Fiber.
Your body can’t really digest it.
It doesn’t contain any essential vitamins or minerals.
It doesn’t give you fuel or energy.
You just eat it and wait for it to come out the other end. Sorry if that's TMI, but it's the truth!
So, why is fiber such a big deal? Why does nearly every health expert in the world suggest that we all need more of it?
Well, because there’s a lot that fiber can do for your body beyond directly providing you with nutrition. There’s actually a ton of research on how beneficial fiber is for your body.
Even still, a lot of us struggle to get the fiber we need through our nutrition alone. That's where a fiber supplement can make a difference. I use one because, in all honesty, I struggle to eat enough fiber myself.
In this guide, you'll get all the facts about fiber and why it's important. I'll also walk you through the benefits of taking a high-quality fiber supplement.
So let’s start with the basics...
What Is Fiber?
Most of us have at least a general idea of what fiber is. It’s the roughage found in the fruits and veggies you eat.
Think potatoes, broccoli, and oats … Foods that are pretty filling tend to be high in fiber. Fruits like raspberries and blackberries have a lot too though.
Fiber can only be found in plants like beans, grains, fruits, nuts, seeds, veggies, and more. There is no fiber in meat, eggs, or other animal products.
Now, there are 2 types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water, whereas insoluble does not.
You also can’t actually digest fiber the same way you digest other foods. Believe it or not, that’s actually the point, and part of what makes fiber so beneficial!
You see, fiber is classified as a carbohydrate, but it isn’t broken down into sugar molecules like its carb brothers and sisters.
Unlike protein, fat, and other carbs, fiber moves through your digestive tract undigested. Well, undigested by you at least. The trillions of bacteria in your gut digest and ferment the fiber.
In fact, fiber is a prebiotic fuel for those bacteria, and in turn, they produce compounds that benefit you (1). I’ll get into that in a bit though.
All you really need to do is eat it and let the bacteria do the work. Not too complicated, right?
But what fiber can do for you is anything but simple.
What Are The Benefits of Fiber?
As more and more people take an active role in their diets, fiber is something that oftentimes gets overlooked.
How overlooked? Well, research suggests that only about 5% of people in the US get enough daily fiber (2).
That means 95% of us, or about 325 million Americans, are failing to meet our daily fiber needs.
Whether you get it from your meals, or fiber supplements, the fact of the matter is that we need more fiber.
How much fiber? Daily recommendations for adults are about 25 grams for women and 38 grams for men (3).
But if we don’t digest fiber ourselves, and bacteria are so small, why do we need so much of it? 25-38 grams of fiber isn’t easy to get unless you make it a priority.
If you do make it a priority, a high-fiber diet brings a lot of other advantages to the table...
Fiber Can Help Promote Heart Health
Dietary fiber and heart health go hand in hand. For every 10 grams of fiber you add to your diet, you can reduce your risk of coronary heart disease by 17-35% (4).
That’s pretty remarkable if you ask me!
It also has been shown to lower total serum cholesterol, and more specifically LDL (4). LDL is the cholesterol you want to lower, so this is a big deal for many people.
Fiber has also been shown to help lower high blood pressure and reduce inflammatory markers (3).
Putting those benefits together, fiber intake can play a major role in helping protect your cardiovascular system!
Fiber Can Help Manage Blood Sugar Levels
If you are trying to avoid diabetes (or you already have diabetes and want to manage it better), fiber is your friend!
Those who consume lots of fiber are less likely to develop type-2 diabetes (5). Those who already have type-2 diabetes may also see improved blood sugar levels from increased fiber intake (5).
So, if you have trouble with regulating your blood sugar, adding in more dietary fiber could help you.
Fiber Can Help Improve Digestive Health
Fiber may be best known for keeping you ‘regular,’ but its benefits go beyond just combating constipation.
No one likes to talk about hemorrhoids and even fewer people like getting them (if anyone at all). I definitely don’t like getting them. They don’t feel good!
Well, increased fiber intake has been linked to decreasing persistent symptoms of hemorrhoids and the risk of bleeding down there too (6).
It may also help reduce your risk of certain colorectal cancers (7).
Don’t sleep on the benefits of just keeping you regular either. You might just save time on the toilet, and save money on toilet paper too.
Achieving and Maintaining a Healthy Weight
Foods high in fiber can also help you feel more full. That can save you a bunch of extra calories if you fill up on less food as a result.
It’s no wonder that fiber intake is associated with weight loss and better adherence to a diet (8). When your high-fiber meals fill you up faster, you eat less.
