Why you need Fiber in your diet

Fiber is vital for maintaining good health. It helps keep you fuller for longer by slowing digestion, promotes regularity by adding bulk to stools, and offers several other benefits. If you’re feeling constipated, hungry soon after meals, or low on energy, you might not be getting enough fiber.

We spoke with two registered dietitians to get their insights on fiber supplements and when they might be necessary. There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and forms a gel-like substance in the digestive tract, while insoluble fiber adds bulk to stool and helps it pass more easily.

While fiber is naturally found in whole grains, beans, vegetables, fruits, nuts, and seeds, it can also be taken as a supplement. Before starting a supplement, it’s best to increase your intake of fiber-rich foods and consult with your healthcare provider or a dietitian.

Fiber supplements are generally safe and effective for those who can’t meet their fiber needs through diet alone. Here are four signs you might need a fiber supplement:

1. Constipation: If you’re having fewer than three bowel movements a week or straining to pass hard, lumpy stools, you might need more fiber. Supplements like psyllium can help by adding bulk and softening stools.

2. Watery Stools: If you’re experiencing diarrhea, fiber can help solidify stools by absorbing water and increasing bulk. However, if you have an infection or underlying condition, consult your doctor first.

3. High Cholesterol: Fiber can help lower LDL cholesterol by binding with cholesterol in bile. Increasing your fiber intake might be recommended if your cholesterol levels are high.

4. Fluctuating Blood Sugar Levels: Fiber slows down digestion and the absorption of glucose, helping to manage blood sugar levels. Soluble fiber is particularly effective for this purpose.

Before starting a fiber supplement, be aware that you might experience bloating and gas initially. Start with small doses and stay hydrated to minimize discomfort. If you have a history of bowel issues or take medications that could interact with fiber supplements, consult your healthcare provider first.

To determine if a fiber supplement is working, monitor your bowel movements and other health indicators over a couple of weeks. If there’s no improvement, consult your healthcare provider for further advice.