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The types of fiber that promote bowel movements effectively:
Among the various fiber supplements available, certain insoluble fibers stand out, such as calcium polycarbophil (FiberCon) and wheat bran. These fibers do not dissolve, gel, or undergo fermentation in the gut. Instead, they primarily serve a laxative purpose by encouraging the intestines to secrete more liquid, which helps bulk up stool and facilitates its passage through the digestive system. Similarly, methylcellulose (Citrucel) is classified as a soluble fiber but it does not form gel or undergo fermentation; rather, it adds bulk to stool and promotes regular bowel movements.
A versatile fiber that supports both digestive and cardiovascular health:
Psyllium (Metamucil, Konsyl) occupies a unique space in the fiber supplement landscape. It is mainly soluble and forms a gel, contributing to lowering cholesterol levels and regulating blood sugar. Furthermore, psyllium contains some insoluble fiber, making it effective for managing both constipation and diarrhea. This dual functionality arises from its ability to absorb water into the stool, easing its passage, while its gel-forming feature can help solidify loose stools in cases of diarrhea. According to Amy Bragagnini, MS, RD, a clinical oncology dietitian based in Grand Rapids, Michigan, and spokesperson for the Academy of Nutrition and Dietetics, psyllium is often recommended as a comprehensive fiber option. Notably, Dr. Anish A. Sheth, a gastroenterologist at Penn Medicine, endorses psyllium as a primary choice for his patients.
When selecting a fiber supplement, examining the ingredient list is crucial. It’s advisable to avoid products that contain excessive artificial sweeteners or added sugars, particularly present in gummy and wafer forms, as they might negatively impact gut health. Additionally, individuals with celiac disease or gluten sensitivity should be cautious, as some supplements, especially those containing wheat dextrin or wheat bran, may include gluten.
Caution is advised for individuals with specific health issues or those on medication.
Fiber intake can be a complex issue for certain individuals, particularly those suffering from functional gastrointestinal disorders such as irritable bowel syndrome (IBS). Dr. Sheth explains that fermentable fibers, along with high-fiber foods that are similarly processed, can exacerbate IBS symptoms due to gas production during fermentation, leading to bloating and abdominal discomfort. Studies indicate that inulin is particularly well-fermented by intestinal microbes, often resulting in increased gas and discomfort for sensitive individuals.
Conversely, incorporating psyllium into the diet has been shown to alleviate symptoms of IBS by promoting regular bowel movements. For those diagnosed with constipation-predominant IBS (IBS-C), insoluble fibers like wheat bran can be beneficial in stimulating bowel activity. This underscores the importance of consulting with a healthcare provider for personalized advice on whether to use fiber supplements and identifying the appropriate type for individual needs.
Source
www.self.com