Should You Take a Fiber Supplement?

Get enough fiber is crucial for optimal health, however More than 90 % From the Americans no. Federalism Food guidance principles I recommend 25-34 grams of fiber daily for adults, depending on age and sex – but ordinary American food eats Only 8 grams per day“This is much less than the recommended income regardless of age or sex,” says Dr. Michel Hughes, Head of Quality and Safety of the Digestive System at Yale New Havene Hilth and Spyalo Cancer.
Should people seek to fill this gap with fiber supplements? Here are what experts say that you should know about completing these basic nutrients.
What are the fibers, in any case?
Fiber is a type of carbohydrate that your body cannot digest. There are fibers in plant foods, and “instead of breaking and absorbing them like other carbohydrates, fibers move via the digestive system, add the bulk to the stool, feed useful intestinal bacteria, and slow the absorption of sugar in the bloodstream.”
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“Eating little eating can slow the colon. This may lead to a trend and hemorrhoids. A low diet of fiber can also contribute to constipation, weight gain, obesity, bloating and gas, and an increase in the risk of chronic diseases such as diabetes and heart disease, and Colon and rectal cancer.
Should you take the fiber supplement?
Who is better Get fiber from your diet. “Full food sources for fiber are ideal because they provide additional nutrients,” says Phillips. Food also also tends to contain a group of soluble and insoluble fiber. Solid fiber, such as the type in fruits and vegetables, is dissolved in water to form a gel, while insoluble fibers – which come from sources like pills – do not dissolve.
But experts agree that some people who are struggling to meet the needs of daily fiber through food may benefit from supplements. “this It may help in the function of the digestive systemAlso with the health benefits outside the digestive system, such as lower cholesterol and regulating blood sugar levels, “says Khalaf. Celelaum peel, located in crushed products such as metamosil, methyl cellulose, located in Citrosel and its general counterparts, and has most of the data that generally supports them.
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Philips says that some fiber supplements, such as cellium peel and glucan beta, showed that they support health by improving cholesterol levels, digestion and blood sugar. But the source and the dose alike. “Not all fiber supplements are created, even if they contain the same type of fiber, equally,” Philips warns. “Some may not contain the effective quantity shown in the research, and added ingredients such as sugars or artificial sweeteners can affect tolerance and effectiveness.”
For example, the supplementary insulin – a type of soluble fiber in plants – was taken He appears Hughes says that causing the digestive system in some people and did “do not constantly show preventive effects” against colon and rectal cancer. Consult a healthcare provider to choose the best supplement for you and to ensure that you do not interact with any medications you take.
What are you looking for in the fiber supplement
Dr. Ann Mongo, co-director of the colon and rectal cancer program at the Department of Surgery at the Faculty of Medicine at Yale University of Medicine in the Department of Surgery at Yale School of Medicine in the Department of Surgery in the Department of Surgery at Yale School of Medicine in the Department of Surgery at the Medical College of Medicine, that there is an amazing set of fiber supplements-from dye to powders, there is an amazing set of fiber supplements-partly, because there is no one of the fiber supplements “Ideal”. She says considerations include taste, texture preferences and tolerance.
If the doctor advises you to annex the fiber, they will likely give up a delicate type and brand. In general, here is how to choose the right fiber supplement, says Mongiu – and what to avoid.
- Fiber type evaluation: Fiber supplements are either derived from plants – such as cellium, insulin, bay gum, flaxseed, dixrin wheat – or from a synthetic source, such as methyl kiloose. Fiber -based fibers or naturally derived from soluble fibers, which act as a manuscript and can support the health of the intestine and microbium bacteria. However, this swelling and invasion can cause some, so methelalose supplements can be a better option for some people.
- Consider the content: Look for fiber supplements that have at least 3 to 5 grams of nutrients for each meal. Some people may have less content, and therefore need to take several times a day, while others have higher doses content once a day. If you only plan to take an accessory once daily, it is better to choose one with a higher amount of fiber to get the best effect.
- Wiping ingredients: Avoid nutritional supplements with additional sugars or other additives. There are many forms of fiber supplements, including powders, pressure, biscuits, and cookies, and sometimes they contain unnecessary ingredients that can be harmful to your saying or your general health.
- Find evidence of quality control: American Food and Drug Administration does not accurately regulate nutritional supplements as medications do. However, third -party certificates can help classify these products. Look for pharmaceutical seals (USP) or NSF to ensure purity and quality.
Is it better to take powder or pill?
Many experts tend to form powder. “Fiber powders tend to be more diverse as they can be mixed in water, juices or food, which facilitates consumption of a larger amount simultaneously,” says Phillips. “It often contains soluble fibers, which helps to regulate digestion and support bowel health.” Fiber pills can be more convenient for some but may contain smaller amounts of nutrients for each dose, which means that multiple pills are needed to reach the same benefit as the crushing of the powder.
Poller fixtures also allow flexible doses, so you can control the exact amount you get, and if you consume them in one or more dose, MongIu says. Above all, “I tell my patients that it is the best fiber supplements that they are ready to take.”