Fiber
Uses
Dietary fiber comes from the thick cell wall of plants. It is an indigestible complex carbohydrate. Fiber is divided into two general categories-water soluble and water insoluble.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 StarsReliable and relatively consistent scientific data showing a substantial health benefit.
2 StarsContradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 StarFor an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
This supplement has been used in connection with the following health conditions:
| Used for | Why |
|---|---|
3 Stars Diverticular Disease 20 grams daily, plus extra fluids | A fiber supplement may improve constipation related to diverticular disease. In people with diverticular disease, a supplement may improve constipation. The results of double-blind of fiber supplementation for diverticular disease have been mixed. One study demonstrated a beneficial effect of fiber supplementation in people who suffered from abdominal pain and pain with bowel movements; whereas a second study indicated no improvement in these symptoms following fiber supplementation. Nevertheless, long-term fiber supplementation may protect against the complications of diverticular disease. |
3 Stars Obesity 5 to 7 grams daily | Several trials have shown that fiber supplementation from a variety of sources accelerated weight loss in people who were following a low-calorie diet. Numerous clinical trials have shown supplementing with viscous (gel-forming) soluble fibers such as psyllium, guar gum, pectins, glucomannan, and beta-glucans (found in oat bran, mushrooms, and other sources) results in decreased body weight and waist circumference, even in individuals eating a regular diet. In addition, although the effects may be small, fiber supplement-related weight loss is more profound in those with overweight and obesity, type 2 diabetes, and metabolic syndrome. It is thought viscous fibers work in part by promoting a sense of fullness and slowing the absorption of glucose from the intestines. In addition, some types of fiber may have beneficial metabolic effects due to their prebiotic properties—their ability to build colonies of health-promoting bacteria in the intestines. Byproducts of fiber fermentation by gut microbes include short chain fatty acids and other compounds that help regulate immune function, appetite, fat burning, energy expenditure, insulin sensitivity, and glucose metabolism, all of which can impact weight loss. |
3 Stars Type 2 Diabetes 15 grams (about 1 tablespoon) daily | Taking fiber supplements may improve blood glucose control and reduce insulin resistance in people with type 2 diabetes. Studies have consistently shown that high intake of dietary fiber improves insulin resistance and lowers the risk of type 2 diabetes by 20–30%. This effect is mainly attributable to grain and cereal fibers, rather than fibers from fruits and vegetables, and may be due in large part to their positive impact on the gut microbiome. Meta-analyses of randomized controlled trials in people with type 2 diabetes have found that supplementing with approximately 13–15 grams of soluble fiber per day can improve blood glucose control and reduce insulin resistance. Psyllium, guar gum, oat bran, and inulin are examples of soluble fibers or soluble fiber sources that have been shown to be beneficial in type 2 diabetes. |
2 Stars Diarrhea Adults: 20 grams daily soluable fiber; for young children: 6.5 grams daily soy fiber | While fiber from dietary or herbal sources is often useful for constipation, it may also play a role in alleviating diarrhea. While from dietary or herbal sources is often useful for constipation, it may also play a role in alleviating diarrhea. |
2 Stars Type 1 Diabetes Refer to label instructions | Taking fiber supplements may help to stabilize your blood sugar. Dietary fiber has been found to have a small but notable positive impact on blood glucose control in people with type 1 diabetes. Clinical trials in people with type 1 diabetes suggest fiber supplements, when taken before meals, may reduce the post-meal rise in blood sugar. More research is needed to determine if regular use of fiber supplements benefits long-term blood sugar control in type 1 diabetes. |
1 Star Irritable Bowel Syndrome Refer to label instructions | Supplementing with fiber may help you find the right balance of regularity without episodes of diarrhea. Limited research has suggested that fiber might help people with IBS. However, most studies find that IBS sufferers do not benefit by adding wheat bran to their diets, and some people feel worse as a result of wheat bran supplementation. The lack of positive response to wheat bran may result from a wheat sensitivity, which is one of the most common triggers for food sensitivity in people with IBS. Rye, brown rice, oatmeal, barley, vegetables, and psyllium husks are good sources of fiber and are less likely to trigger food sensitivities than is wheat bran. Except for psyllium, little is known about the effect of these other fibers in people with IBS. |
How to Use It
Western diets generally provide approximately 10 grams of fiber per day. People in less-developed countries consume 40 to 60 grams per day. Increasing fiber intake to the amounts found in such diets may be desirable.
Where to Find It
Whole grains are particularly high in insoluble fiber. Oats, barley, beans, fruit (but not fruit juice), psyllium, chia seed, and some vegetables contain significant amounts of both forms of fiber and are the best sources of soluble fiber. The best source of lignan, by far, is flaxseed (not flaxseed oil, regardless of packaging claims to the contrary).
