Supplements or Diet? The Best Way to Get Fiber for Your Health

Sophie Egan – The New York Times
Los Fiber supplements supply Same benefits for health High-fiber foodsDennis Milstein, a doctor at the Mayo Clinic, said the answer to that question depends on what your definition of “good” is.

If the goal is promote sudden Intestinal function o Relieve digestive symptoms (such as constipation, diarrhea, bloating, or cramping), fiber supplements Might be useful.

But they don’t provide the same vitamins, minerals and other beneficial compounds as high-fiber foods, Milstein said.

Fiber is a nutrientOur digestive system cannot digest it. This slows down the passage of food through the digestive tract, Helps reduce The peak sugar exist Sangre and level cholesterol. It also makes our stools more firm and softer, thereby reducing the risk of constipation.

When you take a fiber supplement, all you get is fiber, but when you eat fiber-rich foods, you benefit from other nutrients, too. For example, one cup of blueberries contains 4 grams of fiber as well as vitamins B and C, potassium, magnesium, and more.

Nicola McKeown, a professor of nutrition research at Boston University, points out that these substances work together with other important nutrients in high-fiber foods. Reduces inflammationjust like him risk suffer Cardiovascular diseases and certain types of cancerFiber-rich foods can also help Keep A good Gut Health.

That’s why experts recommend getting the recommended daily amount of fiber (usually no less than 21 to 38 grams per day, depending on age and gender) from high-fiber foods as much as possible. fruits and vegetables, nut yes seed, Beans yes food all.

Photo: Pexels.

Nutritionist Julia Zumpano says one way to ensure you get the recommended amount of fiber each day is to include A fruit Oh one Plant exist All FoodOr, you can boost the fiber content of certain foods, such as oatmeal or smoothies, by adding some flax seeds or chia seeds.

However, if you still find it difficult to get enough fiber from food, supplements Powders, gummies, and capsules It might work. But there are some important aspects to consider.

For example, if there are digestive problems, e.g. Irritable bowel syndromeIf you have a history of leukemia, inflammatory bowel disease, or diverticular disease (small pouches form in the colon that can become inflamed or infected), it’s best to consult a doctor or dietitian before starting any fiber supplement. Also, experts recommend that once you start taking a supplement, it’s best to take it gradually, bit by bit.

Common forms like inulin or chicory, which are often used in processed foods like granola or energy bars, can be taxing on the digestive system, Milstein says. Some people experience cramping and urgent or very soft bowel movements.

Zumpano recommends powdered fiber supplements, such as Tridextrinhe Psirlio and InulinThese products typically have no added ingredients and can be mixed with liquids such as water, coffee, juice, or milk to provide additional hydration benefits.

Fiber in tablet and gummies forms can also help you get your designated daily intake, but as always, they have drawbacks, Zupano warns. In some cases, they provide so little fiber per serving that you have to take many doses to reach your daily goal. If these supplements also contain other additives (such as sugar or sweeteners, artificial flavors or colors), you could end up overdosing on those types of ingredients, which could lead to other problems.

The opposite can also happen: the dose of fiber could be so high that it causes other types of side effects, such as gas, bloating, or stomach pain.

When adding a fiber supplement to your diet, it’s best to choose one that contains 3 to 5 grams of fiber per serving, Zumpano advises. Once the body gets used to this amount, it will be able to tolerate more without experiencing negative symptoms.

It’s also important to drink plenty of water when taking any fiber supplement. It may seem contradictory, but if this supplement (one of the purposes of which is to improve gut health) is taken with too little water, it may cause constipation.

Additionally, it is recommended to read labels carefully to confirm that they do not contain added ingredients that may cause adverse side effects.