Natural foods are usually high in fibre, ie. What happens to fibre in the body? It passes through the stomach into the digestive tract, and on to the large bowel intact where it absorbs water and other waste materials, then it passes as stools. What good does fibre do? Fibre obtained from natural sources such as fruit and vegetable sources helps to slow down the absorption of sugar into the blood, which in turn help to maintain energy levels. It also increases the speed at which foods pass through the digestive system, which creates a healthier environment and increases the production of intestinal bacteria, producing a softer stool.
What is the recommended daily amount? For optimum performance, between 25 and 35 grams is recommended. At present, the amount consumed in a typical European diet is just grams.
Once slice of wholemeal bread provides approximately 1. Our body depends on a good supply of fibre to help with the digestive process and the elimination of waste products from the food we eat. Unfortunately, our modern diet contains a high proportion of highly-processed and often fibre-deficient foods.
This lack of fibre hampers the effectiveness of the digestive tract rendering it less able to absorb all the nutrients from foods and less efficient in the waste elimination process.
Research suggests that this lack of fibre in the diet is the root cause of several digestive related problems. Oat fibre soluble - extra high insoluble fibre. Oats are beneficial to the colon and good for allaying flatulence and upset stomach. Research shows that regular inclusion of oat husk in the diet is highly effective, suppressing blood cholesterol.
It also helps keep blood sugar and insulin levels steady. Oat fibre increases fecal bulk, benefiting the colon in many ways, including alleviating constipation. Site updated: September 23, You save.
Current Stock:. Quantity: Decrease Quantity: Increase Quantity:. Specifications Manufacturer, Imported and distributed by, This product sold by,. Ingredients Oat fibre Avena sativa L. Allergy Advice For allergens, including but not limited to cereals containing gluten, see ingredients in bold above.
For optimal health, the Academy of Nutrition and Dietetics recommends adult males get at least 38 grams g of fiber per day and females get 25 g of fiber per day.
Often, people take fiber supplements to help manage common digestive problems. Fiber supplements are sometimes included as part of an overall treatment plan for conditions such as irritable bowel syndrome IBS and inflammatory bowel diseases IBD including Crohn's disease, and ulcerative colitis. They should be used only with a healthcare provider's direction in these circumstances. The potential side effects of fiber supplements include:.
Because of the way fiber supplements bulk up in the dietary contents in the intestinal tract and absorb surrounding materials, they can interfere with the body's ability to absorb medications, vitamins, and nutrients. Fiber supplements come in a variety of formulations, including powders to be mixed with water or another liquid or capsules to be swallowed whole. Fiber is also often added to foods like crackers, cookies, cereals, and bars.
Dosage will vary based on the product and the desired effects. It's generally advisable to start with a low dose and build up until you've reached the recommended total daily fiber intake, which should always take into account your dietary sources of fiber. It breaks down in the gut fermentation as a food source for the "good bacteria. Psyllium is used to treat constipation and IBS. It has roughly 20 calories per tablespoon.
This non-allergenic, non-fermentable fiber is created from the cell walls of plants. It's a soluble fiber that pulls in water to create a softer stool and often is used to treat constipation and some causes of diarrhea and maintain regular bowel movements.
It can be used long-term but it may interfere with the absorption of food and nutrients, so it should not be taken at the same time as some prescription medications. Methylcellulose is sold under the brand name Citrucel. This soluble fiber absorbs water in the intestinal tract and creates a bulkier, softer stool.
It does not ferment and is not absorbed by the body. Polycarbophil may be used to treat constipation and bowel movement irregularities, but it is not appropriate for people who have difficulty swallowing. It should not be taken at the same time as medication. When shopping for fiber supplements, you'll want to make sure it contains the type of fiber you want. And some supplements have added sugar, salt, flavorings, or dyes you may want to avoid.
For these reasons, make sure to check the ingredients listed on the packaging before making your purchase. Fiber supplements are available over the counter and are considered safe for most people. If you have a medical condition you think might improve by taking a fiber supplement, talk to your healthcare provider first. If you are experiencing diarrhea or constipation regularly, you may need to be evaluated for a digestive condition before starting to treat it with fiber.
Among the richest sources of dietary fiber:. Recommendations vary, but you may want to divide your dose into two or even three portions to take at evenly spaced intervals throughout the day. For example, the makers of Metamucil advise taking their product three times a day with meals.
This can help prevent bloating and gas that sometimes occur as a result of taking a large dose all at once. For most healthy people, it is perfectly fine to take a daily fiber supplement and many people rely on them to make up for a lack of fiber in their diet.
That said, it's always best to get nutrients from dietary sources, so if you need to boost your fiber intake, start by eating more fiber-rich foods.
In general, you should avoid taking your medications with your fiber supplements. Since a fiber supplement passes through the digestive system relatively quickly, a medication taken at the same time as a supplement can be excreted in your stool before your body has a chance to absorb it.
Ask your healthcare provider about the ideal timing. We're providing tips on how to take better care of your gut. Lyon M, Kacinik V. Is there a place for dietary fiber supplements in weight management? Curr Obes Rep.
Fiber consumption and all-cause, cardiovascular, and cancer mortalities: A systematic review and meta-analysis of cohort studies.
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