Dietary fibre is an important part of a healthy diet. Getting enough fibre has been linked to a lower risk of heart disease, type 2 diabetes, and colon cancer. It also helps keep the digestive system working properly.
So, how much fibre do you need each day? Health guidelines recommend that adults consume about 14 grams of fibre for every 1,000 calories eaten. This equals around 25 grams per day for women and 38 grams per day for men. However, most people only consume between 10 and 15 grams daily, which is well below the recommended amount.
Fibre Supplements vs Dietary Fibre
The best way to increase fibre intake is by eating fibre-rich foods such as beans, lentils, fruits, vegetables, whole grains, nuts, and seeds. These foods provide many important nutrients in addition to fibre, including vitamins, minerals, and antioxidants. Fibre supplements, on the other hand, only provide fibre. For this reason, fibre supplements should not be used as a complete replacement for healthy foods. However, fibre supplements can be helpful for people who struggle to get enough fibre from their diet and need additional support.
Types of Fibre Supplements
Not all fibre supplements work in the same way. Different types of fibre have different properties and may be more suitable depending on your digestive health and individual needs.
Guar Gum
There are several types of fibre commonly used in supplements. One example is guar gum, a soluble fibre that comes from the seeds of the guar plant. It forms a gel in the digestive system and is slowly fermented by gut bacteria. Because it ferments slowly, it is less likely to cause gas, bloating, or stomach discomfort than some other fibres. This makes it a suitable option for people with irritable bowel syndrome (IBS).
Inulin
Another common fibre is inulin, which is naturally found in foods such as onions and chicory root. It is often added to processed foods to increase their fibre content. Although inulin can be beneficial for some people, excessive amounts may cause digestive problems. Research has shown that large doses can lead to inflammation in some individuals and may affect liver enzymes. Inulin is also considered a high-FODMAP* fibre, meaning it can trigger symptoms such as bloating, gas, abdominal pain, diarrhoea, or constipation in sensitive people.
Methylcellulose
Unlike many other fibres, methylcellulose is not fermented by bacteria in the gut. Made from wood pulp, it absorbs water and adds bulk to the stool, helping to relieve constipation. Because it does not ferment, it is less likely to cause gas and bloating. However, it should not be used every day for long-term constipation without medical advice, as persistent constipation may be a sign of a more serious health condition.
Psyllium
One of the most widely used fibre supplements is psyllium, which comes from the seeds or husks of the Plantago ovata plant. Most of the fibre in psyllium husk is soluble fibre, which absorbs water and forms a gel-like substance in the intestines. This helps stools move more easily through the digestive tract. Psyllium can absorb up to ten times its weight in water, making it highly effective for improving bowel function. It also contains some insoluble fibre, which adds bulk to stool. Psyllium is found in fibre supplements, fibre drinks, and many food products such as high-fibre cereals, baked goods, and other processed foods. It is considered one of the safest and most effective fibre supplements for adults who do not get enough fibre from their diet.
The Bottom Line
Fibre-rich foods should always be your first source of fibre, but fibre supplements can help bridge the gap when your daily intake falls short. Understanding the different types of fibre supplements can help you make a more informed choice based on your individual needs and digestive health. When used alongside a balanced diet, fibre supplements can be a useful addition to your overall wellness routine.
If you're finding it difficult to meet your daily fibre requirements through food alone, Sona FibrePlan provides 1000 mg of psyllium husk per serving. As one of the most widely researched sources of soluble fibre, psyllium can help support regular bowel function when used as part of a balanced diet.
*(FODMAPs are poorly absorbed sugars that can cause bloating, abdominal pain, gas, diarrhoea, and constipation in sensitive individuals.)
Source:
1. McRorie JW Jr. Evidence-based approach to fibre supplements and clinically meaningful health benefits, part 1: What to look for and how to recommend an effective fibre therapy. Nutr Today. 2015;50(2):82-89.
2. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445.