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09 Aug 2023 • 10 min read
We’ve all heard of fibre, the complex carbohydrate found in plant foods including wholegrains, fruit and vegetables. Fibre is essential for healthy digestion, regular bowel movements and overall good health.1
The NHS recommends that adults should be getting 30g of fibre a day, however, research has revealed that most adults in the UK are only eating an average of 20g daily.2
If you are struggling to meet your daily recommendation, you might find yourself looking to take fibre supplements. In this article, we will tell you all about fibre supplements, including what they do, the benefits of taking them and how much you might need.
Skip to: Types of fibre supplements | Benefits | Dosage | Possible side effects | The final say
Dietary fibre supplements are designed to provide an additional source of fibre to support your daily intake. They come in various convenient forms, including powders, capsules, tablets, and gummies.
Fibre supplements can help improve digestive health, promote regular bowel movements, and support overall well-being. Fibre supplements can include one or a mix of the following fibre sources:
While fibre supplements should not replace a healthy fibre-filled diet, they can be a helpful top-up on days when you are struggling to meet the required 30g!
Just like fibre-rich foods, fibre supplements can help you have regular bowel movements, according to a 2017 study by the Mayo Clinic.3
Here’s how different types of fibre work inside the gut:4
Most high-fibre supplements contain both types of fibre.
Upping your fibre intake guards against more than just constipation:
Fibre supplements could help you manage your weight, too. A 2012 research paper in the medical journal Current Obesity Reports concluded that fibre supplements could regulate appetite.9 Additionally, a 2011 placebo-controlled study reported in the British Journal of Nutrition discovered that adding psyllium supplements to a normal diet helped to reduce weight and body fat in overweight people.10
Government guidelines recommend adults get 30g of fibre a day, but this is too much for a supplement, as fibre is also found in a wide variety of foods.11
How much you need will depend on your diet but never exceed the dosage on the pack. Bear in mind that more than 40g per day of fibre from all sources can interfere with the absorption of other nutrients and some medication.12
Fibre supplements are generally safe to take, but can reduce the effectiveness of certain drugs, including anti-depressants, certain antibiotics, and diabetes drugs, so talk to your doctor before taking. 13
Also talk to your doctor first if you have digestive, gut or bowel issues, including: 13,6
The most common side-effects of taking fibre supplements include:14
Side-effects are less likely if you increase your fibre intake gradually so your digestive system can adjust.14
It’s also important to drink plenty of water to help the fibre supplement digest properly and to soften your stool.14
On very rare occasions, psyllium powder preparations have caused serious allergic reactions, though this has usually been in workers involved in making the products. Seek urgent medical advice if you experience:15
1. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
2. https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413815/
4. https://patient.info/digestive-health/constipation/fibre-and-fibre-supplements
5. https://onlinelibrary.wiley.com/doi/pdf/10.1111/nbu.12244
6. https://www.ema.europa.eu/en/medicines/herbal/psyllii-semen
7. https://www.ema.europa.eu/en/medicines/herbal/sennae-folium
8. https://www.ema.europa.eu/en/medicines/herbal/lini-semen
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3342503/
10. https://pubmed.ncbi.nlm.nih.gov/20727237/
11. https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
12. https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
13. https://www.stlukes-stl.com/health-content/medicine/33/000958.htm 1
14. https://www.pharmacytimes.com/view/fiber-supplements-health-benefits-and-side-effects