Psyllium-Free Fiber

Psyllium fiber refers to the ground seed husks from members of the Plantago family of plants. Many over-the-counter fiber supplements used to promote bowel regularity and prevent constipation contain psyllium, which may cause abdominal bloating and excess intestinal gas. If these side effects prove problematic or you are allergic to psyllium, choose a psyllium-free option to augment your fiber intake. Fruit, vegetables, beans, whole-grain products and some fiber supplements are good sources of psyllium-free fiber.

Fruit

Natural dietary fiber includes a group of complex plant carbohydrates that do not break down in your digestive tract. Forms of dietary fiber include cellulose, hemicellulose, beta-glucan, pectin, inulin, dextrin, lignin and resistant starch. All types of fruit naturally contain dietary fiber; the concentration differs from one fruit to another. Varieties of fruit that contain a high concentration of dietary fiber include raspberries, pears, papayas, plums, dates, figs, blackberries, blueberries, apricots and mangoes. Eat the peel, if edible, to get the most fiber from fruit. Whole fruit is a better choice than fruit juice if you are trying to increase your fiber intake.

Vegetables and Beans

Vegetables and beans are excellent sources of natural, psyllium-free fiber. Like fruit, vegetables and beans contain different types of dietary fiber. Insoluble fiber absorbs water and adds bulk to your stool. Soluble fiber dissolves in your bowels, forming a jelly-like substance that softens your stool and binds cholesterol. High-fiber vegetables include artichokes, green peas, spinach, pumpkin, brussels sprouts, lettuce, sweet potatoes, cabbage, greens, acorn squash, parsnips and broccoli. All varieties of dry beans also supply you with high concentrations of dietary fiber.

Whole Grains

Whole grains, including wheat berries, bulgur, rye, barley, oats, quinoa, amaranth, flaxseed, millet, spelt, and brown and wild rice, provide you with concentrated dietary fiber. The distinction between whole and refined grains is important because the fiber-rich husk and bran are removed from refined grains during processing. Refined grains contain only a fraction of the dietary fiber in whole grains. To increase your psyllium-free fiber intake, choose whole-grain breads, pastas, crackers and cereals.

Supplements

Many psyllium-free fiber supplements are available over the counter if you want to augment your intake. Methylcellulose is the active ingredient in several leading, over-the-counter fiber supplements. Wheat dextrin and polycarbophil are also commonly used in psyllium-free fiber supplements. If you are unsure whether the product you are interested in contains psyllium, check the ingredients. This is particularly important if you have had an allergic reaction to psyllium in the past.