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The protein craze had its moment. Now fiber seems to be the next big health hyperfixation. Both are necessary parts of a healthy diet, but more and more I’ve been seeing folks — online and in my friend circle — turn to fiber supplements to hit their intake goals. Just recently on a bachelorette trip, a friend made sure to pack Metamucil as if it were a multivitamin. I consider myself generally healthy, but I’ve started to wonder if it’s something I need to add into my morning routine. Plus there’s an influx of new, fancy fiber supplements. They’re showing up in my feeds and inbox (just this week, I received three emails about forthcoming products). So I got curious as to whether those are worth the extra money. To get more insight, I spoke to three experts — NYU Langone internist Dr. Julia Adamian, Pritikin Longevity Center registered nutritionist Lon Ben-Asher, and Dr. Nicole Gentile of GI Partners of Illinois — on whether or not a supplement makes sense, how to add it into your diet, and what to look for if shopping for one.
There are two types of fiber: soluble and insoluble. Both are needed for healthy digestion and metabolism. As its name suggests, soluble fiber dissolves in water and forms a gel-like substance in the body. It helps lower cholesterol and stabilize blood sugar by slowing glucose absorption. It also promotes satiety, helping people feel full longer, which supports weight management. And lastly, it serves as fuel for beneficial gut bacteria. Insoluble does not dissolve in water. Instead, it adds bulk to the stool and speeds up food passage through the digestive tract. This is the type of fiber that’s needed to prevent constipation, promote regular bowel movements, and reduce risk of diverticulosis, diverticulitis, and colorectal cancer. Fiber is found in all fruits and vegetables; legumes such as beans, lentils, peas, and chickpeas; and whole grains like oats, barley, quinoa, farro, millet, and bulgur.
“The big concern we encounter is how people feel when they transition from a standard American diet, which is typically low in fiber, to a higher-fiber eating pattern,” says Ben-Asher. “That adjustment period is what we tend to see most often with our clients.” He explains that the body goes through a “learning curve,” since the microorganisms in the gut microbiome may not be used to fermenting and breaking down higher-fiber foods. This learning curve can lead to gastrointestinal discomfort, abdominal pain, gas, and bloating. To help avoid this, both Ben-Asher and Adamian recommend increasing intake — whether through whole foods or supplements — slowly and gradually to help the gastrointestinal tract adapt. Ben-Asher says some individuals tolerate soluble fiber better than insoluble fiber when starting out. Foods like legumes, oatmeal, and barley can be a good starting point. And if you’re going the supplement route, Gentile recommends to start with a smaller fraction than the recommended dose and work your way up to allow for the adjustment period.
Both Ben-Asher and Adamian say the best way to get fiber is through your diet. “We’re designed to chew and digest whole foods,” says Adamian. “Natural sources help you feel fuller, taste better, and physically take up space in your stomach. They don’t have to come in pill, powder, or gummy form.” But, if a supplement helps meet your daily needs, the benefits of adequate fiber outweigh the risks of deficiency. Adamian adds that a supplement can help while traveling, since travel-induced constipation is common, even with people who are usually regular. Her advice is to start a fiber supplement a few days before traveling (ideally four to five days) and continue taking it during your trip.
It’s also important to note that a fiber supplement — as with any supplement — doesn’t make sense for everyone. If someone has chronic severe constipation, it could make things worse, says Adamian. “Basically if it’s a high suspicion for slow transit constipation — someone has bowel movements like once or twice a week — the fiber supplements can actually aggravate the problem,” she says. Ben-Asher adds that folks who have acute gastrointestinal conditions, inflammatory bowel disease flares, bowel obstructions, recent gastrointestinal surgery, or those with colostomies or ileostomies are usually recommended a low-fiber diet. “Fiber is not a one-size-fits-all approach,” he says.
One of the biggest points both Adamian and Ben-Asher made was the importance of hydration, especially when taking a fiber supplement. “If they are taken without adequate water, the result can be the opposite of what’s intended, leading to gas and bloating,” says Adamian. When I asked if timing was an important factor, Adamian says it depends on your goals, but consistency matters most. “It’s best to take it at the same time each day because the digestive system responds well to regularity,” she says. If you’re taking a supplement for your general well-being, timing is flexible, though just try to take it around the same time daily. For constipation, she says it could help more to take it at night, but again, water was emphasized both before and after taking the supplement. And if it’s being used for appetite control or weight management, it’s better taken in the morning or about 20 minutes before the largest meal. It promotes satiety because it expands in the stomach and can reduce the amount of food eaten.
Because of the slow, gradual approach to fiber, it’s important to avoid products marketed with terms like “super” or “ultra.” “Many people assume that higher doses are better, but less is often more. Start low and increase gradually rather than choosing the highest dose available,” says Ben-Asher. On top of that, it’s best to avoid products with added sugars, sweeteners, or flavor enhancers. Both Ben-Asher and Adamian prefer powdered fiber that dissolves in water over gummies or capsules.
The experts I spoke with were more weary of the new fiber supplements coming out for a number of reasons. For one, a lot of them are blends of fiber sources and prebiotic mixes (partially why the prices are more expensive than single-ingredient drugstore fiber supplements). “My take away with patients is simple is better. I am not a fan of the multiple products out there that combine multiple ingredients and supplements,” says Gentile. Another reason Adamian brought up is the use of terms like “clinically tested” and “science based,” since they’re not regulated.
Instead, it’s best to look at the ingredients and see if they’ve been tested for safety and efficacy and if there are any studies conducted on the supplement. Ben-Asher adds it’s important to look for reputable brands with third-party testing from organizations like the U.S. Pharmacopeia or Consumer Lab to ensure quality and absence of contaminants like heavy metals. If you’re looking where to start, Adamian says the mildest approach is adding raw bran to food or smoothies. And if that’s not effective, she recommends bulk-forming agents such as psyllium (found in Metamucil), methylcellulose (in Citrucel), calcium polycarbophil (in FiberCon), and wheat dextrin. “These work similarly by absorbing water and increasing stool bulk, improving regular bowel movements. They’re available over the counter, easy to use, and generally safe,” she says.
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