Newswise — Have you had enough fiber today? If not, supplements can be a safe alternative, according to the October issue of Mayo Clinic Health Letter.
Like your mother probably told you, oatmeal, cauliflower, broccoli, beans and peas are all good sources of fiber. They help with regularity, digestion and staying lean. A high-fiber diet may reduce your risk of certain health conditions such as diabetes, colorectal cancer, gastrointestinal disorders, high cholesterol and obesity.
But some adults can't get the generally recommended 20 to 30 grams of fiber a day from their diet because they don't like high-fiber foods, or because the foods may cause cramping or flatulence. A fiber supplement can help.
Fiber supplements are bulk-forming substances available as powders, biscuits, wafers, tablets or toasted granules. Labeled as "bulking agents" on over-the-counter packaging, they're safe for long-term self-treatment of constipation. Mayo Clinic Health Letter offers these tips for using fiber supplements.
Go slow. Start with a small dose and progress gradually.
Be consistent. They are most effective when taken daily for at least a month.
Drink plenty of fluids. If you don't, fiber supplements may make you even more constipated.
Take before or after meals. They create a feeling of fullness. Take before meals if you are overweight. Take after meals if you are underweight or normal weight.
Supplement, don't substitute. Supplements contain only part of the fiber you need daily. Pass the broccoli and beans!
Mayo Clinic Health Letter is an eight-page monthly newsletter of reliable, accurate and practical information on today's health and medical news. To subscribe, please call toll-free 800-333-9037, extension 9PR1.
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