Do you need a fiber supplement?

Ah, fiber. That wonderful non-nutrient (our bodies actually can’t digest it!) that helps the world (more specifically, your gut) go round. Fiber supplements aren’t new at all, but I’ve been seeing them pop up in marketing more these days so I thought it would be worth a discussion - do you need a fiber supplement?

First, let’s go over some fiber basics:

Okay, so now the big question is…do you need a supplement?

Because supplements are not regulated by the FDA (and therefore they can be very overpriced with no oversight as to what is in them), I always take a cautious approach to supplements. You can’t really guarantee that you’re getting what you pay for, which isn’t fun. Consider the following questions:

• Do you have a problem that adding more fiber could help? (common problems include having high cholesterol or irregular bowel movements/constipation/diarrhea)

• Do you have difficulty getting in food sources of fiber during the day? (if possible, I would try making some simple swaps in your diet - i.e. whole grain bread instead of white bread or adding beans to a soup/salad - first. However, if you’re struggling with getting in food sources, a supplement could be a good safeguard!)

Lastly, what supplement is right for you? (Plus other considerations)

A low-cost and highly studied supplement such as psyllium husk or Metamucil might be an easy place to start if you’re fiber supplement-curious, however, results can vary by individual.

Other things to know if you’re adding a fiber supplement:

• Start slow! Take less than what is recommended to start and work up to the recommended dose. Adding too much fiber too quickly can result in cramping, frequent bowel movements, and other not fun gut stuff. Trust me. You will thank me later.

• Stay on top of your hydration. Adding a fiber supplement means you’ll need more water in your day as well. Consider taking your fiber supplement with a whole glass of water to start.