Best Fiber Supplements for Constipation
Best Fiber Supplements for Constipation
Dietary fiber is non-digestible carbohydrates found in plant sources and also an essential part of a healthy diet. Dietary fiber intake has a major role in maintaining gut health. Low intake of dietary fiber from the diet results in several gut disorders ranging from functional constipation to colon cancer. Here is the list of best fiber supplements for constipation in Amazon.
The diet pattern of most countries globally nowadays is turning to be comprising of more number of processed foods due to easy availability of ready-to-use foods and progression of urbanization. People choose ready made foods more often over home cooked meals mainly due to lack of time for cooking and hectic work schedules.
Constipation is the most common type of gut issue faced by major part of the population in most countries worldwide. Moreover, the prevalence of constipation among the population is dependent on various other factors, apart from dietary fiber intake, as well such as sedentary lifestyle, low fluid intake, long term consumption of drugs such as antacids, painkillers or certain antidepressants.
According to a particular study conducted on Indian patients complaining of constipation, 35.4% of these subjects suffered from functional constipation as per the Western criteria (less than 3 motions per week). In the Bristol stool scale, 93.8 % of these patients had stool types ranging among type 1-3 [R, R]. In another study among North American subjects, approximately 63 million people were reported to meet the Rome II criteria of diagnosing constipation [R].
Though constipation is one of the most common gut issues, it is the most neglected, but it does affect the quality of life if it persists. Different therapies are effective for different individuals in resolving constipation. Hence, it becomes necessary to identify the core reason for developing constipation, so the treatment can be administered accordingly identifying the area of concern.
Fiber and Gut Health : The best fiber supplements for constipation
Plant foods contain two different types of fiber which act in slightly different ways in resolving constipation and maintaining a healthy gut. There is soluble fiber and insoluble fiber. Insoluble fiber works as a broom by sweeping out all the waste gastric contents and keeping the gut clean. It also adds bulk to the stool content for ease of bowel movement.
Soluble fiber, on the other hand, absorbs water in the gut and forms a gel which improves the stool consistency. This prevents the stool from being hard and dry. Soluble fiber also serve as a prebiotic in the large intestine for facilitating growth of good bacteria. This actions of dietary fiber helps in preventing toxin accumulation in the gut, which is the prime reason for most of the gut disorders.
Supplementing the diet with natural sources of both these types of fiber is the best remedy for constipation. However, at times, it becomes difficult to increase the fiber intake naturally through diet due to various reasons such as erratic meal timings, hectic work schedules, frequent travelling, etc. Hence, following are effective fiber supplements which help supplement the diet with the daily requirement of dietary fiber to relieve constipation issue.
It contains plant based psyllium husk as the main source of dietary fiber.
It help maintain healthy blood sugar levels as part of your diet and is Its gluten free
Helps lower cholesterol and there by helps in maintaining good hear health.
Though it is one of the best fiber supplements for constipation, it has to be consumed 5 capsules per serving and for multiple times. This is very high.
It is suggested to try other forms of it like Metamucil Multi-Health fiber powders, Meta Health Fiber Bars and Meta Fiber Wafers.
Garden of Life’s Raw Organic Superfood Fiber to relieve Constipation
It contains its unique formula of organic sprouts and fiber blend, which comprises of powder form sprouts of various seeds. It also contains beneficial strain of probiotic bacteria.
It contains 9 gms of dietary fiber per serving, however, the serving size is quite larger as compared to other fiber supplements.
Its taste is not so well accepted by the buyers but has garnered quite good reviews in terms of resolving constipation and other digestive issues.
Baidyanath Triphala Churna
This is an ayurvedic remedy for indigestion and constipation. It contains equal proportions of the dry powder of fruit rind of three fruits namely amla (Indian Gooseberry), Haritaki (Chebulic Myrobalan) and Vibhitaki (Belleric Myrobalan). It is known to have rich antioxidant potency and also is an effective digestive and laxative agent. It is quite reasonable in cost and very effective in maintaining good digestive health. It is also available in tablet or capsule form for those who aren’t comfortable using it in powder form.
Other Lifestyle Modifications For Alleviating Constipation
- Its effective to maintain a regular exercise regime in the daily routine.
- Having main meals at same time daily helps to prevent constipation since the body then adapts to a particular time frame for digesting food.
- Avoiding intake of foods made of refined & processed ingredients (such as flour, sugar, fat).
- Drinking a minimum of 2-2.5 ltrs of fluids daily.
- Keeping a regular timing for evacuation on a daily basis and avoiding rushing.
- Practicing breathing techniques to calm oneself down and effectively managing day-to-day stressful situations.
- Tapering drugs dosage in consultation with the physician which cause constipation as a side effect.
- If the occupation involves long hours of sitting, finding time to move around in the workplace and also engaging in sitting exercises can be effective.
According to the review published in International journal of Molecular Medicine, the fiber supplementation, particularly psyllium, is proven to be safe and effective in improving the symptoms of IBS.
Consumption of dietary fiber also offers various other health benefits, such as lowering blood cholesterol levels, improving blood glucose control and in the weight management [R]. Dietary fiber works by several mechanism on the gastrointestinal tract. It may increase the fecal mass and thereby stimulate the gut mucosa. This increases mucosal secreations and peristalsis leading relieve constipation by easy excreation of the stool.
It also acts by fermentation by products, particularly short-chain fatty acids, on the microbiota of the intestine and immune system.
- G., Evaluation of the Symptom of Constipation in Indian Patients. Journal of Clinical and Diagnostic Research 2016 Apr, Vol-10(4): OC01-OC03.
- P et.al., Epidemiology of Constipation in North America: A Systematic Review. American Journal of Gastroenterology(2004) volume 99,750–759.
- M et.al., Prevalence of Constipation Among the General Population: A Community-Based Survey From India. (2014) Gastroenterology Nursing. 37(6):425–429.
- El-Salhy, M., Ystad, S., Mazzawi, T. and Gundersen, D., 2017. Dietary fiber in irritable bowel syndrome (Review). International Journal of Molecular Medicine, 40(3), pp.607-613.
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