List Of Dietary Fiber Supplements

Fiber is an essential part of a healthy diet. It promotes digestive health and helps maintain normal blood lipid levels. There are two types of fiber, soluble and insoluble. Soluble fiber slows digestion and can help prevent heart disease. Insoluble fiber adds bulk to increase stool size and transit time. The National Academy of Sciences recommends a daily intake of 25 g for women and 38 g for men. A wide variety of fiber supplements are available to help you meet that goal.

Psyillium

Psyllium comes from the husks of the seeds of Plantago ovate and contains high levels of soluble fiber. In Sept. 2010, the "Journal of Clinical Gastroenterology" reported a review of psyllium benefits. It stated that psyllium is effective in reducing cholesterol, body weight and hypertension. It also helps raise HDL, the good cholesterol. Psyllium is a fermentable fiber and may cause gas. Konsyl and Metamucil are made with psyllium.

Wheat Dextrin

Wheat dextrin is a natural, soluble fiber that is sugar-free, tasteless and dissolves completely in most non-carbonated beverages and soft foods. According to guidelines set by the FDA, wheat dextrin has less than 20 parts per million and is within the gluten-free definition. However, people with gluten intolerance should not consume these products without advice from a doctor. Benefiber contains wheat dextrin fiber.

Inulin

Inulin is extracted from the sugar beet, polymerized and purified to produce powdered inulin. It can also be produced from chicory and Belgian endive plant. Inulin provides a fat-like mouthfeel and is tasteless. It is not digested in the upper gastrointestinal tract and provides no calories. It also stimulates intestinal manufacture of good bacteria. Inulin is the type of fiber used in FiberChoice and Metamucil's Clear & Natural fiber supplement.

Methyl Cellulose

Methyl cellulose comes from plant cell walls and is an insoluble fiber. It is non-fermentable and should produce less intestinal gas. You will find methyl cellulose in Citrucel.

Partially Hydrolyzed Guar Gum

Guar gum is a soluble fiber taken from the guar plant seed. Guar gum has many benefits. "Bioscience, Biotechnology and Biochemistry" reported a study in May 2004 that determined PHGG is effective in reducing cholesterol and triglycerides. In March 2006, a study by the Gastroenterology Department at the University of Genoa concluded that partially hydrolyzed guar gum is effective in reducing symptoms of both constipation-dominant and diarrhea-dominant irritable bowel syndrome. Partially hydrolyzed guar gum is used in Sunfiber fiber supplements.