Fibregum
Also known as: Dietary fiber, fibre, dietary fibre, soluble fiber, insoluble fiber, Dietary Fiber
Overview
Dietary fiber refers to the edible parts of plants that are resistant to digestion and absorption in the human gastrointestinal tract. It is primarily classified into soluble and insoluble fiber: soluble fiber dissolves in water to form a gel-like substance, whereas insoluble fiber does not dissolve and contributes to stool bulk. Common sources of dietary fiber include fruits, vegetables, whole grains, and legumes. Research concerning dietary fiber is extensive, covering its impact on various health outcomes. The evidence suggests that adequate fiber intake is essential for promoting digestive health, supporting healthy blood sugar levels, and aiding in weight management, supported by numerous systematic reviews and meta-analyses highlighting significant health benefits.
Benefits
1. Cardiovascular Health: High fiber intake is linked with a reduced risk of cardiovascular diseases (CVD); a meta-analysis demonstrated risk reductions for both CVD and all-cause mortality. 2. Glycemic Control: Increased dietary fiber enhances glycemic control, particularly in individuals with diabetes, significantly lowering HbA1c levels. 3. Weight Management: Soluble fiber supplementation is effective for weight reduction in overweight individuals, with studies reporting mean weight loss of approximately 1.25 kg. 4. Colorectal Cancer Risk: Increased intake of cereal fiber and whole grains correlates with a lower risk of colorectal cancer. 5. Improved Metabolic Health: Higher fiber consumption is associated with favorable changes in insulin sensitivity and blood pressure.
How it works
Dietary fiber functions through multiple mechanisms: soluble fiber forms a gel in the digestive tract that slows glucose absorption and reduces cholesterol levels. Insoluble fiber adds bulk to stool, promoting regular bowel movements. Fiber consumption alters gut microbiota, enhancing metabolic health and immune function by producing short-chain fatty acids during fermentation. Interactions with molecular targets involved in glucose and lipid metabolism are also significant, helping to improve overall health outcomes.
Side effects
Dietary fiber is generally safe for most individuals at appropriate intake levels; however, it can cause gastrointestinal side effects, especially if intake is increased suddenly. Common side effects (>5%) include increased gas, bloating, and abdominal cramps. Less frequent side effects (1-5%) can include diarrhea or constipation, depending on individual tolerance or type of fiber consumed. Rarely (<1%), excessive fiber intake can lead to intestinal blockage. Drug interactions may occur, particularly with medications that affect absorption (e.g., blood thinners, diabetes medications). Specific populations such as those with gastrointestinal disorders should consult healthcare providers before significantly increasing fiber intake.
Dosage
The recommended daily intake of dietary fiber is between 25 to 30 grams for adults. Individuals may start with a minimum effective dose of 10-15 grams per day, progressively increasing to avoid gastrointestinal discomfort. While there is no definitive maximum safe dose, consuming more than 50 grams per day can lead to adverse effects. Timing is flexible, but it is advisable to incorporate fiber into meals to aid digestion. Adequate hydration is crucial to facilitate fiber movement through the digestive system. Both soluble and insoluble fibers are beneficial, with specific forms offering different health advantages.
FAQs
How to gradually increase fiber intake to avoid gastrointestinal side effects?
Gradually increase fiber intake over a few weeks, allowing your gut to adjust.
Can fiber interfere with medication absorption?
Yes, fiber can affect the absorption of certain medications, so they should be taken at different times.
What are the best sources of dietary fiber?
Whole grains, fruits, vegetables, and legumes are excellent sources of dietary fiber.
Is high fiber intake safe for everyone?
Generally yes, but those with specific health conditions should consult healthcare providers.
When is the best time to consume fiber?
Fiber can be consumed at any time but is often recommended to be taken with meals.
Research Sources
- https://journals.plos.org/plosmedicine/article?id=10.1371%2Fjournal.pmed.1003053 – This systematic review and meta-analysis demonstrated that higher dietary fiber intake significantly improved glycemic control and cardiometabolic risk factors among individuals with diabetes, contributing to substantial health benefits.
- https://pubmed.ncbi.nlm.nih.gov/29566200/ – This umbrella review highlights the convincing evidence linking higher dietary fiber intake with reduced risks of cardiovascular diseases and various cancers, reinforcing dietary fiber's importance in health maintenance across populations.
- https://pubmed.ncbi.nlm.nih.gov/35807808/ – The meta-analysis conducted on soluble dietary fiber supplementation showcased significant reductions in weight and improved metabolic markers in overweight patients, supporting its role in effective weight management.
Supplements Containing Fibregum
Protein 5 Plus Chocolate
Greens First Lean
Protein 5 Plus Vanilla
Greens First Lean
Shake Booster Pure Fiber Unflavored
Yes You Can!
GutMD
1MD
Amalgaclear
Quicksilver Scientific
Ultra Binder
Quicksilver Scientific
Ultra Binder Sensitive Formula
Quicksilver Scientific
Ultra Binder
Quicksilver Scientific
Ultra Binder Universal Toxin Binder
Quicksilver Scientific
Complete Belly Reset Vanilla Bean
Happy Mammoth
Kids Probiotic 5 Billion Active Cells Cherry Berry
Jamieson
Probiotic 10 Billion Active Cells
Jamieson