The Benefits of Fiber Powders
You probably know somebody who takes advantage of the many benefits of fiber powder. Taking fiber powder every day is a popular solution to many digestive issues, including constipation.
Contrary to popular belief, fiber powders are not just for older adults or those with severe digestive troubles. We will elaborate on the why and how of fiber powders and discuss the many associated health benefits of fiber powders.
Why use fiber powders?
The Food & Drug Administration recommends between 25 and 38 grams of fiber per day. That is equivalent to 6 bowls of oatmeal or 5 large cups of raw broccoli.
In our busy lives that is often a challenge. Taking additional fiber in the form of a fiber powder is a great way to ensure you are getting the recommended amount of daily fiber.
If you are on medication that may cause constipation, it’s recommended to use a fiber powder to supplement this side effect. “We do have patients who take medication for other ailments, and sometimes the medication can cause constipation. So, we have a way to augment that with additional over-counter fiber,” explained Dr. Duke Nguyen, a Gastroenterologist in Orange County.
And if you are constipated, fiber powder can help provide relief. As explained by Dr. Nguyen, “There are a lot of studies to show that there is a big connection to the brain and our gut. When we're stressed, the stress level for the brain will send a signal to the GI tract leading to spasm, leading to change in our habit [of producing a bowel movement].”
What are the health benefits of fiber powder?
Fiber powders are great for increasing your daily fiber intake when your diet falls flat. Studies have shown dietary fiber has proven to have a wide variety of health benefits, including:
Lowering the risk of heart disease and stroke
For many Americans, the battle to lower blood pressure is a constant struggle. One of the benefits of taking fiber powder is it can help reduce your blood pressure, lowering your risk of heart disease and stroke.
Helping to lower your cholesterol
Another important number to keep track of for adults is your cholesterol levels. Much like blood pressure, it is vital to your health to keep these numbers in check. Also similar is the positive effect fiber can have in reducing the risk of heart attack and stroke when you lower this number. This is among the most significant benefits of drinking fiber powder.
Keeping you satiated if you’re looking to manage your weight
One of the biggest challenges for anybody looking to lose weight is controlling food intake, especially between meals. But one of the many health benefits of fiber powder is its ability to make you feel full for longer, preventing you from overeating. That’s because fiber can take longer to digest, making you feel full for longer and helping you avoid overeating and snacking throughout the day.
Assisting in maintaining blood glucose levels
Diabetes is a leading wellness concern, but fiber powder can help reduce the risk of developing this disease. That’s because fiber can help regulate blood sugar levels, putting you in better control of your health.
Managing irregular bowel habits such as diarrhea or constipation
When your digestive system is acting up, it can lead to more than simple discomfort. A major benefit of fiber powder is its ability to keep your system regular, helping to prevent both constipation and diarrhea. According to Dr. Nguyen, one of the leading causes of constipation “is the inability to eat an adequate amount of fiber, and natural fibers are fruit, vegetable, and cereal.” Adding powdered fiber can help make up for any deficiencies.
Promoting a healthy gut microbiome
Keeping your gut feeling strong and healthy is much easier with the proper amount of fiber. Adding the proper amount of fiber has been shown to have positive effects on overall health, reducing the risk of several diseases and conditions, including some types of cancers.
Simply put, fiber is great for your overall health. So, meeting your recommended intake should be a priority for any healthy adult.
How do I take fiber powders?
High fiber powders come in a variety of forms, including capsules and powders. Psyllium husk fiber powder is among the most commonly recommended ways to take supplemental fiber. One of the benefits of fiber powder is the variety of flavors that are available, meaning you’re sure to find one to suit your palate. Drinking it with water or blended into a fruit smoothie will give you the fiber you need while also providing you with additional fluids your body needs.