Only about 5% of the general population eats enough fiber. This means most of us aren’t getting enough of it. Yet, fiber is an essential piece in preventing heart disease, stroke, diabetes, gastrointestinal disorders, certain types of cancers, and more (1).
Kelsey Costa, MS, RDN, a registered dietitian and nutrition consultant for the National Coalition on Healthcare, says, “The physical reaction of fiber in the small intestine contributes significantly to metabolic health improvements like lower cholesterol levels and better blood sugar control. These positive effects are a function of the viscosity of gel-forming fibers such as psyllium and β-glucan.”
She adds, “In the large intestine, fiber can induce a laxative effect if it resists fermentation and remains undigested through the large intestine and if it also enhances the water content percentage to normalize (soften or bulk up) the stool—wheat bran and psyllium are examples of this kind of fiber. Some fibers, like the non-fermented, gel-forming fiber psyllium, have both metabolic and stool-normalizing benefits.”
However, if you’re struggling to eat enough fiber in your daily diet—about 25 grams per day for women and 38 grams per day for men—supplements might help (2).
Fiber supplements come in powder, pill, and capsule form, making them an easy addition to most lifestyles. In particular, powder can easily be added to drinks and smoothies.
Overall, fiber supplements offer a practical solution to ensure adequate fiber intake, especially if you struggle to get enough through diet alone. Those with dietary restrictions, specific lifestyle choices, or specific health conditions that limit the intake of fiber-rich foods may benefit from a supplement.
