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Products and services. I find it difficult to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day? Answer From Michael F. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights.
Measure content performance. Develop and improve products. List of Partners vendors. Fiber supplements are nutritional products that are available over the counter at drugstores, health food stores, big box stores, and online. They come in a variety of formulations, including capsules, powders, and baked goods and they contain one of three types of fiber— psyllium , methylcellulose, or polycarbophil.
Fiber supplements typically are taken to help maintain the healthy functioning of the digestive system , aid in weight loss, and help treat or prevent certain diseases and conditions.
They generally are regarded as safe, but some fiber supplements can cause side effects, such as bloating or gas, especially if they are not taken according to directions. Fiber is a type of carbohydrate that's naturally found in fruits, vegetables, legumes, and whole grains.
Fiber is important for maintaining regular bowel movements. Dietary fiber is also filling and it can be helpful for weight loss and maintenance. Despite being so plentiful, most Americans do not eat enough of the foods that naturally contain fiber. Supplements can help people gain the many health benefits of fiber, which include helping maintain optimal blood sugar and cholesterol levels.
Adequate fiber intake also is associated with preventing certain cancers, heart disease, diabetes, and food allergies. For optimal health, the Academy of Nutrition and Dietetics recommends adult males get at least 38 grams g of fiber per day and females get 25 g of fiber per day. Often, people take fiber supplements to help manage common digestive problems. Fiber supplements are sometimes included as part of an overall treatment plan for conditions such as irritable bowel syndrome IBS and inflammatory bowel diseases IBD including Crohn's disease, and ulcerative colitis.
They should be used only with a healthcare provider's direction in these circumstances. The potential side effects of fiber supplements include:. Because of the way fiber supplements bulk up in the dietary contents in the intestinal tract and absorb surrounding materials, they can interfere with the body's ability to absorb medications, vitamins, and nutrients.
Fiber supplements come in a variety of formulations, including powders to be mixed with water or another liquid or capsules to be swallowed whole. Fiber is also often added to foods like crackers, cookies, cereals, and bars. Dosage will vary based on the product and the desired effects. It's generally advisable to start with a low dose and build up until you've reached the recommended total daily fiber intake, which should always take into account your dietary sources of fiber.
It breaks down in the gut fermentation as a food source for the "good bacteria. Psyllium is used to treat constipation and IBS. It has roughly 20 calories per tablespoon. Insoluble Fiber: This type, as the name implies, does not dissolve in water but instead remains more or less intact even after moving through the small intestine. Insoluble fiber:. Regardless of the type you consume, the recommended daily intake of fiber from food is 25 to 30 grams.
As noted above, though, this number is closer to 15 grams of fiber a day for most Americans. In response to the Atkins diet and some other fad diets, a lot of attention was focused on how the sugar in carbohydrates is bad for you, but this also inadvertently may have caused people to avoid the other kinds of carbohydrates that are actually rich in fiber like whole grains, for instance.
The basic premise of taking fiber supplements is that you can take the supplement to shore up your daily needs without having to alter your diet at all. Most fiber supplements are made of psyllium husk and come in the form of capsules, powders, gummies, caplets, or chewable tablets, and they are meant to be taken on a regular basis. If you have intestinal problems, such as a history of a bowel blockage or Crohn's disease, talk to your doctor before adding a fiber supplement to your diet.
It's also a good idea to ask your doctor or pharmacist whether fiber supplements interact with any medications you take. Fiber supplements can decrease the absorption of certain medications, such as aspirin, carbamazepine Carbatrol, Epitol, others and others.
Fiber supplements can also reduce blood sugar levels, which may require an adjustment in your medications or insulin if you have diabetes.
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