- Fully value food is the best fiber source supplements should only fill short-term gaps.
- Fiber preparations can relieve constipation, flatulence, hunger and high cholesterol levels.
- Start slowly with nutritional supplements and get instructions from a doctor.
They probably don’t consume enough fiber – most Americans don’t. Studies show that around 97% of men and 90% of women in the United States do not meet the daily fiber recommendations. This is a problem because fiber plays an important role in general health – support for digestion and heart health, promotion of satiety and reduce the risk of chronic diseases such as diabetes, obesity and certain cancer.
“One of the best things in fibers is that it is a team player,” says Amanda Sauceda, MS, RD. “Fiber can not only help your intestine, but is also great for blood sugar, heart health and weight management.”
The best way to meet your fiber needs is to eat a variety of fiber -rich foods, including vegetables, fruit, whole grains, legumes and nuts. In some cases, however, fiber fiber supplements can – especially if digestive symptoms appear, the gap. But there is an important thing here: fiber preparations can be one Backup for their fiber needs, but they are not Substitute For fiber -rich foods.
“While there are definitely situation in which fiber supplements can be used, if you rely entirely on them for your fiber intake, you’re likely missing out on an array of micronutrients and overall dietary diversity,” Says Maddie Pasquariello, MS, RD.
Here are some signs that a fiber preparation can be considered – and how to use you safely.
1. They are clogged for days
If you are secured for several days and have not helped the increasing food fiber, an addition can offer a temporary relief. “If you have a longer constipation that could not address increased recording by food, it could add a fiber preparations for a few weeks,” says Pasquariello. “However, I would not rely in the long term that your fiber needs.”
2. You feel gas -like or bloated.
Apart from the fact that it is very uncomfortable, flatulence or abdominal complaints can sometimes signal constipation. “Many times when people are bloated are actually clogged, and the flatulence is a by -product of it,” says Sauceda. “When the constipation is corrected, the flatulence improves.” If Food does not cut it, an addition can help to get things moving.
3. You are always hungry
Fiber increases saturation by slowing down the digestion and giving meals in large quantities. If you don’t eat enough fiber, you may find hungry all the time. In addition, fiber helps regulate blood sugar levels, which can help prevent spikes and accidents in which you feel hungry shortly after eating. “When we get blood sugar tips, it can actually feel hungry and eat unnecessary calories,” says Sauceda.
4. You have a high cholesterol level
“One of the advantages of fiber is that it can help reduce cholesterol levels,” says Pasquariello. High cholesterol – especially increased LDL (known as “bad”) cholesterol – can be a sign that your diet in soluble fiber could be low. You will find soluble fiber in foods such as oats, legumes, fruit and vegetables. In the digestive tract, it binds cholesterol and helps to remove it from the body. However, if you do not get enough soluble fiber from your diet, you could miss these cholesterol -lowering advantages, and a fiber addition could help.
So choose and use a fiber preparation and use it safely
If you believe that a fiber preparations could help, choose one that is suitable for you.
- Search for an addition that meets your specific needs. Different types offer different advantages. “For example, something with insoluble fiber can help stimulate intestinal movements and improve constipation, while viscose fiber preparations are helpful to stabilize blood sugar and reduce cholesterol levels,” says Pasquarillo.
- Check the ingredients. Pasquariello recommends looking for an insult to add a supplement, offering a transparent list of ingredients and being tested independently.
- Work with a health service provider. Not all fiber preparations are not the same, nor are the symptoms of every person. A medical specialist can help you find an addition and dosage that fits your special needs.
- Start slowly. “Many of the symptoms that alleviate fiber and fiber preparations can actually tighten – cramps, bloating and digestive problems – if they start too much,” says Pasquariello. If you don’t get a lot of fiber in your diet, Sauckeda recommends starting your dietary supplement every other day to give your body time to adapt.
The 6 best fiber preparations according to the nutritionists
Our expert
The best way to meet your daily fiber needs is to eat a varied diet that is rich in food on a herbal basis. In people with limited access to fiber -rich foods or people with specific nutritional restrictions, dietary supplements can help close the gap. If you notice symptoms such as persistent constipation, flatulence, high cholesterol or constant hunger, it is worth discussing with a health service provider.
Remember: the dietary supplements are best suited as a short-term support as a long-term solution.
“If you use a dietary supplement, try to keep it at short notice while building the fiber absorption from food sources,” says Pasquariello.
