A fiber-rich diet is essential for a healthy lifestyle, but sometimes it can be hard to get enough from the foods you eat. If you're looking for a way to up your fiber intake, fiber supplements may be the answer — but when is the best time to take them?
Let's find out.
What Exactly Is Fiber, Anyway?
Simply put, fiber is a type of carbohydrate found in plant foods, such as fruits, vegetables, grains, and legumes. It's an important component of a balanced diet and can offer a range of health benefits.
Fiber is unique in that it's not broken down and absorbed like other sources of carbohydrates — such as sugar — and instead passes through our digestive system almost unchanged. This means that it can help us feel fuller for longer and can help regulate blood sugar levels.
What Are the Different Types of Dietary Fiber?
As mentioned previously, fiber is the part of plant-based foods that your body can't digest or absorb.
There are two main types of fiber.
Soluble Fiber
Soluble fiber dissolves easily in water, forming a gel-like substance in your digestive tract. This gel can help slow down the digestion process and encourage the absorption of nutrients.
Soluble fiber can also bind to cholesterol, helping support balanced levels of bad cholesterol in the blood.
Some great soluble fiber-rich foods include:
- Oats
- Legumes
- Lentils
- Apples
- Flaxseed
- Oranges
- Carrots
- Barley
- Peas
Insoluble Fiber
Insoluble fiber, on the other hand, doesn't dissolve in water like its counterpart. Instead, it provides bulk to your diet, which can help to support the health of your digestive system.
Some foods high in insoluble fiber include:
- Whole-grain flour
- Wheat bran or similar cereals
- Nuts
- Beans
- Cauliflower
- Green beans
- Potatoes
Why Take Fiber Supplements?
By now, you know that fiber is one of the essential macronutrients that your body needs to thrive — but with so many great sources of natural fiber out there, why would someone want to take a supplement?
Sometimes, it can be hard for Americans to get the recommended dietary fiber intake from just a high-fiber diet alone. And if you don't eat enough high-fiber foods, or have difficulty digesting them, then supplements may help ensure you get the right amount of fiber.
Fiber supplements come in various forms — which can include soluble fibers like psyllium husk powder or pectin — insoluble fibers like wheat bran or cellulose, and even prebiotic fibers that help feed your gut bacteria (or probiotics) for optimal digestion.
Fiber supplements also have a few other advantages over their food counterparts. For one, they're convenient — just take them with water once a day, and you've got enough fiber for your dietary guidelines! They are also tasteless, odorless, and easy on the stomach (unlike some dietary sources of fiber).
Finally, they can help you reach your recommended daily intake of total fiber without having to worry about counting calories to make sure you get enough grams of fiber — just pop a capsule or mix a scoop of powder into your favorite smoothie.
Are There Any Other Benefits of Fiber?
Fiber can promote digestive health by supporting regular bowel movements and weight management, as well as relieving symptoms of constipation, like cramping.
However, some studies suggest that taking regular doses of specific types of fibers can also:
- Promote heart health and help guard against cardiovascular issues
- Support weight loss goals by helping you feel fuller for longer periods of time
- Help balance blood pressure and blood sugar levels
- Support healthy cholesterol levels in the body
When Is the Best Time To Take Fiber?
The best time to take your fiber supplement will depend on what type of supplement you have chosen.
Insoluble fibers typically work better when taken with meals alongside a full glass of water. On the flip side, soluble fibers can usually be taken at any time throughout the day without adverse side effects.
That said, it's important to keep in mind that fiber supplements work best when they are taken regularly and consistently. Try setting a reminder on your phone or calendar so that you don't forget!
It might also help to choose a time when you know it won't slip your mind, for example, after breakfast or before dinner.
Additionally, fiber can sometimes cause bloating or gas if it isn't taken with enough water, so make sure you're staying hydrated throughout the day as well.
Pro Tip: Did you fill up on too much fiber? Are you feeling especially bloated? Try Bye Bye Bloat® — a powerful bloat-banishing supplement made with digestive enzymes and herbs for supporting digestive health and normalized water retention.*
How To Choose a Fiber Supplement
Finding the best fiber supplement for you can seem like a daunting task, but it doesn't have to be! There are so many different options on the market today that it's easier than ever to find one that fits your health needs.
First, think about why you want to add more fiber to your diet. Are you looking to improve your digestive health? Or maybe you just want to feel fuller for longer? Figuring out your goal will help narrow down your choices and make finding the right supplement much simpler.
Next, take note of what form of fiber is in each supplement.Fiber comes in many forms that vary in digestibility and absorption rate, so it's important to consider which one works best for your lifestyle. Some people may not be able to tolerate certain types of fiber, so read the labels carefully and ask your doctor if you have any questions.
Finally, think about how much fiber you need each day. Everyone's daily intake should vary depending on their individual needs, so it's important to consult with a healthcare professional before starting any new diet plan or supplement routine.
With these steps in mind, finding the best fiber supplement for you will be a breeze!
Not sure where to start? Check out Sparkle Fiber® — a super greens blend that supports normal detoxification for digestion, immunity, and overall health.*
The Bottom Line
Getting your daily dose of fiber is an essential part of maintaining good health. If it's not possible to get enough through food alone, adding a dietary supplement like Sparkle Fiber® can help.
When deciding when to take your supplements, remember that insoluble fibers should be consumed alongside meals, while soluble fibers can be taken at any time throughout the day. Just make sure that whichever option you choose fits into your lifestyle and that you're staying hydrated, too!
At Love Wellness, we're on a mission to bring cleaner, safer, and more effective supplements to everyone who needs them. Whether you're looking for a fiber supplement or simply need some help in the gut health department, you can always count on us to help you feel your best.
Sources:
Dietary fiber: Essential for a healthy diet | Mayo Clinic
Perspective: Closing the Dietary Fiber Gap: An Ancient Solution for a 21st Century Problem | NCBI