With the quality of food we typically consume, we are not getting enough fibre in our diets. Too much fast food and not enough vegetables and grains are a cause of concern for dieticians and nutritionists the world over.
The result is that there is now a demand for high fibre supplements even though most of us are aware that if we were to eat enough of the right foods, we would be getting enough fibre in our diet.
The recommended dietary amount of fibre that is suggested by most health care professionals is around 30 grams of fibre per day. This is not an excessive amount but many of us fall short (and some of us fall a long way short). The absence of sufficient dietary fibre is constipation and this can lead to other intestinal health issues.
The reduction in the amount of fibre that we ingest from vegetables, legumes and grains has generated a new industry in the form of high fibre supplements. These supplements are widely available in supermarkets and health food stores and can be found in a number of forms, powders, capsules or tablets. Typically the main ingredient of these is ground psyllium seeds or alternatively a product known as guar is often used.
Psyllium is believe to reduce the incidence of constipation, IBS and other intestinal dysfunctions when it is taken as a dietary fibre supplement. Pysillium seed originate from the plantain herb and the seeds are effectively tasteless but the husks contain high levels of fibre.
Are high fibre supplements as effective as dietary fibre? A number of studies have been conducted with respect to effectiveness of high fibre supplements. For example, there are some claims that taking fibre supplements can lead to reduced levels of cholesterol. However, the results of studies in this field have been mixed, some studies have indicated a positive outcome yet others have claimed that only fibre ingested in normal diet has protective benefits.
A reason for the discrepancy may be related to the form of the dietary supplement. The difference in the findings may well be due to differences in methodologies, in particular the form of the added fibre, be it soluble or insoluble.
Other research has indicated that the use of high fibre supplementation unfortunately offers no protection from colorectal cancer despite strong evidence that dietary fibre does protect people from suffering from this disease.
Claims have been made that using such supplements can assist with a weight loss programme. The arguments are made that the addition of soluble fibre has satiety properties. This allows us to feel full for longer and so we do not suffer so much from hunger pangs.
If you are thinking of using a fibre dietary supplement then it is always a good idea to discuss with your doctor or dietician. In particular, there are safety requirements associated with them such as you must always drink plenty of water along with the fibre otherwise there may be an increased risk of constipation. Some suggest that it is best to take them twice a day, once first thing in the morning with breakfast and secondly at the end of the day to ensure that they can perform effectively.
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