FemTech

9 Best Fiber Supplements To Reduce Bloating, Gas, Constipation

August 29, 2023

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Getting enough fiber from foods is always the goal, but not everyone can do this easily. If you have tried to up your fiber intake and still need help, here are 10 fiber powder, capsules, and gummies recommended by registered dietitians, to consider. Remember: Always consult with your doctor before trying new supplements. Meet the experts: <a href=”https://www.nutritionhappens.com/about/” target=”_blank”>May Zhu, RD,</a> is the founder of <a href=”http://www.nutritionhappens.com/” data-vars-ga-ux-element=”Hyperlink” target=”_blank”>Nutrition Happens</a>. <a href=”https://keatleymnt.com/”>Scott Keatley, RD,</a> is the co-owner of <a href=”https://keatleymnt.com/” target=”_blank” data-vars-ga-outbound-link=”https://keatleymnt.com/” data-vars-ga-ux-element=”Hyperlink” data-vars-ga-call-to-action=”Keatley Medical Nutrition Therapy”>Keatley Medical Nutrition Therapy</a>. <a href=”https://jessicacordingnutrition.com/” target=”_blank”>Jessica Cording, RD</a>, is the author of The Little Book of Game-Changers. <a href=”https://www.amydgorin.com/”>Amy Gorin, RDN</a>, is an inclusive plant-based dietitian and the owner of<a href=”https://masterthemedia.co/”> Master the Media</a> in Stamford, Connecticut.<h2 class=”body-h2″>The Benefits Of Getting Enough Fiber </h2>“Fiber plays a crucial role in digestion, helping to bulk up and move stools through the digestive tract,” says <a href=”https://keatleymnt.com/” target=”_blank”>Scott Keatley, RD,</a> co-owner of <a href=”https://keatleymnt.com/” target=”_blank” data-vars-ga-ux-element=”Hyperlink”>Keatley Medical Nutrition Therapy</a>. “It also helps regulate blood sugar levels, can lower cholesterol levels, and promotes a healthy gut microbiome.” Having enough fiber can also help you to feel full “potentially assisting with weight management,” Keatley says. A high fiber diet has even been <a href=”https://pubmed.ncbi.nlm.nih.gov/32249416/” target=”_blank”>linked</a> with a lower risk of being diagnosed with breast cancer, he points out. And, <a href=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5883628/” target=”_blank”>studies</a> have also associated a high fiber intake with a lower risk of type 2 diabetes. <h2 class=”body-h2″>What are fiber supplements?</h2>There are two main types of fiber: insoluble and soluble fiber. Insoluble fiber does not dissolve in water and helps create bulk in the stool, while soluble fiber dissolves in liquids and helps create a gel-like consistency that promotes stool regularity. “To optimize digestion, ideally, we need a mixture of both in our diets,” explains Zhu. “Most supplements will be broken down into mainly these two categories and may contain both in one product, but you might also find fiber supplements on the market these days that include prebiotic fiber, which is a type that helps feed the good gut bacteria in our digestive tract to promote healthy digestion.”A prebiotic fiber supp combined with a live <a href=”https://www.womenshealthmag.com/health/g40838930/best-probiotic-for-women/” target=”_blank”>probiotic strain</a> is a good choice for people looking to add a fiber supplement to support their general health. But Keatley says these are slightly different from “regular” fiber supplements. “While all prebiotics are fibers, not all fibers are prebiotics,” he explains. “Prebiotic fibers specifically feed beneficial bacteria in your gut, whereas ‘regular’ fiber supplements may just be providing bulk and aiding in digestion without necessarily having the prebiotic effect.” Those who are dealing with constipation will benefit from a product that contains insoluble fiber, which adds bulk to the stool, and soluble fiber to speed up the elimination process. “But if you are adding a supplement for diarrhea, then you will want something that only contains soluble fiber to help absorb excess water from the stomach and intestines,” Zhu says.There are a few active ingredients you’ll usually spot in fiber supplements, including psyllium husk, inulin, methylcellulose, and wheat dextrin,” Keatley says.<h2 class=”body-h2″>Who needs a fiber supplement?</h2>If you are eating a variety of fiber-rich foods on a weekly basis, you may not need a supplement. The same goes for people who are regular and don’t have constant <a href=”https://www.womenshealthmag.com/weight-loss/g23692194/how-to-reduce-bloating/” data-vars-ga-ux-element=”Hyperlink” target=”_blank”>bloating</a> or constipation. And remember: It is always best to get fiber from food sources first since they also contain essential vitamins and minerals that a supplement cannot provide.“I really like taking a food-first approach,” says <a href=”https://jessicacordingnutrition.com/” target=”_blank”>Jessica Cording, RD</a>, author of The Little Book of Game-Changers. “But if you have a hard time meeting your fiber needs through your day-to-day diet or you find that your fiber needs are increasing, you may want to consider a supplement.” (Again, your doc can advise you here!) Cording says that people who are taking iron supplements may also benefit from a fiber supplement. “Iron supplements increase the risk of constipation, and a fiber supplement can be useful in alleviating that,” she explains.<h2 class=”body-h2″>How To Choose The Right Fiber Supplement For You</h2>“Fiber is treated as a dietary supplement and not a drug,” Keatley points out. Meaning, it’s not regulated as tightly as medications are. “Therefore, it’s important to select a brand that you trust is using quality ingredients that will help you to meet your goals,” he says. Cording suggests opting for a supplement with a shorter ingredients list. “The less complicated, the better,” she says. She also recommends steering clear of products with added sugar, if possible. <h2 class=”body-h2″>9 Fiber Supplements To Consider</h2>Below, we pulled together a list of nine fiber supplements, each with pros and cons based on expert insight or product reviews. ” />