Every day, men and women under the age of 50 should consume 38 g and 25 g of fiber, respectively, according to FamilyDoctor.org. Men over the age of 50 should consume 30 g of fiber daily, and women over 50 should aim for 21 g daily. If you are having trouble getting enough fiber in your diet, fiber supplements may help.
Types of Fiber
Fiber is a type of carbohydrate that your digestive tract cannot absorb. This means that fiber from your food or supplements passes through your digestive tract. Fiber comes in two forms: soluble and insoluble. Soluble fiber can partially dissolve in water, where it swells to a gel-like consistency. Insoluble fiber does not dissolve in water and can help push fecal material through the digestive tract. Different plant-based foods have differing amounts of each type of fiber.
Fiber Supplement Benefits
Most fiber supplements contain soluble fiber, such as psyllium. Soluble fiber can add extra bulk to your stool and can help relieve constipation or irregular bowel movements. Soluble fiber can also be used to lower your cholesterol levels, because the fiber makes it harder for your intestines to absorb cholesterol from your diet. Diabetics can also benefit from soluble fiber supplements, because they help lower blood-glucose levels. People can also take fiber supplements for irritable bowel syndrome and diarrhea.
Using Supplements
Although it is better to get your fiber from whole foods rather than supplements, you can use fiber supplements if you are having trouble getting enough fiber in your diet or if you have a health problem that would benefit from fiber supplementation. Fiber supplements can be taken in a variety of forms, including powders, wafers and tablets. Follow the directions on the packaging of your supplement. If you are having trouble with bloating or gas, consider lowering your dose.
Safety
Fiber supplements are generally safe to use. You should make sure that you take your supplement with plenty of water, as soluble fiber can get caught in your digestive tract if you don't consume it with water. You should also talk to your doctor before taking fiber supplements, because these supplements can interfere with the absorption of some medications, such as aspirin and the blood thinner warfarin.
References
- FamilyDoctor.org; FIber: How to Increase the Amount in Your Diet; December 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; Fiber Supplements: Are They Safe to Take Every Day?; Michael Picco; April 2009
- University of Maryland Medical Center; Psyllium; Steven D. Ehrlich; May 2009
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