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Fiber: Benefits, Side Effects and More

We’re uncovering the secrets behind an underrated diet hero: fiber. This blog post is dedicated to exploring fiber – its benefits, sources and the integral role it plays in our health.

What is Fiber?

Fiber, also known as dietary fiber, is a type of carbohydrate that our bodies cannot digest. Unlike other carbs that our bodies break down into sugar molecules, fiber passes through the body undigested, contributing to a range of health benefits.

First, fiber adds bulk to our diet and makes us feel full, which helps with weight control. Secondly, it aids digestion, helping to prevent constipation and promote regular bowel movements. Additionally, certain types of fiber can help lower LDL cholesterol and regulate blood sugar levels, aiding in heart health and diabetes management.

A lack of fiber in the diet can lead to constipation, elevated LDL cholesterol levels and blood sugar fluctuations. Long-term deficiency increases the risk of heart disease and type 2 diabetes.

Health Benefits

Digestive Health

Fiber adds volume to your diet, helps prevent constipation and promotes regular bowel movements. It helps maintain overall digestive health.

Weight Management

High-fiber foods tend to be more satiating, so you may eat less and stay full longer, which can help with weight management.

Lowers Cholesterol Levels

Soluble fiber can lower total blood cholesterol levels by lowering levels of low-density lipoprotein, or “bad” cholesterol.

Blood Sugar Levels

High-fiber foods, especially soluble fiber, slow the absorption of sugar, which can improve blood sugar levels and help control diabetes.

Heart Health

Consuming enough fiber can help reduce the risk of developing heart disease by reducing levels of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol.

Supports Longevity

A high-fiber diet can help you live longer because it reduces the risk of dying from heart disease and all cancers.

Gut Health

Dietary fiber acts as a prebiotic, feeding the good bacteria in your gut, which is vital to overall gut health.

Side Effects

Digestive Issues

An abrupt increase in fiber intake can lead to bloating, gas, and stomach cramps. This is more likely if you ramp up your fiber intake too quickly. The solution? Increase your fiber intake gradually to give your digestive system time to adjust.

Constipation

Sounds contradictory, right? While fiber helps prevent constipation, too much fiber without enough water can cause constipation. This happens because the fibers absorb moisture. So when increasing your fiber intake, remember to drink more water.

Nutrient Absorption

Too much fiber can interfere with the absorption of certain minerals, such as iron, zinc, magnesium and calcium. However, this effect is usually significant only when fiber intake is unusually high.

Bowel Obstruction

In rare cases, consuming too much fiber in the form of supplements can lead to intestinal obstruction.

Food Sources

Animal-Based Food Sources of Fiber

Animal-based foods are generally not significant sources of Fiber. Fiber is predominantly found in plant-based foods.

Plant-Based Food Sources of Fiber

Other Fiber Sources

Best Overall: Vitafusion Fiber Well Gummies Sugar Free at Amazon ($20)

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Best Seller: Metamucil Psyllium Fiber Supplement at Amazon ($33)

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Best Budget: Benefiber Prebiotic Fiber Supplement at Amazon ($22)

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Best Overall: Vitafusion Fiber Well Gummies Sugar Free

  • Includes: One 90 ct bottle of vitafusion Fiber Well Sugar Free Fiber Supplement, Peach, Strawberry and Blackberry Flavored Supplements (45 Day Supply).
  • Digestive System Support: These fiber supplements provide the fiber you need to help aid digestive health and support regularity for adults (1) to help you feel your best.
  • Sugar Free Gummy Vitamins with Prebiotic Fiber: Each delicious, sugar-free, 2-gummy serving of this prebiotic supplement provides 5 g of prebiotic fiber and a delicious taste.
  • Delicious and Convenient: Great tasting and convenient dietary supplements make a great alternative to traditional supplement pills that are hard to swallow and feature delicious, natural flavors, including peach, strawberry and blackberry.
  • Digestive Support: Fiber supplement gummies made with no high fructose corn syrup, no gluten and no synthetic FD&C dyes.
  • Store in a cool, dry place.
  • Brand: Vitafusion
  • Flavor: Peach,Strawberry
  • Primary Supplement Type: Vitamin
  • Item Form: Gummy
  • Diet Type: Gluten Free

Best Seller: Metamucil Psyllium Fiber Supplement

  • FEEL WHAT LIGHTER FEELS LIKE. Metamucil traps and removes the waste that weighs you down* so you feel lighter and more energetic**.
  • MADE WITH PSYLLIUM FIBER. Metamucil Sugar-Free Blend is made with naturally sourced psyllium fiber that helps promote digestive health and regularity*.
  • SUGAR-FREE BLEND: This fiber supplement contains no added sugar.
  • SUPPORTS HEALTHY BLOOD SUGAR LEVELS. Taking Metamucil every day helps you maintain healthy blood sugar levels*.
  • PROMOTES HEART HEALTH BY LOWERING CHOLESTEROL. Taking Metamucil every day helps you lower your cholesterol.
  • CONTROL YOUR APPETITE. The plant-based psyllium fiber in Metamucil helps curb your appetite so you feel less hungry between meals*.
  • Brand: Metamucil
  • Flavor: Orange
  • Primary Supplement Type: Multivitamin
  • Item Form: Powder
  • Product Benefits: Smoothening

Best Budget: Benefiber Prebiotic Fiber Supplement

  • One 17.6-ounce bottle of unflavored Benefiber Daily Prebiotic Fiber Supplement Powder for Digestive Health (1).
  • Prebiotic fiber supplement designed to help support gut health (1).
  • Daily fiber powder that strengthens and nourishes good bacteria to support gut health (1) using wheat dextrin.
  • Unflavored fiber powder that dissolves clear and completely, allowing you to mix it into your favorite foods and non-carbonated beverages (3).
  • Gluten-free, sugar-free, grit-free dietary prebiotic fiber supplement made with wheat dextrin and no artificial flavors (2).
  • Stir two teaspoons into four to eight ounces of a non-carbonated beverage or soft food three times daily, for ages 12 years and older. Use one teaspoon three times daily, for ages 6 years to 11 years.
  • Brand: Benefiber
  • Flavor: Unflavored
  • Diet Type: Gluten Free
  • Item Form: Powder
  • Product Benefits: Digestive Health Support

Fun Facts

Fact 1: Fiber is Indigestible

Fiber is a unique type of carbohydrate that our bodies cannot digest. Unlike other carbohydrates that our bodies break down into sugar molecules, fiber passes through the body without being digested. This unique property gives fiber health benefits!

Fact 2: Not all Fiber is Created Equal

There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and helps lower blood sugar and cholesterol. Insoluble fiber does not dissolve in water and helps food move through the digestive system, promotes regularity and helps prevent constipation.

Fact 3: Fiber has Zero Calories

Since your body can’t digest fiber, it doesn’t provide any calories. However, it plays a vital role in maintaining good health and can even help with weight management by making you feel fuller for longer.

Fact 4: Fiber is a Prebiotic

Dietary fiber serves as food for beneficial gut bacteria, helping these friendly microbes thrive. A healthy gut microbiome is key to overall health!

Fact 5: Chewing Gum Fiber

Ever wonder why chewing gum doesn’t digest? This is because the gum base often contains fiber (among other things), which remains undigested as it travels through the digestive tract.

Fact 6: Animals and Fiber

Humans aren’t the only creatures that need fiber. Many animals also require fiber for proper digestion and overall health.