Considering how quickly “fiber maxing” — or the idea of maximizing dietary fiber intake — spread online last year, it would be easy to write it off as just another viral diet trend. And while there is such a thing as too much fiber, the reality is that most Americans don’t get enough carbohydrates, says Elisabet Poletti, CDCES, MPH, RD, a registered dietitian at Duke Health. (The Academy of Nutrition and Dietetics recommends 14 grams for every 1,000 calories consumed, which is usually 24 to 38 grams per day.)
“Fiber is a really important part of the diet that has historically been overlooked,” says Olofemi Kassim, MD, a gastroenterologist at Northwestern Medical Group. “It’s basically leftover fruit and vegetable matter that hasn’t been fully digested and helps your bowels move. You can get fiber from natural sources like fruits, vegetables, or whole grains, or from supplements.”
“Fiber can reduce the risk of heart disease and type 2 diabetes, lower cholesterol, help manage blood sugar, provide satiety, reduce constipation, and may reduce the risk of several types of cancer,” adds Jane Haas, RD, with Christie Tower Nutrition & Associates. “It also feeds the bacteria we have in our gut: when fermentable fiber sources are broken down by these microbes, short-chain fatty acids are produced, which contribute to gut health and digestion.”
It’s best to get your fiber from food sources, since you’re “getting all the other micronutrients and nutritional benefits from fiber sources, which are very nutritious,” says Dr. Qasim. But some people may struggle to get enough fiber in their diet for a variety of reasons, which can feel a bit off.
This is where supplements come in. Here’s what you need to know about fiber, how to know you’re getting enough, and whether you might benefit from a supplement.
What is fiber?
“Fiber is an umbrella term for the types of carbohydrates that we can’t fully digest, but that still provide us with health benefits,” says Jennifer Bruning, MS, RDN, LDN, a spokeswoman for the Academy of Nutrition and Dietetics.
Instead of being broken down through the stomach, fiber passes from the small intestine to the colon without digestion. “That’s what helps to give your needle—that’s what gets things moving,” says Dr. Qasim.
There are two types of fiber: soluble fiber, which can help lower cholesterol, Poletti says, and insoluble fiber, which is more important in preventing constipation. Beans, peas, lentils, artichokes, leafy greens, sweet potatoes, winter squash, nuts, seeds, dairy, pears, apples, and whole grains are all great sources of fiber.
While 24 grams of fiber may not sound like a lot, getting enough really takes some willpower. For example, a medium-sized apple with the skin has only 3 grams or 4 grams of fiber, and a cup of broccoli has 5 grams or 6 grams. “People may think they’re getting enough fiber because they have a salad at lunch, or they have a banana, but you really need less,” says Dr. Qasim. In addition, many foods in the standard American diet are low in fiber, Bruning points out, such as white bread, fried potatoes, snack foods, and protein-rich foods.
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Should you take a fiber supplement?
Frequent bowel movements and constipation are classic signs that you may be consuming too much fiber. But Dr. Qasim says too Frequent bathroom visits — such as more than three times a day — are another little-known indicator. “It sounds like a no-brainer, but if you’re going frequently, it sometimes means your stools are too small and not holding enough,” she says.
Feeling hungry all the time is another indicator that you’re not eating enough fiber, and Bruning says that lab results show that high cholesterol is also a sign that your blood sugar could use more fiber-rich foods.
If you’ve decided you’re not getting enough fiber, don’t go straight for the supplement route. “While supplements can be easy and helpful to meet your daily fiber goal, focus on fiber in food first,” says Bruning. “Try making small changes to your diet to increase your daily fiber intake before switching to supplements.”
A registered dietitian nutritionist (RDN) can help with this process, Bruning says, and can help determine how much fiber you need, and whether some of it might come from supplements.
Common reasons why a supplement is needed include a restricted diet, a busy lifestyle, or an intolerance to high-FODMAP foods (a category of high-fiber foods, including beans, lentils, apples, and wheat-based products) that can cause intestinal discomfort in some people. Dr. Qasim says he also recommends supplements for some patients who meet their recommended daily fiber goals, but still struggle with issues like diverticulosis or rectal fissures.
Whether you’re getting your fiber through food or supplements, start slow, Poletti suggests, and make sure you increase your fluid intake as well.
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What to look for in a fiber supplement
There are many fiber supplements to choose from, whether you choose a powder (which has the bonus of keeping you hydrated but can have an unpleasant taste), a convenient tablet or capsule, or a gummy (a solid choice as long as you don’t err on the side of candy and overconsumption).
Fiber supplements can contain various additives. While Dr. Qasim says most fiber supplements on the market will do the trick, keep an eye out for any ingredients you’re sensitive to or intolerant to, and for any supplements that contain a lot of additives (such as sweeteners or flavors). Be mindful of serving size, as consuming too much fiber or increasing consumption too quickly (especially without water) can cause bloating, gas, diarrhea, or constipation. An RDN can help you determine the best dose for your body.
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