You may have heard about fiber. It’s often talked about as part of improving your health and lifestyle through nutrition.
Considering fiber is such an essential nutrient for our health and wellbeing and offers many additional benefits, it’s surprising that we fail to consume the recommended daily intake.
On average, American adults eat 10 to 15 grams of total fiber per day, even though the USDA recommends 25g for women and 38g for men per day.1
Still, it can be a tricky nutrient to get enough of, particularly if you have specific dietary requirements or more unique needs, this is when a fiber supplement can come in handy!
Fiber supplements are generally recommended to be taken before meals with a glass of water. However, are there any benefits to taking fiber before meals? What would happen if you took it after a meal?
Let’s explore this further!
Fiber: A Brief Overview
Fiber is the part of plant foods that cannot be digested - also known as roughage or bulk.
It’s a type of complex carbohydrate, so it does not raise blood sugar levels like simple carbohydrates do, such as white bread, pasta, or sweets. We need fiber for the smooth running of our digestive system and to avoid constipation.
There are two types of fiber:
SolubleEasily dissolves in water and is broken down into a gel-like substance in the colon.
InsolubleDoes not dissolve and is left intact as it moves through the gut.
High-fiber foods often contain a mix of soluble and insoluble fiber.
From a health standpoint, consuming adequate amounts of fiber can reduce bad cholesterol, lower blood glucose levels, and help maintain good bowel health, which all protect against digestive issues, heart disease, and type 2 diabetes.
High-fiber foods include:
- Whole grains
- Barley
- Oatmeal
- Beans and pulses
- Nuts and seeds
- Fruits, such as apples and pears
- Vegetables
Why Would We Need a Fiber Supplement?
Fiber can be difficult to get enough of, especially as we live in a world surrounded by highly processed foods that typically lack this essential nutrient!
A supplement can be useful for those who have specific needs or even for those who want some additional benefits for improving their gut health, including, but not limited to, fat loss.
What Are The Main Benefits of Fiber Supplementation?
Bowel Health
The main benefit of increasing your fiber intake, whether through food or with a supplement, is improvements in your bowel health.
Fiber adds bulk to your stool, making it much easier to pass through your digestive system. This would reduce your risk of any digestive conditions and would help relieve symptoms of other conditions such as irritable bowel disorders, constipation, and diarrhea.
Heart Health
Increasing fiber intake would help lower total blood cholesterol levels by reducing the amount of ‘bad’ (LDL) cholesterol in your system, decreasing your risk of heart disease and stroke.
Stabilizing Blood Sugar
As fiber takes a lot longer to digest because of the roughage, it would also slow the digestion and absorption of other foods, particularly sugar. This would help control your blood sugar levels and control any potential spikes.
Weight Management
Taking a fiber supplement before a meal would help you feel full and keep you satisfied for longer. This would make it less likely for you to overeat or snack soon after your meal, thus consuming less food which would help you manage your weight.
The Best Time to Take Fiber
It is often recommended to take a fiber supplement up to twice per day, before a meal, and with a glass of water. This would ensure you’re keeping your digestive system balanced throughout the day.
If weight management is important to you, you could take fiber before each meal at breakfast, lunch, and dinner to ensure you’re keeping fuller for longer, which reduces the risk of overeating.
With our popular Performance Lab Prebiotic supplement, we'd recommend taking three capsules with your first meal of the day, then a further three capsules with your next meal. This helps support digestion, immune function, and fat loss, with the additional benefits of prebiotics!
Consuming a fiber supplement before meals would ensure the fiber gets where it needs to go in your digestive system before you consume your meal and would also ensure you remember to take it each time, which is key to reaping the health benefits.
A Final Word
Fiber is a crucial nutrient that you shouldn’t overlook! It’s important to get enough fiber through food, which is often achievable when you have a healthy, balanced diet.
Though in some cases, or for additional benefits, a supplement may be a worthwhile consideration.
To ensure proper absorption, we'd highly recommend taking a fiber supplement before mealtimes, which will also provide you with additional benefits, including fat loss and keeping you fuller for longer!
As with any supplement, you should consult your doctor before taking, particularly if you are currently on medication.
References
- Bliss, R. (2017) Online Nutrition Resources at Your Fingertips. USDA.GOV
