This post was written by Kaitlyn Margraf, PharmD, Parkview Health.
Although high-protein food seems to be all the rage lately, it is equally important to remember to incorporate fiber into your diet. In previous posts, we have discussed what dietary fiber can do for your health and which foods are rich in fiber. Today's article will highlight fiber supplements, when they are recommended and other tips from a pharmacist.
An overview
Fiber is an indigestible carbohydrate, meaning that the body cannot break it down to use for energy. It is typically classified as either soluble or insoluble.
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Soluble fiber dissolves and forms a gel-like structure. Some types can be broken down and used by microorganisms in the gut, a process called fermentation. If the fiber type is fermentable, it may be more likely to cause gas production and less able to form a gel-like structure
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Insoluble fiber provides bulk for the stool and can help prevent constipation. It has large particles that move through the digestive tract, causing irritation and bowel movements. The irritation may worsen diarrhea or symptoms of irritable bowel syndrome.
In general, adults should consume 20 to 35 grams of fiber each day; however, this recommendation varies by age and gender.
Choosing a fiber supplement
Like other vitamins and nutrients, it is ideal to meet your daily intake by eating fiber-rich foods, but supplements may help you if it’s challenging to get enough through diet alone. Below are a few examples of fiber types and common brands they may be found in:
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Metamucil® contains psyllium husk, a soluble fiber
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Benefiber® contains wheat dextrin, a soluble fiber
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Citrucel® contains methylcellulose, a soluble fiber
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FiberCon® contains calcium polycarbophil, an insoluble fiber
Most over-the-counter supplements are soluble fibers. These are generally preferred for minimizing symptoms of irritable bowel syndrome and diarrhea, but may differ in fermentability and in their ability to form a gel-like structure.
You can find many fiber supplements in powder or capsule form, and you can choose based on your preference. Capsules may be easier to transport and take, but manufacturers often recommend multiple capsules for a single dose. Capsules should always be taken with a full glass of water. Powders are available in plain or flavored formulations. Be cautious of added sugar in some flavored powders.
No matter what form of fiber you choose, always read the label to understand the specific fiber in the product and any other ingredients added.
What to know before you start
A rapid increase in fiber may cause gastrointestinal discomfort, including gas and abdominal pain. Instead, increase fiber slowly over a few weeks and drink plenty of water, since fiber absorbs water. It can take several days before you notice the benefits of high fiber intake.
If you take fiber supplements and medications, it is best to take the medications two hours before or after the fiber. Your body may not properly absorb the medication if it gets trapped in the fiber supplement.
The benefits and side effects vary slightly between supplements. Your provider or pharmacist can help you choose a fiber supplement that may be best for you.
Contact your provider if you notice:
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Symptoms persist after trying over-the-counter options
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Severe bloating, distension or abdominal pain
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Bright red blood or dark tar in the stool
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Sudden unexplained weight loss
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New onset of constipation or diarrhea
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Family history of colon cancer or inflammatory bowel disease
Talk to your primary care provider about your symptoms to ensure you do not have any underlying diseases.
For more information on pharmacy services, contact or visit a location near you.
