Maddie Pasquariello, M.S., RD<\/a>.\n<\/p>\n Here are some signs a fiber supplement might be worth considering\u2014and how to use one safely.\n<\/p>\n
1. You\u2019re Constipated for Days on End <\/p>\n
If you\u2019re backed up for several days and increasing dietary fiber hasn\u2019t helped, a supplement might offer temporary relief. \u201cIf you\u2019re experiencing a prolonged bout of constipation that increased intake from food hasn\u2019t been able to address, adding a fiber supplement for a couple of weeks could be advised,\u201d Pasquariello says. \u201cI wouldn\u2019t rely on it long-term for your fiber needs, though.\u201d\n<\/p>\n
2. You\u2019re Feeling Gassy or Bloated. <\/p>\n
Aside from being highly uncomfortable, bloating or abdominal discomfort can sometimes signal constipation. \u201cA lot of the times when people are bloated, they are actually constipated, and the bloating is a byproduct of that,\u201d Sauceda says. \u201cSo when the constipation is corrected, the bloating improves.\u201d If fiber from food isn\u2019t cutting it, a supplement may help get things moving.\n<\/p>\n
3. You\u2019re Always Hungry <\/p>\n
Fiber helps increase satiety by slowing digestion and adding bulk to meals. If you\u2019re not eating enough fiber, you may find that you feel hungry all the time. Plus, fiber helps regulate blood sugar levels, which can help prevent spikes and crashes that leave you feeling hungry soon after eating. \u201cWhen we get blood sugar spikes, it can leave you actually feeling hungry and eating unnecessary calories,\u201d Sauceda says.\n<\/p>\n
4. You Have High Cholesterol <\/p>\n
\u201cOne of the benefits of fiber is that it can help lower cholesterol,\u201d Pasquariello says. High cholesterol\u2014particularly elevated LDL (known as \u201cbad\u201d) cholesterol\u2014can be a sign that your diet might be low in soluble fiber. Soluble fiber is found in foods such as oats, legumes, fruits and vegetables. In the digestive tract, it binds with cholesterol and helps remove it from the body. But if you don\u2019t get enough soluble fiber from your diet, you could miss out on these cholesterol-lowering benefits, and a fiber supplement could help.\n<\/p>\n
How to Choose and Safely Use a Fiber Supplement <\/p>\n
If you think a fiber supplement might help, here\u2019s how to choose one that\u2019s right for you.\n<\/p>\n
Look for a supplement that suits your specific needs. Different types of fiber offer different benefits. \u201cSomething with insoluble fiber, for instance, can help stimulate bowel movements and improve constipation, while viscous fiber supplements are helpful for stabilizing blood sugar and reducing cholesterol,\u201d Pasquariello says.Check the ingredients. Pasquariello recommends looking for a supplement that\u2019s unflavored, offers a transparent ingredients list and is independently tested.\u00a0Work with a health care provider. Not all fiber supplements are the same, nor are each person\u2019s symptoms. A health care professional can help you find a supplement and dosage that fits your unique needs.\u00a0Start slow. \u201cMany of the symptoms that fiber and fiber supplements work to alleviate\u2014gas, cramping, bloating and digestive discomfort\u2014can actually be exacerbated if you start with too much, too quickly,\u201d Pasquariello says. If you don\u2019t get a lot of fiber in your diet, Sauceda recommends starting with your supplement every other day to give your body time to adjust.\u00a0<\/p>\n
<\/p>\nThe 6 Best Fiber Supplements, According to Dietitians<\/p>\n
<\/a><\/p>\n
Our Expert Take <\/p>\n
The best way to meet your daily fiber needs is by eating a varied diet rich in plant-based foods. However, for individuals with limited access to fiber-rich foods or those with specific dietary restrictions, supplements can help bridge the gap. If you\u2019re noticing symptoms like persistent constipation, bloating, high cholesterol or constant hunger, a fiber supplement may be worth discussing with a health care provider.\n<\/p>\n
Just remember: supplements work best as a short-term support\u2014not a long-term solution.\n<\/p>\n
\u201cIf you\u2019re going to use a supplement, try to keep it short-term, while you build up fiber intake from food sources,\u201d Pasquariello says.<\/p>\n","protected":false},"excerpt":{"rendered":"Whole foods are the best source of fiber\u2014supplements should only fill short-term gaps.Fiber supplements can ease constipation, bloating,…\n","protected":false},"author":2,"featured_media":209144,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-209143","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/209143","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=209143"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/209143\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/209144"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=209143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=209143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=209143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}