In the realm ofgut health, fiber is full of main character energy.
However, the truth is a bit more nuanced.
Its easy to see why even the best-laid plans toeat more fibermight fall short.
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Yes, fiber is essential for helping you form stools and pass them comfortably.
These numbers come fromresearchthat found a link between a certain level of fiber intake and lower risk ofheart disease.
And crucially, the studies that identified this association involved people who were eating a bunch of fibrousfoods.
Supplemental fiber can also function differently in your body than the naturally occurring form.
Do they provide the same support in the, er, poop department and throughout your gut?
But not all fiber supplements function quite the same way as the fiber in a whole food.
(Same goes for packaged goods withadded fiber, like cookies, cereals, and protein bars.)
The right kind of fiber supplement for you depends on the effects youre looking for.
Besides the solubility of an isolated fiber,researchsuggests characteristics like how viscous (a.k.a.
gel-like) it is and whether it can be fermented by gut bacteria influence its effects.
So which one you might choose to take depends on what outcome youre after.
(Psyllium is also viscous and shares these heart-health benefits, but it isnt fermentedmore on this later.)
This combination creates a unique poop-normalizingeffect, meaning it can help with both constipation and diarrhea.
Whichever kind you choose, be sure to scan the ingredients list for whats included beyond the fiber.
You might need to avoid fiber supplements if you have certain health conditions or are on medication.
The fiber effect may be similarly case-dependent for people with an inflammatory bowel disease (IBD) likeCrohnsorulcerative colitis.
Hence the importance of asking your doctor first here, too.
The same goes if youre currently on any medications and plan to work a fiber supplement into your routine.
If youre introducing a fiber supplement, do so gradually and with lots of water.
The number-one misconception about fiber is that if a little is good, more is better, Bragagnini says.
In that scenario, switching types might resolve your issues.
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