation and irregular bowel movements, lowering cholesterol and lowering glucose levels. Fiber can be found in many natural dietary sources, as well as supplements.
Choosing a Type of Fiber
According to the Mayo Clinic website, there are two types of fiber. Soluble fiber -- the kind that dissolves when mixed with water to form a gel-like substance, helps to reduce high cholesterol and lower glucose levels. This type of fiber is found in natural sources such as beans, peas, barley, psyllium and citrus fruits. It can also be obtained as a supplement. Insoluble fiber is the kind that helps to speed up the movement of waste material through your intestines. It bulks up the stool and helps prevent constipation. Natural sources of insoluble fiber are bran, nuts, vegetables and whole wheat flour.
Yerba Mate
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Yerba mate is a type of holly plant native to Spain. The leaves and stems of the plant can be steeped in hot water to make a tea. It can also be taken in capsule form as a daily supplement. Although some practitioners of alternative medicine claim that yerba mate can help with weight loss and is a good source of fiber, Katherine Zeratsky, Mayo Clinic nutritionist, R.D., L.D., cites that large doses of yerba mate over a long time may lead to some forms of cancer.
Psyllium
According to Medline Plus, psyllium comes from the seed husks of Plantago ovata. Psyllium is rich in dietary fiber and is the main ingredient in several over-the-counter laxatives. As well as help to prevent constipation, it also lowers cholesterol levels. The suggested adult dosage according to Medline Plus is 20g to 35g per day. Some allergic reactions have been reported, including anaphylaxis and obstruction of the GI tract in patients who have undergone bowel surgery. You should consult your physician before using a fiber supplement.
Methylcellulose
According to the American Cancer Society, methylcellulose is a bulk-forming fiber that expands as it passes through the intestines by absorbing water. It can help reduce constipation and also slow down the effects of diarrhea. The recommended dosage is one sachet of powder mixed with an 8 oz. glass of water, as directed by your physician. Side effects may include nausea, vomiting, stomach cramps and bloating.
Polycarbophil
Polycarbophil is similar to methylcellulose; it is also derived from plant sources and passes through the body without being absorbed. It bulks up the stool by absorbing water during its passage through the intestines. The suggested dosage is one tablet with a full glass of water, up to four times daily. Side effects, according to Drugs.com, may include bloating, trouble swallowing, chest pains and rectal bleeding. You should consult your physician before using a fiber supplement.
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