Unless you frequently eat foods like vegetables, whole fruits, seeds, or nuts you are probably missing out on some of the healthiest types of fiber. This article is going to discuss soluble and insoluble fiber supplements, how taking the will benefit you, and where to find the best types of these supplements.
I will say that eating fruits and vegetables and other high fiber foods is definitely the #1 option and where you should start, but I also realize this is not an option for everyone. Taking supplements might be a necessity for you, and this article will help you to figure out which ones to look for.
Insoluble fiber, which is found in foods like celery, green beans or carrots, helps food move through your digestive system faster. Whole foods, mostly vegetables and fruits, offer both insoluble and soluble fiber. To find out which foods are highest in insoluble fiber and soluble fiber and to compare the two types see Fiber Content of Foods.
However, it might be difficult for some people to get the right amount of fiber from their diet, due to dietary restrictions or the very real fact that there are a lot of people out there that do not like the taste of fruits and vegetables. Fortunately, insoluble fiber supplements, as well as soluble fiber supplements, solve this conundrum and provide people with an alternative.
Soluble or Insoluble Fiber Supplements?
Soluble fiber dissolves in water but insoluble fiber doesn’t. This difference determines how each functions and benefits your body. For a more in depth look at this comparison check out my page that explains the difference between the types of fibers in more depth.
Soluble fiber attracts water and shapes a gel. As a result it slows down digestion.
The emptying of your stomach is delayed when you consume soluble fiber supplements because they make you feel satisfied which also helps in controlling your weight. It might also offer other effects like improving insulin sensitivity, controlling diabetes, or lowering LDL (the bad cholesterol) by impeding the absorption of dietary cholesterol.
Insoluble fibers help to prevent constipation, have a laxative effect and are considered to be healthy for your gut. This form of fiber doesn’t dissolve in water.
As a result it accelerates the passage of waste and food through your gut because of its ability to pass through the gastrointestinal tract almost undamaged.
There are many reasons why you should take insoluble fiber supplements including:
- Heart health
An inverse association continues to be found between fiber intake and a cardiovascular system attack. Recent research indicates that those eating foods high in fiber have a reduced risk of heart disease.
- Weight loss
Fiber supplements are actually shown to enhance weight loss among obese individuals, since fiber causes a feeling of fullness. Fiber is a natural ingredient and taking it as a supplement is a great way to reach your own personal weight loss goals.
Researchers have found that for every seven grams of fiber you consume each day, your stroke risk is decreased.
A diet enhanced in fiber may decrease the risk of hemorrhoids.
- Irritable bowel syndrome (IBS):
Fiber can also help in eliminating irritable bowel syndrome.
- Kidney Stones & Gallstones:
A high-fiber diet reduces the risk of gall stones and kidney rocks because of its ability to regulate blood sugar levels.
- Skin health:
Fiber also assists in removing yeast and fungus out of your body, stopping them from being excreted through your skin which could potentially cause skin problems like acne.
Insoluble fiber has the power to decrease the risk of diverticulitis.
Why You Should Take Insoluble Fiber Supplements
Foods like whole grains, cereals and bran muffins are thought of as great ways to increase our fiber intake. However, they are not the only option available.
Insoluble fiber supplements are an amazing solution for those that want to forgo eating fruits, vegetables, and grains. It can sometimes be hard to achieve dietary fiber recommendations only with foods, and therefore insoluble fiber supplements are a great secondary choice.
As mentioned above, insoluble fiber is a form of fiber which doesn’t dissolve in water and rapidly passes through the digestive system while remaining intact.
Fiber supplements include fiber sources such as psyllium, methylcellulose, wheat dextrim, and inulin.
These types of supplements are constantly gaining popularity because they make healthy eating an easy solution. Nowadays, you can eat healthy and have a diet full of fiber without ever eating an apple!
Where can you find natural insoluble fiber supplements?
You have many options available.
1) First there is Dr. Natura Unifiber. Unifiber is made from pure virgin plant cellulose and offers some distinctly important advantages which are especially helpful to individuals who are on restrictive dieting plans or for those who are taking other medications. This is a great insoluble fiber supplement to start taking right away and it has no document long term negative effects on your health.
Drnatura’s unifiber adds bulk to your stool which helps food pass faster through your intestine and stomach. This helps in preventing and relieving occasional constipation.
2) Fiber Choice Chewable Tablets– which is a 100% natural fiber source. Not only does it provide you all the benefits of a high-quality fiber supplement, but it also helps you feel satisfied and full so that you can manage your food cravings.
3) Nutricology Dietary Fiber is another great option of insoluble fiber because it has no effect on cholesterol levels and does not feed undesirable bacteria.
4) Nunaturals is a great source of delicious insoluble fiber in supplement form and you can get from iHerb and offers a great nutty taste.
It’s the perfect product if you want to enjoy the benefits of a high fiber diet without additional carbohydrates or extra calories!
5) Last but not least there is UniFiber All Natural Fiber Supplement which is an all natural insoluble fiber supplement. Unifiber is a great source of insoluble fiber that can help in minimizing gas secretions.
How to Make the Best Use of Fiber Supplements
Fiber supplements are often made from “functional” fibers, which are fibers extracted or isolated from animals/plants. You can find a variety of flavors and forms like powders, oils, capsules or even chewable tablets.
Insoluble fiber benefits are backed up by research which show that this form of fiber helps in removing waste from your body and keeping your gut healthy.
In order to get the maximum out of fiber supplements and maximize the nutrient absorption you should give a read to these general guidelines:
- Drink a lot of water to hydrate your body and avoid discomfort.
- Gradually increase your daily fiber intake.
- Spread the amount of fiber you consume through the entire day.
- Consult your doctor before starting a fiber supplement.
- Don’t take fiber supplements the same time with medication. Take them at least one hour before or two hours after medication. This does not apply to all medications but check with your doctor just in case.
No one can deny the multiple benefits of a high fiber diet especially one with natural insoluble fiber. This type of fiber can be extremely beneficial for your health. That’s why insoluble fiber supplements are something that should definitely be part of your dieting.
Good luck with your diet and weight loss goals!
Thanks for reading!