How to Take Fibre Supplements Correctly

Dietary fibre is a carbohydrate and is the part of plants we eat that does not get digested in the small intestine. Instead, it is fermented by bacteria in the large intestine (1). Plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Therefore, most of us need to increase fibre intake while reducing added sugars in the diet (2).

How to Take a Fibre Supplement

The way in which a fibre supplement is taken is important if you are trying to improve symptoms. Consistency is the key factor, as this can promote regular bowel movements. If you take a fibre supplement inconsistently, this may lead to discomfort such as bloating, gas, or changes in bowel patterns.

Timing

Although research is limited, there are some studies that suggest taking fibre supplements at meal times can help the body absorb them better, making them more effective (3). Taking fibre in the morning before breakfast may help you feel fuller for longer, which may be beneficial if you’re trying to manage weight (4). Alternatively, taking fibre at night may be useful for regulating morning bowel movements and improving gut health.

Here are some pros and cons of taking fibre at different times of the day:

Morning

• ✔ Regular bowel movements and healthy digestion throughout the day
• ✔ Helps you feel full and regulate appetite (4)
• ✘ Fibre supplements may cause uncomfortable stool changes, bloating, gas, or cramping, which may feel worse on an empty stomach (5)

Midday

• ✔ May help maintain high energy levels and promote feelings of fullness, thereby reducing cravings (6)
• ✘ If taken too close to a meal, fibre supplements may make it difficult to digest other foods and absorb nutrients (7)
• ✘ Some may experience abdominal discomfort after taking a fibre supplement, which may interfere with the rest of the day (8)

Evening

• ✔ May help regulate digestion overnight and promote morning bowel movements
• ✔ Can help minimise late-night cravings
• ✘ May lead to bloating if fibre is taken too late
• ✘ May cause gastrointestinal discomfort

Dosage

Government guidelines state our dietary fibre intake should increase to 30 g a day as part of a healthy, balanced diet. However, most adults are only consuming an average of 20 g per day. Below are the recommended fibre intakes for children and adolescents:

• 2–5 years old: about 15 g a day
• 5–11 years old: about 20 g a day
• 11–16 years old: about 25 g a day (2)

Types of Fibre: Soluble vs. Insoluble Fibre

There are two types of dietary fibre: soluble and insoluble fibre.

• Soluble fibres mix with water and slow digestion; they are beneficial for decreasing the risk of heart disease, lowering cholesterol levels, and maintaining blood sugar control. They can be found in some grains, seeds, legumes, and vegetables.
• Insoluble fibres are found in foods such as whole grains, beans, and root vegetables. They differ from soluble fibre because they act as bulk that aids digestion and help waste pass through the gut more easily (9).

Best Sources of Fibre

Fruits

• Pears: a nutritious fruit that can also satisfy a sweet tooth. Half a pear contains around 2.9 g of fibre.
• Strawberries: besides fibre, they also contain vitamin C, manganese, potassium, folate, and antioxidants. Half a cup of sliced strawberries contains around 2 g of fibre.
• Avocado: high in healthy fats and a good source of fibre. It also provides vitamin C, potassium, magnesium, vitamin E, and various B vitamins. One medium avocado contains around 10 g of fibre.

Vegetables

• Beets: a root vegetable that contains valuable nutrients and antioxidant properties. They also provide inorganic nitrates which may benefit blood pressure regulation.
• Sweet potatoes: a popular tuber that is very filling and has a sweet flavour. They can be a tasty bread substitute or base for nachos.
• Carrots: a root vegetable that can be eaten cooked or raw. Half a cup of cooked carrots contains 2.3 g of fibre, while a raw carrot contains 2 g of fibre (10).

Can I Take Probiotics Alongside Fibre Supplements?

Probiotics and fibre are both critical for digestion and can improve common digestive ailments. Certain types of fibre can work together with probiotics to benefit digestive health. They can be highly beneficial when taken together; however, they are typically taken separately to avoid beneficial bacteria adhering to the fibre rather than being absorbed (11).

Here’s what happens when fibre and probiotics work together in the digestive tract:

1. Fibre Fuels Fermentation: Unlike other nutrients, most dietary fibres resist digestion in the small intestine and are fermented by resident gut microbes instead. This process produces beneficial short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate, to support gut health.
2. SCFAs Support Gut Health: These fatty acids help nourish the cells lining the colon and play a key role in maintaining the gut barrier.
3. Bacteria Growth and Diversity: A fibre-rich diet helps support a healthy gut environment where probiotic bacteria can thrive and may even suppress less helpful microbes (12).

Top Tips

1. Consider increasing fibre intake if you are suffering from constipation.
2. Increase fibre intake gradually to avoid gastrointestinal symptoms such as bloating and gas while the gut adjusts.
3. Swap staple items like bread, pasta, and flour from white to wholegrain/wholemeal.
4. Drink plenty of water to avoid dehydration.
5. A supplement is a great way to increase fibre intake, but it is still crucial to consume foods rich in fibre such as beans, lentils, raspberries, avocados, broccoli, and sweet potatoes.

Frequently Asked Questions (FAQs)

References

1. https://www.bda.uk.com/resource/fibre.html
2. https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
3. https://journals.lww.com/jaanp/citation/2017/04000/fiber_supplements_and_clinically_proven_health.9.aspx
4. https://www.mdpi.com/2072-6643/12/10/3209
5. https://journals.lww.com/nutritiontodayonline/fulltext/2015/03000/evidence_based_approach_to_fiber_supplements_and.9.aspx
6. https://www.mdpi.com/2072-6643/14/19/4214
7. https://www.jandonline.org/article/S2212-2672(16)31187-X/fulltext
8. https://www.sciencedirect.com/science/article/pii/S0002916523036146?via%3Dihub
9. https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary#:~:text=There%20are%20two%20types%20of,the%20gut%2C%20the%20gut%20microbiome
10. https://www.healthline.com/nutrition/22-high-fiber-foods#fruits
11. https://omnibioticlife.com/blogs/blog/can-you-take-fiber-and-probiotics-together?srsltid=AfmBOor_T8ehhtwDu2yUuaAVciNFwEoTS7pb-vkJveu3aSxj6_nUTLS-
12. https://seed.com/cultured/fiber-and-probiotics-benefits-guide/?srsltid=AfmBOooUg3f4qvVmn2eQOkj82Y-QZvOf_q7gTD2mOLpzKNfiq9upb3t-