Fiber Supplements - Are They Really Needed?A good definition of fiber is that it is the plant parts our bodies aren't able to digest. There are two major types of fiber in plants, they are soluble and insoluble. Soluble fibers dissolve in water. Insoluble fibers won't. However both provide major health benefits. I won't attempt a comprehensive list because much research is still being done in this area, but I will list the major ways I've repeatedly read that fiber helps us. Fiber's Health BenefitsMost doctors agree that we should get twenty-five to thirty grams of fiber daily, but some believe we would be healthier if we got fifty grams or more daily. Most foods do contain fiber, but the typical American diet would usually contain about ten to twelve grams daily, or less than half of what is needed for health. Fiber Supplements Let Us Reap Fiber's Benefits WITHOUT Drastic Diet Changes!You can get a fiber supplement at Wal-Mart, but I'd like to introduce you to three other types of supplements that will provide some of the best health benefits.I've used all three of these fiber supplements at one time or another, and I'll share what I like best about each. The first and most well known fiber supplement is ground flaxseed. Not only is flaxseed an excellent source of fiber, it also has omega-3 fatty acids that will help to increase your metabolism and give you more energy. The easiest way to supplement your diet with ground flaxseed is to buy it whole and grind it in a coffee grinder. After grinding it should be stored in the refrigerator to avoid spoilage. It can be sprinkled on salads, or added to smoothies. Not only will it increase your fiber intake, it will help you lose weight. Generally speaking it is best not to cook with it because the heat can damage the nutrients. Its only drawback is that it has a strong flavor and somewhat gritty texture that some don't like. 
The second fiber supplement is also a seed, or grain, called salba. I've only started using it recently, but salba, in addition to its fiber, has some tremendous nutritional advantages.
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The third type of fiber I'd like to recommend is called Glucommanan, or Konjac. I am not currently using this type of fiber because it is not available as a powder, only as a capsule. The reason for this, is that glucommanan absorbs up to 200 times its weight in liquid. So if a person took this as a powder supplement without enough water, it could literally close off their esophagus and make them choke to death.
A dose of glucommanan is three capsules. That provides 2000 milligrams of fiber. I took this supplement for years, but I recently switched to salba, except when I'm traveling, because I got tired of swallowing the pills. AvailabilityFlax seed is widely available on the internet, in health food stores, and even in grocery stores. The other two types of fiber are both available from Vitacost. I won't guarantee they will be cheaper there than anywhere, but their prices are usually among the most economical available.Final Comments and ConsiderationsAdding any of these supplements to your diet will improve your overall digestive health.If your diet has been low in fiber you will need to increase your fiber intake slowly to avoid gas and bloating. Also drinking plenty of water will lessen the chances of constipation caused by more fiber, but not enough liquid to move it through the digestive system. If you regularly get twenty-five to thirty grams of fiber in your food, you may not need to use a fiber supplement. But if not, you may be surprised at how much better you'd feel if you added fiber supplements to your diet.
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