Fiber is found in many foods, but dietary fiber can also be taken in the form of a dietary supplement. Dietary fiber supplements are available over the counter and usually contain natural polysaccharides or synthetic or semi-synthetic polysaccharides (calcium polycarbophil or methylcellulose, respectively). Fiber supplements improve the digestive system and improve the regularity of bowel movements.
1. How to choose dietary fiber? – action
Preparations containing fiber increase the volume of stools, which, thanks to the higher water content, move more efficiently through the colon, reducing the risk of constipation. The supply of fiber also has a positive effect on the consistency of the stools. The optimal way to provide dietary fiber to the body is to eat it with natural foods, but the use of dietary supplements, which include insoluble fiber in a highly concentrated form, obtained from wheat bran, brings equally good results.
Dietary fiber is a very valuable component of our diet. It stimulates intestinal peristalsis, prevents constipation, swells in the stomach, increases the feeling of fullness. However, you shouldn't go overboard with fiber, as too much can be counterproductive. The proper amount of fiber is 25-30 g.
2. How to choose dietary fiber? – application
Fruit and vegetables, which are foods high in dietary fiber, usually contain large amounts of water. By comparison, fiber supplements don't have a single drop of liquid in them, so you need to wash them down with at least a glass of drink (water is the best choice). A high supply of dietary fiber with low fluid intake, instead of helping to fight constipation, can aggravate bowel problems.
There are many products that contain dietary fiber available in pharmacies.
- Soluble fiber affects the small intestine, while insoluble fiber cleans the large intestine, i.e. the colon, of toxins and waste products.
- Some dietary fiber supplements contain only natural substances, while others contain synthetic compounds.
- If you are under the care of a cardiologist and plan to take a fiber supplement to lower your blood cholesterol levels, opt for a preparation containing natural substances such as psyllium (plantain seeds).
- Remember that dietary fiber should be introduced into the diet gradually, starting with small amounts of the supplement. The greater the dose of fiber, the more fluid we should consume.
It is worth reaching for products rich in dietary fiber (123rf)
3. How to choose dietary fiber? – security
It is difficult to imagine the proper functioning of the body without dietary fiber. It is a substance that is safe for health and does not cause allergic reactions. For this reason, fiber preparations can be safely recommended to people suffering from fiber deficiency and constipation. In the case of natural fiber, the risk of flatulence and gas should be taken into account, but these symptoms are usually not severe. Interestingly, side effects are less likely to occur when using semi-synthetic or synthetic fiber.
Constipation and other digestive problems can be effectively combated with fiber-rich foods or special supplements that regulate the digestive process and help cleanse the body of toxins and pollutants.