Fiber is a type of carbohydrate found in all edible plant matter including fruits, vegetables, legumes, grains and beans. The human body can't digest fiber, but it is still necessary for good health. The benefits of a high-fiber diet include a reduced risk of heart disease, diabetes and diverticulitis. Additionally, fiber helps to regulate your bowel movements. While fruits and vegetables are the best sources of fiber, supplements may be necessary for individuals who suffer from chronic constipation, irritable bowel syndrome or other gastrointestinal conditions. Consult your physician before taking any nutritional supplement.
There are two ways to estimate your recommended daily fiber intake. The first is based on calorie intake. The Institute of Medicine recommends that for every 1,000 calories you consume, you should get at least 14 grams of fiber. For instance, an active teenager who eats 2,000 calories per day would need 28 grams of fiber, while her mother who eats 1,500 calories would need only 22 grams of fiber. A more generalized rule is that women younger than 50 need at least 25 grams of fiber per day while men in the same age group need 38 grams of fiber per day. Men older than 51 need 30 grams of fiber and women older than 51 need 21 grams of fiber per day, according to the Institutes of Medicine.
Fiber supplements, including those found at your local grocery store or pharmacy, typically include one or both types of fiber -- soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance, which can help your body regulate blood sugar and lower your cholesterol. Insoluble fiber does not dissolve in water but increases the bulk of your stools. Insoluble fiber is most helpful for promoting bowel regularity and preventing constipation.
Unlike stimulant laxatives, fiber supplements are safe for daily use. Stimulant laxatives force your bowel to squeeze out stools while fiber supplements simply draw more water into your stools, which makes them softer and easier to pass naturally. While they act quickly, long-term use of stimulant laxatives can lead to dependency on them for regular bowel movements. No such dependency is associated with the daily use of fiber supplements. However, it is far better to get your daily recommended fiber from whole food sources such as fruits, vegetables and grains, which are rich in vitamins, minerals and other nutrients essential for good health.
Add fiber to your daily diet gradually and drink plenty of water. Adding too much fiber too quickly can cause gas and bloating. Good hydration prevents the formation of bowel obstructions that may develop because of the increased bulk of your stools. Be aware that fiber supplements can interfere with the absorption of some medications including warfarin, aspirin and carbamazepine. If you are a diabetic, fiber supplements may make it difficult to manage your blood sugar.
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