3 Fibre Supplements to Help You Become ‘Regular’

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Should you use a fibre supplement?

Unsurprisingly, most health experts concur that you should first try to up your fibre content through naturally fibre-rich foods. You can find fibre content listed on the nutrition facts label on any packaged food. According to the USDA, some of the best natural sources of fibre include beans and peas, vegetables, fruits, whole grains, and nuts. “Fibre sources are derived from plant material, as animal-based foods do not contain fibre,” explains Orlando-based registered dietitian Gabrielle Mancella.

But there is a place for fibre supplements. “Should you find that your diet does not allow you the opportunity to consume enough in whole-food form, supplementing is a valuable alternative,” says Mancella. “Most plant sources can now be found in powdered form and added to different foods, such as smoothies, meatballs, and sauces, as they come unflavored.”

Since less than half of Canadians are meeting the suggested daily fibre consumption, many people are unsurprisingly seeking out fibre supplements to help them meet their needs, adds Lauren Manaker, a registered dietitian nutritionist in Charleston, South Carolina. “I always recommend trying to eat a diet rich in fruits, veggies, whole grains, nuts, and seeds to meet dietary fibre needs as a first step,” Manaker says. “Along with the fibre that these foods contain, they are also packed with a slew of other good-for-you components that pills [or powders] simply can not hold a candle to.”

If a diet truly has a gap in the fibre department, supplements can be considered—along with a good dose of water to maintain hydration and reduce constipation risk, Manaker says.

(Related: 15 Supplements Nutritionists Don’t Take—So You Shouldn’t Either)

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What should you look for in a fibre supplement?

Like many items on drugstore and health food store shelves, not all supplements are created equal. So don’t just pick any fibre supplement from store shelves. Shop around for a product that’s reliable and addresses your needs.

Third-party testing

“For one thing, supplements aren’t very well regulated, so you want to purchase from a company that you know does its due diligence in third-party testing,” says Amy Gorin, a registered dietitian and owner of Plant-Based Eats in Stamford, Connecticut.

No added sweeteners

Gorin also recommends fibre supplements that aren’t sweetened, meaning they don’t contain added sugar or even stevia. Even without sugar, these ingredients can get you used to a sweeter taste. “You won’t often find a fibre supplement with sugar alcohols, but if you do, I wouldn’t buy it as it may cause gastrointestinal upset,” she says.

Addresses your health needs

“When looking for a fibre supplement, I like to understand which type of fibre a person really needs and look for the best fit,” Manaker says. “There are two types of fibre—soluble and insoluble—and while both are important, they can vary slightly when it comes to their roles in the body.”

She points to the specific benefits of the soluble fibre inulin. Finding fibre supplements that contain prebiotic fibres like inulin is a good way to support overall gut health, she says. Since prebiotic fibre essentially “feeds” live probiotics, supplying the body with these fibres is a simple way to support your overall health.

What most people do not realize is that without prebiotic fibre, a source of carbohydrate that allows the fibre to do its job, we likely will not reap all of the benefits that come from getting enough fibre, Mancella says.

Prebiotic and probiotic combo

Probiotics help support health goals, too, and many brands are including these live organisms in their supplements. Combining prebiotic fibre supplements with live probiotics gives the body a one-two punch in the gut health department, Manaker says.

(Related: What You Need to Know About the Mind-Gut Connection)

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Snacks, fibre cereal

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How much fibre should you take?

According to Manaker, consuming appropriate quantities is key, and using a fibre supplement that only provides one gram of fibre probably won’t be helpful. “Having something that contains at least three grams of fibre per serving is a good rule of thumb in my book,” she says.

Below, some of the best fibre supplements you can take.

(Related: 8 Healthy Plant-Based Snacks You’ll Actually Want to Eat)

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