Possible Deficiencies
Most people who consume a typical Western diet are fiber-deficient. Eating white flour, white rice, and fruit juice (as opposed to whole fruit) all contribute to this problem. Many so-called wheat products contain mostly white flour. Read labels and avoid “flour” and “unbleached flour,” both of which are simply white flour. Junk food is also fiber-depleted. The diseases listed above are more likely to occur with low-fiber diets.
The benefits of eating whole grains are largely derived from the beneficial constituents present in the outer layers of the grains, which are stripped away in making white flour and white rice. Preliminary research has found that women who ate mostly whole grains had a lower mortality rate than women who ate a comparable amount of refined grains.1
Interactions with Supplements, Foods, & Other Compounds
Fiber reduces the absorption of many minerals. However, high-fiber diets also tend to be high in minerals, so the consumption of a high-fiber diet does not appear to impair mineral status. However, logic suggests that calcium, magnesium and multimineral supplements should not be taken at the same time as a fiber supplement.
Bran, which contains insoluble fiber, reduces the absorption of calcium enough to cause urinary calcium to fall.2 In one study, supplementation with 10 grams of rice bran twice a day reduced the recurrence rate of kidney stones by nearly 90% in recurrent stone formers.3 However, it is not known whether other types of bran would have the same effect. Before supplementing with bran, people should check with a doctor, because some people—even a few with kidney stones—do not absorb enough calcium. For those people, supplementing with bran might deprive them of much-needed calcium.
Interactions with Medicines
Certain medicines interact with this supplement.
Replenish Depleted Nutrients
none
Reduce Side Effects
- Acetaminophen with Codeine
Constipation is a common side effect of codeine. Increasing fluid and fiber intake can ease constipation.
- Codeine
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Codeine Phosphate
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Fentanyl
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Fentanyl Citrate
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Hydrocodone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Hydrocodone Bitartrate
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Hydromorphone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Hydromorphone (PF)
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Levorphanol Tartrate
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Meperidine
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Meperidine (PF)
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Methadone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Morphine
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Morphine (PF)
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Morphine Liposomal (PF)
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Morphine-Naltrexone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Oliceridine
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Oxycodone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Oxycodone Myristate
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Oxymorphone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Prednisone
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Propoxyphene
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Propoxyphene Napsylate
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Tapentadol
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Tramadol
Propoxyphene may cause gastrointestinal (GI) upset. Propoxyphene-containing products may be taken with food to reduce or prevent GI upset. A common side effect of narcotic analgesics is constipation. Increasing dietary fiber (especially vegetables and whole-grain foods) and water intake can ease constipation.
- Verapamil
Constipation is a common side effect of verapamil treatment. Increasing fluid and fiber intake can ease constipation.
Support Medicine
none
Reduces Effectiveness
- Lovastatin
Soluble fiber is found primarily in fruit, beans, and oats, but it is also available separately as pectin, oat bran, and glucomannan. Two sources of soluble fiber—pectin (found in fruit) and oat bran (a component of oatmeal also available by itself)—have been reported to interact with lovastatin. The fiber from these two sources appears to bind the drug in the gastrointestinal tract and reduce absorption of the drug as a consequence. People taking this drug should avoid concentrated intake of soluble fiber, as taking lovastatin with a high soluble-fiber diet leads to reduced drug effectiveness.
Potential Negative Interaction
none
Explanation Required
none
Side Effects
The most common adverse effects of dietary fiber are minor gastrointestinal symptoms. There have been several reports of allergic reactions to psyllium. In rare cases, obstruction of the large or small intestine has occurred in people consuming wheat bran or bran cereal.
Beans, a good source of soluble fiber, also contain special sugars that are often poorly digested, leading to gas.
People with scleroderma (systemic sclerosis) should consult a doctor before taking fiber supplements or eating high-fiber diets. Although a gradual introduction of fiber in the diet may improve bowel symptoms in some cases, there have been several reports of people with scleroderma developing severe constipation and even bowel obstruction requiring hospitalization after fiber supplementation.4
1. Jacobs DR, Pereira MA, Meyer KA, Kushi LH. Fiber from whole grains, but not refined grains, is inversely associated with all-cause mortality in older women: the Iowa women's health study. J Am Coll Nutr 2000;19(3 Suppl):326S-30S.
2. Shah PJR. Unprocessed bran and its effect on urinary calcium excretion in idiopathic hypercalciuria. Br Med J 1980;281:426.
3. Ebisuno S, Morimoto S, Yoshida T, et al. Rice-bran treatment for calcium stone formers with idiopathic hypercalciuria. Brit J Urol 1986;58:592-5.
4. Gough A, Sheeran T, Bacon P, Emery P. Dietary advice in systemic sclerosis: the dangers of a high fibre diet. Ann Rheum Dis 1998;57:641-2.
Last Review: 06-01-2015
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2024.
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