Fiber supplements lay foundation for health

In the world of wellness, the benefits of fiber may be too easily forgotten. After all, there is nothing flashy about fiber. In comparison to dietary stars such as “super foods” and antioxidants, fiber may appear downright pedestrian.

Years of solid research and scientific investigation, however, prove that fiber is no flash in the pan. In fact, this food staple helps lay a strong foundation for good health, as fiber has been linked to a number of physical benefits.

According to the Mayo Clinic, a diet high in fiber can decrease cholesterol, help with regularity, aid in the prevention of constipation and speed up the passage of material through the GI tract. It also may decrease your risk of digestive conditions, such as irritable bowel syndrome and hemmorhoids. Experts report that the consumption of fiber can slow the absorption of sugar as well, which is good news for diabetics and for the prevention of type 2 diabetes.

Added on to the list of benefits associated with fiber is the fact that it can help you feel full for a longer period of time, which may lead to weight loss. Plus, as people choose foods that are high in fiber, they usually are choosing foods that happen to be lower in fat, sodium and other unhealthy components as well. For example, good choices for high-fiber foods include grains, whole-grain products, fruits, vegetables, beans, peas, legumes, nuts and seeds.

However, not everyone may be able to meet their daily fiber needs through food intake. In this case, it is important to look toward fiber supplements to do the trick. Health experts recommend that men to get 30 to 38 grams of fiber per day, and that women get 20 to 25 grams per day. Study your diet, and figure out whether a fiber supplement would contribute to overall wellness.

In order to understand the importance of consuming adequate amounts of fiber, it’s important to know the definition of fiber. The Mayo Clinic defines it as “all parts of plant foods that your body can't digest or absorb.”

“Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body,” the Mayo Clinic reports. “Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.”

Fiber frequently is classified into two types: soluble and insoluble. Soluble fiber, found in foods such as oats, peas, beans, apples, citrus fruits, carrots and barley, dissolves in water to form a gel-like substance.

Insoluble fiber, on the other hand, does not dissolve in water. This type of fiber, found most often in foods such as whole-wheat flour, wheat bran, nuts and many different vegetables, promotes the movement of material through your digestive tract. It also increases stool bulk, which can be beneficial for those who have irregular stools or constipation.

The benefits of fiber are many, especially as it addresses the risk factors tied to so many diseases, including heart disease, diabetes, diverticular disease, constipation and metabolic syndrome.

If you do decide to up your fiber intake, be sure to choose a broad-spectrum dietary fiber supplement, which contains both soluble and insoluble fiber.