When you eat less, you have a better chance of losing weight. Obviously, there are quite a few things that go into weight loss. However, adding fiber to your diet can only help!
What About Fiber Supplements?
As I mentioned earlier, almost all of us need more fiber in our diet. For those of you who aren’t going to drastically change the food you eat, fiber supplements can help.
Ideally, we’d get all of our nutrients, including fiber, from the food we eat every day. Unfortunately, most people don’t spend the extra time to plan their diet and make sure they’re getting enough fiber.
That’s why at the end of the day, most people are low. It’s not like people are choosing not to eat fiber because they think it’s bad. They just don’t make fiber a priority.
This is where fiber supplements come in. In fact, this is why supplements exist to begin with. Supplements are designed to fill any gaps you have in your nutrition as a whole.
But, what is a fiber supplement? It’s an easy and convenient approach to getting additional fiber if you can't get enough fiber-rich foods.
Fiber supplements generally come in powder form and are easily mixed with water.
A fiber supplement may include different types of fiber, such as:
• Psyllium
• Inulin
• Corn Fiber
• Cellulose
• Flaxseed
• Methylcellulose
What Are the Benefits of Fiber Supplements?
Fiber supplements offer a more convenient approach to increasing your daily fiber intake.
Just take the supplement once or twice daily, and you can enjoy the same health benefits you’d get from eating a more fiber-rich diet. Simply put, if you need help getting more fiber in your diet, a fiber supplement can help.
There also aren't any major side effects associated with fiber supplements. Just make sure you don't have an allergy to any of the types of fiber in them.
Even still, like with any supplement or product you begin taking, it's best to consult your physician. They can also have insight as to how much fiber you should be taking and anything you may want to avoid.
Picking the Right Fiber Supplement
There's an endless list of different fiber supplements you can try. However, not every fiber supplement is the same, and they certainly don’t all taste the same either.
Trust me, I’ve had some that were so thick and gross that I couldn’t get down a single serving!
Some fiber supplements may include added sugar or other unwanted ingredients too. Others might have a sandy texture, which can make them difficult to swallow.
The only fiber supplement I’ve used that I enjoyed the flavor of has been 1st Phorm’s Multi-Fiber. Seriously, the mango pineapple flavor tastes great, and I was pleasantly surprised to find that out.
It only uses top-quality psyllium husk, soluble corn fiber, and inulin fiber. These are all soluble forms of fiber which is a big reason why it mixes so well.
That’s what I look for in a fiber supplement … One I can actually enjoy. If you don’t enjoy it, you probably won’t use it.
So if you're in need of a fiber supplement to increase your fiber intake, Multi-Fiber is the way to go!
If you have any questions about fiber or need help at all, let us know! We’re always happy to help with anything to help you look and feel your absolute best.
We even have a full team of NASM Certified Personal Trainers and Nutrition Coaches who are eager to help you earn real and long-term results with your health and fitness. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Tan J, Ribeiro RV, Barker C, Daien C, De Abreu Silveira E, Holmes A, Nanan R, Simpson SJ, Macia L. Functional profiling of gut microbial and immune responses toward different types of dietary fiber: a step toward personalized dietary interventions. Gut Microbes. 2023 Dec;15(2):2274127. doi: 10.1080/19490976.2023.2274127. Epub 2023 Nov 9. PMID: 37942526; PMCID: PMC10730188.
(2) Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016 Jul 7;11(1):80-85. doi: 10.1177/1559827615588079. PMID: 30202317; PMCID: PMC6124841.
(3) Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022 Jun 26;14(13):2641. doi: 10.3390/nu14132641. PMID: 35807822; PMCID: PMC9268622.
(4) Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631.
(5) McRae MP. Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses. J Chiropr Med. 2018 Mar;17(1):44-53. doi: 10.1016/j.jcm.2017.11.002. Epub 2018 Mar 1. PMID: 29628808; PMCID: PMC5883628.
(6) Alonso-Coello P, Mills E, Heels-Ansdell D, López-Yarto M, Zhou Q, Johanson JF, Guyatt G. Fiber for the treatment of hemorrhoids complications: a systematic review and meta-analysis. Am J Gastroenterol. 2006 Jan;101(1):181-8. doi: 10.1111/j.1572-0241.2005.00359.x. PMID: 16405552.
(7) Kunzmann AT, Coleman HG, Huang WY, Kitahara CM, Cantwell MM, Berndt SI. Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. 2015 Oct;102(4):881-90. doi: 10.3945/ajcn.115.113282. Epub 2015 Aug 12. PMID: 26269366; PMCID: PMC4588743.
(8) Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
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