Functional fiber supplements

If you haven’t already read the blog on dietary fiber, I’d recommend reading that first. This blog will only focus on supplemental functional fiber and why it may be a good idea for everyone to use it daily. 

Supplemental fiber is any fiber product that is separated from its main source and isolated, kind of like whey protein powder. These supplements typically come in a powder or a capsule. Some of these fiber supplements are just that, supplements while others are considered functional fiber. A functional fiber is a fiber supplement that has shown clinically to benefit the body in some way.

Common types of supplemental fiber

• Wheat dextrin (Benefiber)

• Psyllium (Metamucil)

• Beta-glucan (Quaker Oats oatmeal)

• Wheat bran (All-Bran)

• Inulin (Fiber-Choice)

• Methylcellulose (Mirafiber, Citrucel)

Have you ever used one of the fibers in the list? Almost everyone has heard of Metamucil or Benefiber at some point. These two brands tend to dominate the market however, one is considered a functional fiber while the other isn’t. 

Functional Fiber

Functional fibers have been proven clinically to benefit the body. This means that the health claims on the bottle actually do happen if taken as directed. Keep in mind that the fiber recommendations set for Americans were made with heart health in mind, not bowel movements. Too much fiber can in fact worsen GI symptoms such as bloating and gassiness if you take the wrong fiber supplement or take too much when just starting. 

Key benefits of functional fiber

• Reduced LDL cholesterol

• Reduced total cholesterol

• Improved blood sugar levels

• Reduced Hgb A1c

• Reduced insulin levels

• Relief for constipation and diarrhea

In order for a supplemental fiber to offer the above benefits in the body is has to do two things;

1- create a gel, 2- not be fermented by bacteria in the colon. 

If a fiber does not form a gel and is fermented it will not be capable of offering the health benefits and can worsen GI symptoms. Although, it is important to know that fermentable fiber is beneficial to our gut bacteria and has health benefits of its own. There will be more info on this topic in a future blog, so make sure to sign up for the weekly blog email (at the bottom of this page) to not miss it!

Of all the supplemental fibers listed above, the only two that both gel and avoid being fermented are psyllium (Metamucil) and beta-glucan (oatmeal, oat bran). These two fibers are also considered functional fibers because they have proven clinically to offer the stated health benefits. 

How do they work?

The role of the functional fiber starts in the small intestine and depends on its ability to make a gel.

• Reduced LDL and total cholesterol - the gel picks up bile in the end of the small intestine and reduces how much bile is reabsorbed by the body. LDL cholesterol is then used to create more bile for digestion. This reduces the amount of LDL cholesterol in the blood and total cholesterol as well.

• Improved blood sugar and insulin levels - the gel slows down the absorption of sugar from your food into the body from the small intestine. This does not reduce overall calories, it only slows down how quickly the sugar is absorbed and prevents a blood sugar spike. A decreased sugar level reduces how much insulin has to be released into the bloodstream.

• Reduced Hgb A1c - As daily blood sugar levels decrease, the Hgb A1c will reduce overtime as well.

• Relief for constipation and diarrhea - By not being fermented by bacteria in the colon, the functional fiber pulls and holds water in the stool. This makes it easier to pass when going to the bathroom. This ability to soak up water also improves diarrhea and creates a more formed stool. *It’s important to note that for constipation, these fibers rely on you being well hydrated to work properly.

Which one is right for you?

Of the two functional fibers, psyllium (Metamucil) and beta-glucan (oatmeal, oat bran), both work equally well and can be added easily to your diet throughout the day. Psyllium comes in a flavored powder or a capsule. If you can not stand that taste of it, add it to juice or choose the capsule instead. Beta-glucan needs to be able to form a gel and high processing can reduce this ability. Do not choose oat fiber, as this is made from the outside hull of the oat grain and will not form a gel. The best choice is oatmeal or unprocessed oat bran (make sure the package states nonprocessed or unprocessed) which is made from the outside skin of the oat grain. 

• To reduce cholesterol levels or improve blood sugar levels 

  • Take one serving of psyllium powder or unprocessed oat bran with all meals. Oatmeal can be used as the main meal as well.

  • If struggling with constipation and needing to reduce cholesterol levels or improve blood sugar levels, see below.

• To improve constipation or diarrhea

  • If just starting use of functional fiber, use only ½ of the recommended serving for one week then increase to a full serving in the 2nd week. 

  • Take in the morning upon waking and evening before bed.

  • If struggling with constipation make sure to drink plenty of water throughout the day.

  • If you have been unable to pass a stool for a few days take an OTC laxative and only start fiber supplementation after you have passed a stool.

  • If you’re unable to pass a stool after taking an OTC laxative, contact your physician for further assessment. 

If you want more information on how to properly use functional fiber to benefit your body and improve your health, contact me (Adam) at adamskowyra@dietitian2go.net or schedule your free consultation to get started today!