Fiber is a major nutrient that is vital to a balanced diet, gut health, weight management, and overall health. When it comes to consuming adequate amounts of dietary fiber, it seems that adults simply are not getting it done. Recent statistics show that most Americans only consume about half of the recommended dietary allowance, or RDA, of fiber each day. While it seems that much of the attention to dietary habits are often directed at cutting carbohydrates, or consuming ample amounts of protein, how is that fiber is so commonly overlooked?
Dietary fiber consists of various compounds that are found in plants. These compounds are carbohydrates that are not well recognized in the body and are not digested, meaning it mostly passes through the gastrointestinal (GI) system intact.
There are two primary forms of dietary fiber that bring various benefits that can contribute to wellness. Insoluble fiber is a type of fiber that cannot be dissolved in water, meaning it continues its path in the GI system mostly unchanged. This fiber is best known for its ability to add bulk to stool and can play a role in regularity. In contrast, soluble fiber can be dissolved in water and may collect waste throughout its path in the GI system.
While both forms of fiber support various parts of health, it is important to consume a combination to gain all benefits for wellness.
How Much Fiber Should We Eat Daily?
Consuming a wide variety of plant-based foods is important for helping to meet dietary fiber intake goals each day. Current guidelines suggest that women should consume at least 25 grams and men 38 grams of fiber each day. Commonly meeting daily fiber goals can help to support wellness and the following potential perks:
- It supports weight management. Since fiber is not digestible, it makes it to the stomach untouched, thus adding bulk to the stomach. Around meals, this may help to prevent overeating and can play a role in any weight management program.
- Fiber might help to lower cholesterol. Especially when consuming soluble fiber and foods that contain inulin, a prebiotic compound, regularly meeting dietary fiber intake may support lower cholesterol.
- It encourages regularity. Staying regular can help to prevent and fight constipation and can play a role in lasting GI health. Insoluble fiber can help to add bulk to waste for quicker transit time.
- It might support healthy blood sugar levels. Recent studies have shown that increased dietary fiber can support glycemic control and HbA1c levels. Studies have shown similar findings when fiber comes from the diet or from supplementation.
Tips for Adding More Fiber Each Day
Adding more fiber to each meal can help to support meeting fiber intake goals. However, it can be challenging to meet daily fiber recommendations when the current diet is not making the cut. Consider the following tips to encourage more fiber in the diet.
- Swap to whole wheat breads, pastas, rice, and carbohydrates whenever possible.
- Encourage more legumes regularly. They contain ample fiber and protein, and a little bit of legumes go a long way.
- Aim for five servings of fruits and vegetables, and aim for eating fruit rather than juicing.
- Snack on raw nuts such as almonds, walnuts, and cashews.
- Eat more apples and oatmeal. Apples contain pectin and oatmeal offers beta-glucans that can help to support cholesterol levels.
- Supplement with fiber powders to encourage both soluble and insoluble fiber each day. Knowing when to take fiber supplements isn’t always cut and dry, but adding additional sources in a supplement can help meet daily goals.
When to Take Fiber Supplements?
When the diet is lacking in fiber each day, despite attempts to add more, knowing when to take fiber supplements may help to bridge the gap. Fiber supplements typically do not have the vitamins and minerals that you get from food, but the additional fiber can help to achieve daily goals.
When selecting a fiber supplement, it is important to discuss with your healthcare provider prior to use to ensure it will not interfere with any medications. Also, some people may experience bloating and gas when first starting supplementation, but this may subside with regular use. Consider the following supplements to support meeting the RDA for fiber intake each day.
- Vital Nutrients Cellulose Fiber: Vital Nutrients Cellulose Fiber is a powerful supplement that offers microcrystalline cellulose, an insoluble fiber. One serving of this supplement offers a whopping 15 g of fiber and can help to meet daily goals.
- NutriDyn Dynamic Fiber: NutriDyn Dynamic Fiber contains prebiotic silica to support healthy gut flora. Each serving offers 7 g of fiber in every serving and can jumpstart each day’s fiber consumption.
- Metagenics Metafiber: Metagenics Metafiber can help to support healthy transit times and regularity. It contains oat hull and apple fibers and can help to support cholesterol and blood sugar health.
FAQs
What is the best time of day to take fiber supplements?
While there is no exact time of day that offers more benefits, mornings are an easy way to start the GI system off the right way. Generally, avoid taking fiber supplements around medications or directly after exercise.
How do I avoid side effects when first starting fiber supplements?
Sometimes fiber supplementation can cause bloating, gas, or stomach upset. While this is very common, it can be a burden on the day and uncomfortable. Consider smaller serving sizes when first starting and ease into full servings to help avoid fiber supplementation side effects.
Should I drink more water when taking fiber supplements?
It is important to always be hydrated when taking a fiber supplement. Water helps to soften stool and can help to encourage ease of waste transport.
Can I still take probiotics when taking fiber supplements?
Yes, probiotics can offer benefits to support the GI system. However, consider taking the fiber supplement and probiotics at separate times of day for best results.
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