Fibre is a dietary component most people don’t get enough of. Research shows that a diet rich in fibre may lower the risk of health problems including cardiovascular disease, type 2 diabetes, and some forms of cancer. Fibre comes packaged with some of the healthiest food choices like vegetables, fruits, whole grains, nuts, and seeds.
You can get enough dietary fibre by eating a whole food diet rich in plant-based foods, but you might also be attracted to the idea of taking a fibre supplement, especially if your diet is hit or miss. Are fibre supplements a good alternative to dietary fibre and are they safe?
Fibre supplements usually contain functional fibre, a type of fibre either made from natural substances or synthesized in a laboratory. One of the most popular is psyllium, a soluble fibre that comes from the Plantago plant. Other fibres in fibre supplements may include pectin, found in apples and citrus, cellulose, and lignin. Synthetic fibre in fibre supplements includes xantham gum and inulin, common additives to food products to increase their fibre content.
While there’s no evidence that fibre supplements are harmful, they lack some benefits that whole food fibre sources do. When you obtain fibre from food, you also get nutrients, micronutrients (like vitamins and minerals), and antioxidants. In the case of a supplement, you get fibre in an isolated form without the added benefits of the food.
Plus, there are situations where you shouldn’t take a fibre supplement. For example, fibre in a concentrated form may reduce the absorption of some medications. If you’re taking medications, talk to your physician before taking a fibre supplement. Also, don’t take a fibre supplement while you take a medication; wait at least an hour afterward.
One of the most popular forms of fibre in packaged foods and supplements is inulin. Even though it’s an isolated form of fibre that lacks the nutrients that food does, it’s prebiotic, meaning bacteria can use it for energy and this helps maintain a healthy gut microbiome. When bacteria in the gut munch on inulin, they produce short-chain fatty acids that are beneficial for the lining of the colon. In fact, these short-chain fatty acids, like butyric acid, have anti-inflammatory activity. Some research suggests prebiotic fibre, like inulin, may improve the symptoms of irritable bowel syndrome.
If you choose to take a fibre supplement, look for one that contains soluble and insoluble fibre. It should contain at least 4 grams of fibre per serving. When you take a fibre supplement, be sure to wash it down with lots of water and check with your doctor beforehand. Remember, taking a fibre supplement is not a substitute for getting fibre in whole food form. It’s tastier and more satisfying to get fibre from natural foods than a powder. If you do that, you may discover you don’t need a fibre supplement after all.
