Fiber supplements are typically taken to maintain a healthydigestive system, prevent or treatconstipation, or help lowercholesterolandblood sugar.
Fiber is important for maintainingregular bowel movementsand offers numerous other benefits that extend well beyond digestive health.
Fiber supplements are not intended to replace fiber found naturally in food.
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Fiber is also often added to foods like crackers, cookies, cereals, and bars.
Dosage will vary based on the product and the desired effects.
In the gut, psyllium undergoes fermentation to become a food source for the “good” bacteria.
For this reason, psyllium can cause gas.
Most are sold in powder form and mixed with 8 ounces of water.
It’s a soluble fiber that pulls in water to create a softer stool.
It is often used to maintain regular bowel movements and to treat constipation and some causes of diarrhea.
Methylcellulose is sold under the brand name Citrucel and is available both as a caplet and powder.
Regular Citrucel has roughly 60 calories per dose, while Sugar-Free Citrucel has 24 calories per dose.
It does not ferment and is not absorbed by the body.
As such, there is less likely to be gas or bloating.
Polycarbophil is sold under the brand names FiberCon, Fiber Lax, Equalactin, and Mitrolan.
Most are around 10 calories per dose and come as either regular tablets or chewable tablets.
The typical dosage of polycarbophil is 625 mg per day, followed by an 8-ounce glass of water.
For these reasons, check that to check the ingredients listed on the packaging before making your purchase.
Which Fiber Supplement Is Best?
The choice of fiber supplement is ultimately a personal one, ideally made with input from your healthcare provider.
Summary
Fiber supplements can be used to add to the dietary fiber you get from food.
There is evidence that they can reduce the risk of heart disease and even colon cancer.
Fiber supplements contain either psyllium, methylcellulose, or polycarbophil.
Side effects include gas, bloating, and cramping.
For example, the makers of Metamucil advise taking their product three times a day with meals.
In general, you should avoid taking your medications with your fiber supplements.
Ask your healthcare provider about the ideal timing.
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