I received this question, thought it would be good for many.
I’ve been told by my doctor to incorporate more fiber into my diet. Is there any harm in taking fiber supplements in addition to eating fruits and vegetables?
Here’s the harm: Taking fiber supplements doesn't fix the fact that your diet is apparently unbalanced in some way. And, while fiber pills, powders, drinks and other products can be helpful, they should be reserved for those who are either unable (dietary intolerance, allergy, medical condition) or unwilling (picky eater, inconvenient) to include dietary sources of fiber into their daily eating selections.
Fiber is a type of complex carbohydrate that comes from the edible portions of plants, including fruits, bran and vegetables. There are two types of fiber: soluble (dissolves in water, may help to lower cholesterol and stabilize blood sugar levels, and includes sources such as oats, psyllium and apples), and insoluble (increases stool bulk and decreases bouts of constipation, found in food sources such a nuts, vegetables, wheat bran). Both forms are needed to round out a healthy diet. Daily adult fiber recommendations from the National Academy of Sciences Institute of Medicine are 38 grams for men and 30 grams for women age 50 and below. For those aged 50 and above, aim for 30 grams for men and 21 grams for women. Please keep in mind that these are guidelines, and need to be personalized according to your current state of health as well as total daily caloric requirements.
Keep in mind that when it comes to dietary fiber, slow and steady is the way to go. If you add too much too soon, bloating and abdominal cramping, as well as an unpleasant amount of intestinal gas, may occur. That’s why it’s often best to gradually increase fiber intake over a period of several weeks. Additionally, adequate amounts of water are needed (especially if supplements are added) to move the fiber through your system and improve bowel function. That said, most people are able to tolerate and enjoy fiber-rich foods as part of a well balanced diet.
The bottom line is that Mother Nature’s grocery store is the best source of fiber. That’s because fruits, vegetables, whole grains, nuts, peas and beans are packed with a well-rounded supply of nutrients that supercharge your body with healthy benefits. In fact, starting your day with a breakfast cereal containing at least 5 grams of fiber, along with some fruit and low fat milk, will give your body a great jump start for revving up its metabolic rate for the rest of the morning. Other potential healthy benefits of fiber include but are not limited to the following:
May lower total and LDL cholesterol levels
Weight control. Yes, it’s true. Fiber has the added benefit of filling you up (especially when eating water-dense foods such as apples, plums, others) while revving down those hunger pains. That feeling of fullness tends to last longer compared to eating calorie-dense or other highly processed foods.
Helps to control blood sugar levels and may reduce the risk for developing type 2 diabetes
Decreases the risk for constipation by enhancing the size, softness and bulk of the stool, making it easier for the bowels to move it along in preparation for elimination
Lowers the risk for hemorrhoids (less straining to move the bowels) and diverticular disease (pockets in the walls of the colon)
For further information on how to safely add fiber to your healthy eating plan (including reading and understanding nutritional labels), please speak with a registered dietitian. Additionally, check out the American Dietetic Association (http://www.eatright.org/) and the American Heart Association (http://www.americanheart.org/) as well as the American College of Gastroenterology (http://www.gi.org/).
Fiber is a type of complex carbohydrate that comes from the edible portions of plants, including fruits, bran and vegetables. There are two types of fiber: soluble (dissolves in water, may help to lower cholesterol and stabilize blood sugar levels, and includes sources such as oats, psyllium and apples), and insoluble (increases stool bulk and decreases bouts of constipation, found in food sources such a nuts, vegetables, wheat bran). Both forms are needed to round out a healthy diet. Daily adult fiber recommendations from the National Academy of Sciences Institute of Medicine are 38 grams for men and 30 grams for women age 50 and below. For those aged 50 and above, aim for 30 grams for men and 21 grams for women. Please keep in mind that these are guidelines, and need to be personalized according to your current state of health as well as total daily caloric requirements.
Keep in mind that when it comes to dietary fiber, slow and steady is the way to go. If you add too much too soon, bloating and abdominal cramping, as well as an unpleasant amount of intestinal gas, may occur. That’s why it’s often best to gradually increase fiber intake over a period of several weeks. Additionally, adequate amounts of water are needed (especially if supplements are added) to move the fiber through your system and improve bowel function. That said, most people are able to tolerate and enjoy fiber-rich foods as part of a well balanced diet.
The bottom line is that Mother Nature’s grocery store is the best source of fiber. That’s because fruits, vegetables, whole grains, nuts, peas and beans are packed with a well-rounded supply of nutrients that supercharge your body with healthy benefits. In fact, starting your day with a breakfast cereal containing at least 5 grams of fiber, along with some fruit and low fat milk, will give your body a great jump start for revving up its metabolic rate for the rest of the morning. Other potential healthy benefits of fiber include but are not limited to the following:
May lower total and LDL cholesterol levels
Weight control. Yes, it’s true. Fiber has the added benefit of filling you up (especially when eating water-dense foods such as apples, plums, others) while revving down those hunger pains. That feeling of fullness tends to last longer compared to eating calorie-dense or other highly processed foods.
Helps to control blood sugar levels and may reduce the risk for developing type 2 diabetes
Decreases the risk for constipation by enhancing the size, softness and bulk of the stool, making it easier for the bowels to move it along in preparation for elimination
Lowers the risk for hemorrhoids (less straining to move the bowels) and diverticular disease (pockets in the walls of the colon)
For further information on how to safely add fiber to your healthy eating plan (including reading and understanding nutritional labels), please speak with a registered dietitian. Additionally, check out the American Dietetic Association (http://www.eatright.org/) and the American Heart Association (http://www.americanheart.org/) as well as the American College of Gastroenterology (http://www.gi.org/).
