With diets dominated by refined grains instead of whole grains, the average American only consumes about 15 grams of fiber each day, according to the Harvard School of Public Health. That's barely more than half of the recommend daily consumption. Refined grains, such as white flour, are milled to remove the wheat germ and bran, which also removes nutrients and the grain's natural whole fibers, notes the American Heart Association. Fiber supplements, such as Benefiber Powder, offer a simple way to add fiber back into your normal, daily diet.
Types
There are two types of natural fiber: water-soluble and insoluble. According to the Hughston Health Alert, water soluble fiber sources include beans, legumes, seeds, oats, fruits, and wheat dextrin. Water-insoluble fiber is found in natural "roughage": bulky, indigestible materials in whole-grains, vegetables and cereals.
Recommended Intake
According to the Harvard School of Public Health, you should consume about 20 grams of fiber each day. The American Heart Association notes that fiber intake should vary based on an individual's age, gender and daily caloric needs. If you need about 2,000 calories each day, the AHA suggests 25 grams of fiber. The AHA also recommends consuming fiber-rich foods instead of relying on fiber supplements, such as Benefiber.
Benefits
Benefiber uses water-soluble fiber in the form of wheat dextrin, which absorbs water as it passes through your digestive tract. According to the Hughston Health Alert, water-soluble fiber takes longer to pass through your stomach, giving you long-lasting, hunger satisfaction. This satisfaction keeps you feeling full longer, so you eat less throughout your day. Fiber-rich foods are also low in calories, allowing you to cut calorie intake in two ways, and fewer calories translate into weight loss.
Ingredients
Each two-teaspoon serving of Benefiber Powder contains 3 g of water-soluble wheat dextrin fiber, 12 percent of the daily recommended value based on a 2,000 calorie diet. One serving has only 15 calories and no sodium. Other products, such as Benefiber Chewables and Caplets, contain additives for preservation and texture in the form. Benefiber Powder contains no sugar or added flavors.
How to Use
Benefiber Powder dissolves into almost any liquid or soft food, but is not recommended for carbonated drinks. Children over the age of 12 and adults can use a full serving up to three times a day, but children between the ages of 6 and 11 should only use a half-serving. Always ask your doctor before adding a supplement to your diet. Mix Benefiber into 8 oz. of your normal foods at each meal to increase your daily fiber intake.
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