4 Signs You Might Need a Fiber Supplement, According to Dietitians

Many Americans don’t eat enough fiber, despite its health benefits. On average, people consume about half of the recommended daily fiber intake. Here’s when you might need to consider taking a fiber supplement to boost your intake of this digestive-friendly and heart-healthy nutrient.

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Why Fiber is Important

Fiber offers many health benefits, such as keeping you fuller longer by slowing down digestion and promoting regularity by adding bulk and softening stools. If you experience constipation, feel hungry soon after eating, or have low energy, you might not be getting enough fiber.

Do You Need a Fiber Supplement?

Fiber comes in two types: soluble and insoluble. Both are necessary for good health. Soluble fiber absorbs water and forms a gel in the digestive tract, while insoluble fiber draws water to the colon and adds bulk to the stool.

Fiber is found naturally in plant-based foods like whole grains, beans, vegetables, fruits, nuts, and seeds. It can also be extracted from food to create dietary supplements. Before starting a fiber supplement, try eating more fiber-rich foods and talk to your medical provider or dietitian. They can evaluate your eating pattern and fiber intake, and provide specific recommendations.

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1. You Experience Constipation

If you have trouble passing stools without straining, you might be constipated. Constipation is defined as having three or fewer bowel movements each week, with stools that are lumpy, hard, and dry. Dietary fiber, from foods or supplements, adds weight and volume to stool, making it easier to pass and improving regularity. Taking more than 10 grams of psyllium per day for at least four weeks can help lessen constipation.

2. You Have Watery Stools

Fiber can also help solidify loose, watery stools by absorbing water and increasing stool bulk. If you have an infection or an underlying GI condition, or if you are unsure why your stools are watery, talk to your doctor before starting a fiber supplement.

3. Your Cholesterol Numbers Are Not Budging

If your LDL (“bad”) cholesterol levels are high, your provider may recommend boosting your fiber intake. Fiber can improve heart health by lowering LDL cholesterol. Fiber binds with the cholesterol in bile, causing your body to pull circulating cholesterol to the liver to make more bile, resulting in lower cholesterol levels. Every 5-gram increase in soluble fiber supplementation can help lower total and LDL cholesterol by about 6 points each.

4. Your Blood Sugar Levels Fluctuate

If managing blood sugar levels is a challenge, your provider may suggest adding a fiber supplement. Fiber slows down digestion and the absorption of glucose into the bloodstream, helping to manage blood sugar levels. Soluble fiber, found in supplements like chicory root fiber, beta-glucans, wheat dextrin, partially hydrolyzed guar gum, and inulin, is particularly good for blood sugar balance.

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What to Consider Before Starting a Fiber Supplement

Potential Bloating

Starting on fiber supplements might cause some belly bloating and gas. Begin with small doses of about 3 to 5 grams to avoid too much gas. Stay hydrated with plenty of fluids to help things move smoothly.

Medical History and Medications

If you have a history of issues like Crohn’s disease or bowel blockages, consult your healthcare team before starting any fiber supplements. Check with your doctor or pharmacist about how fiber supplements might interact with your medications. Take fiber supplements at least two hours apart from medications to avoid any interactions.

How to Know If the Fiber Supplement Is Working

Monitor your bowel movements over two weeks. You may notice changes such as less constipation or diarrhea. If blood sugar is a concern, you may see a lower hemoglobin A1C level. For cholesterol, your total and LDL cholesterol numbers may decrease at your next blood test. If your symptoms haven’t improved, talk to your healthcare provider for a different approach.

The Bottom Line

Food is your best bet for fiber, as fiber-rich foods pack in a variety of nutrients that supplements don’t match. However, fiber supplements can be part of your routine along with fiber-rich foods, plenty of fluids, and staying active. Always consult your healthcare provider before starting any fiber supplementation.

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References

• David Nield, “4 Sneaky Signs You Might Need a Fiber Supplement, According to Dietitians,” HEALTH, 19 July 2024.
• Cheryl Mussatto, M.S., RD, Eat Well to Be Well
• Lindsay Malone, M.S., RDN, Case Western Reserve University