Dietary fiber supplements are nutritional supplements sold over the counter in both pill and powder form. They are intended to not replace fiber in the diet, but rather to aid in attaining the nutritional recommendation of 25 to 30 grams of fiber daily. Because a diet high in fiber has been linked to a number of health benefits, consumption of fiber supplements is suggested as a method of improving digestive function and cardiovascular health, and of achieving weight loss. As such, an increasing number of processed foods, such as breakfast cereals and white bread, are using dietary fiber supplements as food additives to increase nutritional quality.
As an indigestible substance found in food from plants, dietary fiber comes in two forms: soluble and insoluble fiber. Soluble fiber dissolves in water and ferments via bacteria in the colon before passing. It has a gelatinous texture and is responsible for slowing the digestion of glucose, regulating blood-sugar levels, and lowering cholesterol. Additionally, it is known to balance pH levels in the intestines, which may be integral in reducing the risk of colon cancer. Insoluble fiber, which cannot dissolve in water, aids in digestion and defecation by adding bulk to food and accelerating its passage through the digestive system.
The health benefits of dietary fiber consumption are many and can vary depending on what form of fiber supplement is consumed. Most supplements contain largely soluble fiber; reported benefits include alleviating symptoms of gastrointestinal disorders, such as irritable bowel syndrome, by easing diarrhea or constipation. Two widely available forms are inulin, a prebiotic soluble fiber known to relieve symptoms of inflammatory bowel conditions such as Crohn’s disease and colitis, and vegetable gum, which has long been used in food processing and is also linked to relief of irritable bowel symptoms.
Furthermore, using dietary fiber supplements is known to boost cardiovascular health, as soluble-fiber consumption has been associated with lower low-density lipoprotein (LDL) cholesterol levels. Essentially, soluble fiber binds to cholesterol-raising fats, such as saturated and trans fats, and moves them from the intestines out of the body. Getting the recommended daily allowance (RDA) of fiber, both from fiber-rich foods like vegetables, grains, and legumes as well as from supplements, can mean reversing cholesterol blockages in the arteries and decreasing the risk of cardiovascular disease.
Increasing fiber intake may have weight-loss benefits, as well. Insoluble fiber adds bulk to food, so adding it to the diet increases the feeling of fullness; therefore, taking a fiber supplement with meals could mean eating fewer calories. In addition, because fiber consumption can help lower blood-sugar levels and reduce the subsequent production of insulin, taking dietary fiber supplements could potentially lessen carbohydrate cravings throughout the day by discouraging the insulin response. This is promising news for diabetics or those at risk for diabetes; however, a person usually should consult a physician or registered dietitian before he or she considers any unfamiliar supplement.
