The optimal amount of daily fiber is 30 grams or more. Sources of fiber include beans, vegetables, fruits and whole grain foods such as bread and cereal. You can add more fiber to your diet by taking fiber supplements, which are sold over-the-counter. However, some fiber supplements also act as laxatives and may not be right for you. Consult your doctor about fiber supplements.
Metamucil
According to Metamucil's website, it is "the only leading fiber supplement brand that contains 100% natural psyllium fiber." Psyllium is a bulk-forming laxative that is used as a treatment for constipation. Metamucil fiber supplements come in the form of powder, pills and wafers. The powder is available in orange, berry and pink lemonade flavor. Like the pills, each powdered serving contains 3g of dietary fiber, 2g of which is psyllium fiber. Wafers come in apple and cinnamon flavors. Two wafers constitute one serving and each serving contains 5g of fiber, which includes 3g psyllium fiber. The wafers contain gluten, a protein that can cause allergic reactions. Metamucil also makes a powder with inulin fiber instead of psyllium. Inulin is not a laxative and can be dissolved in drinks or food.
Benefiber
Benefiber does not contain psyllium or inulin. Instead, its source of fiber is wheat dextrin. Unlike Metamucil, it is not a laxative. However, like Metamucil, one serving of Benefiber contains 3g of fiber. Benefiber can be taken as a caplet, chewable pill or powder. The powder comes in regular and orange flavor. The regular flavor powder can be added to soft foods or non-carbonated fluids. Single size powders, which come in cherry pomegranate, raspberry tea, kiwi strawberry and citrus punch, can be dissolved in a bottle of water when on the go.
Konsyl
Konsyl is one of the oldest available laxatives, which was introduced 45 years ago. Like Metamucil, it consists of 100% of psyllium but unlike Metamucil, it is not a leading brand. Konsyl comes in caplets or powder form and it is not flavored or sweetened. It contains 6g of psyllium per dose, which is significantly more fiber than Metamucil or Benefiber. Konsyl is advertised as a treatment for constipation as well as a remedy for irregularity. It is also the only fiber supplement that boasts its laxative quality by ensuring a bowel movement within 12 to 72 hours after taking it.
Citrucel
Citrucel neither contains psyllium fiber nor wheat dextrin. Instead, the main ingredient in Citrucel is fiber from methylcellulose, which is referred to as "smart fiber." According to Citrucel's website this type of fiber does not cause excess gas or bloating like psyllium can. Unlike Metamucil and Konsyl, it is not used to treat constipation because it is not a laxative. However, like Benefiber, it promotes regularity. Citrucel comes in the form of an orange-flavored powder or caplet. Each dose of powder contains 2g of methylcellulose fiber, whereas 4 caplets are needed to get the same about. Citrucel provides the least amount of fiber per serving as compared to Metamucil, Benefiber and Konsyl, which contains the most.
Member Comments