From Our ND: How to Choose a Fiber Supplement

How To Choose A Fiber Supplement [View on your browser.] [LuckyVitamin] [DEPARTMENT] [BRANDS] [NEW PRODUCTS] [REWARDS] [DEALS] [How To Choose A Fiber Supplement] You may have heard that you should increase your dietary fiber from your physician, a friend or even an article on the Internet, but why and what kind of fiber should you take? Fiber is a type of carbohydrate just like sugar and starches commonly found in plant foods. However unlike the aforementioned carbohydrates, humans don’t have enzymes to break down fiber and therefore it arrives to the colon intact. Once in the colon, only some types of fibers (depending on their properties), are either partly or totally fermented by the gut bacteria to produce short-chain fatty acids as well as a number of gases. While increasing fiber naturally through your diet is best, fiber supplements, which are also known as bulk forming laxatives, are a popular over-the-counter way to increase your daily intake. It’s also important to remember that increasing fiber supplements won’t make up for an unhealthy diet or poor eating habits. Read below to find out more about the health benefits of fiber, where you can find it and how much you might need in your diet. Benefits of Fiber [Benefits of Fiber] - Normalizes bowel movement - May reduce the risk of coronary heart disease - Might help to control blood sugar - May lower blood cholesterol concentrations - May reduce blood pressure - May enhance weight control - May increase the feeling of satiety - May help reduce risk of colon cancer - May lower the risk of diverticular disease - May reduce straining with bowel movements Categories of Dietary Fiber - Water Soluble Fiber: Water soluble fibers absorb the water in your food, which creates a gel-like substance and slows down digestion. Slowing the digestion process has been shown to help regulate blood sugar and slow lipid absorption. It may also help to increase satiety and decrease overeating. Sources of water soluble fiber include oatmeal, flax seed, barley, fruits and dried beans. - Water-Insoluble Fiber: Insoluble fibers have the ability to hold water, thereby making stools bulkier and softer. This helps the stool to move through your digestive system quickly and relieves constipation. This type of fiber can be found in seeds, nuts, dark green leafy vegetables and wheat bran. How much Fiber do you need? - Total fiber is the sum of dietary fiber and functional fiber. Dietary fiber consists of the fiber naturally occurring in plant foods. This includes lignin (a compound found in plant cells), pectin (a sugar found in fruits and berries), cellulose (a sugar found in plant cells), gum (a sugar found in seed) and psyllium (from the husk of the Plantago plant). Functional fibers are either extracted from natural sources or are synthetically manufactured and added to foods. - The American Dietetic Association and the American Heart Association recommends 25-30 grams per day of dietary fiber for adults. Below is a chart of recommended dietary intake per age and gender: [How Much Fiber Do You Need? - Age Chart] [Common Food Sources of Fiber] [Common Food Sources of Fiber] [Common Food Sources of Fiber] Other Helpful Information - You may consider gradually increasing your fiber over a period of time to help reduce or minimize bloating and discomfort. - Many health professionals recommend eating a variety of fibers sources daily. - Try to get as much fiber as possible from vegetables instead of grains. - Nuts and popcorn are a good source of fiber and are a healthier snack option from potato chips and candy. - Make sure to drink plenty of water when taking your fiber supplements and stay hydrated throughout the day. - Your fiber supplement may interact with the absorption of some of your medications so make sure to talk to your physician or health care provider before starting a fiber regimen. Doctor's Picks [Yerba Prima] [Yerba Prima Fiber Plus Caps 625 mg. - 180 Capsules] ✔ 100% Natural ✔ Artificial Coloring Free [SHOP NOW] [Gaia Herbs] [Gaia Herbs Daily Cleanse Fiber - 270 Grams] ✔ Plant Based ✔Gluten & Dairy-Free [SHOP NOW] [Metagenics] [Metagenics MetaFiber - 13.4 oz.] ✔Professional Grade ✔Good Manufacturing Practice (GMP) Certified [SHOP NOW] [Renew Life] [Renew Life Triple Fiber - 150 Vegetable Capsule(s)] ✔USDA Organic ✔Wheat, Dairy & Soy-Free [SHOP NOW] Doctor's Bio Dr. Jeremy Wolf is a Licensed Naturopathic Physician (N.D.). He completed his four-year medical training from the Southwest College of Naturopathic Medicine (SCNM) and Health Sciences graduating with high honors. Prior to receiving his Doctorate, Dr. Wolf received his Bachelors in Science with a focus in Biology from Towson University. Dr. Wolf's medical focus is based on Herbal Medicines, Health Supplements, Homeopathy, Pediatrics, Nutrition and Physical Medicine. He has also had extensive training in Therapeutic Nutrition. Dr. Wolf's medical philosophy is based on a healthy balance of diet, exercise and proper nutrition to aid in the reversal of disease and stimulate the body's innate ability to heal itself. [Ask The ND | Watch & Learn] [It's A New Year! 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