Consuming lots of dietary fiber has many health benefits. The Harvard School of Public Health notes evidence that fiber helps prevent several disorders including heart disease, type 2 diabetes, and gastrointestinal problems such as diverticular disease and constipation. Both soluble and insoluble fiber are beneficial, keeping the digestive system regular and preventing constipation. Soluble fiber also helps lower blood cholesterol. In addition to eating high fiber foods, taking fiber supplements may be a good strategy for some people, especially those suffering from chronic constipation or irritable bowel syndrome. Although fiber supplements are considered safe and free of serious side effects, consult a doctor to determine if adding these supplements to your diet is advisable for you.
Psyllium Supplements
Psyllium is a soluble fiber extracted from plants. It swells in the intestines and helps form bulky stool, making it softer and relieving constipation. It is available as powder, or in capsules or wafers, sometimes flavored to make the supplement more palatable. You can mix it with water or juice, or swallow capsules whole. Psyllium supplements are sold under several brand names including Metamucil, Konsyl and Serutan.
Methylcellulose Supplements
Methylcellulose is a substance that is a part of cell walls. It is a soluble fiber able to absorb large quantities of water, forming a gel in the intestines. Like most fiber supplements, methylcellulose increases the amount and softness of stool, making bowel movements more frequent and relieving constipation. Citrucel is the most common brand under which methylcellulose is sold.
Polycarbophil Supplements
Polycarbophil is another type of soluble fiber that is a component of several plants. It is extracted from plants and usually sold in tablet or capsule form. For effectiveness, swallow it with lots of water or other fluid. It absorbs liquid from the gastrointestinal tract, swells and helps move food through the tract. Polycarbophil is available as several brand names including Fibercon and Fiberlax. Add all fiber supplements to your diet gradually to minimize the possibility of bloating or gas.
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