Taking fiber supplements is not the same as taking the real thing since the supplements are not rich in other nutrients such as vitamins and minerals. Daily intake of fiber helps reduce constipation as well as the easing of bowel movement. It contains a plant food that passes through your digestive tract. The body is unable to absorb the plant food or digest it. Therefore, before leaving the body it performs its function.
Food rich in fiber can be either packed or fresh from the farm. They include oatmeal, whole grain cereals, nuts, legumes, fruits, vegetables or even whole grain bread. Food rich in fiber is better than the supplements hence if you have regular access to them, the better. They have a good post about it here, so you can check it out to learn more.
There are two forms of fiber: the insoluble one and the soluble fibers. The soluble fibers can easily dissolve in water and they are gel-like as they dissolve. The soluble fiber helps in slowing down the sugar and fat absorption hence, lowering the blood glucose in the body as well as cholesterol and insulin level. The insoluble fiber does not dissolve in water. It enables the removal of waste product through the digestive tract. Therefore, this benefits those who have a problem with constipation. Examples of soluble fibers are Insulin, methylcellulose among others. The insoluble fibers are the peels of the fruits among others.
One can consume fiber in a number of ways; it can be in pills form, in powder form or through food rich in fiber. The best and recommended way of taking fiber is the high fiber food. Most Americans lack the normal daily intake of fiber in their food. Therefore, it is recommended to take other forms of fiber aiming for at least 25 grams of fiber per day for women and 30 grams for men. Men require a lot of fiber than women because their calorie intake is larger than that of the female.
Fiber supplements such as the pills can cause bloating to some people. Other people experience excessive gas. They can also interfere with the medicine you are taking by slowing down the absorption such as aspirin, antidepressants, and others. The supplements can cause a decrease in your blood sugar and you may need adjustment for those taking insulin shots.
Therefore, it is advisable to talk to your doctor before taking any form of fiber, especially the pills. If you plan to consume the fiber supplements, start with small amounts and be prepared for the added expenses of buying fiber pills now and then. Remember to increase your water intake as you increase your fiber intake since water pushes the fiber out from the digestive system.
Many brands may claim their fiber supplements are better than others, but the truth is, they all serve the same purpose. It is possible to consume too much fiber, so be sure to estimate the amount of fiber you are consuming lest it brings you gastrointestinal problems. Make sure you take your drugs an hour before consuming the fiber or 2 to 3 hours after consuming the fiber supplements or food high in fiber.