4 min learnNew DelhiSep 5, 2026 03:55 PM IST
Fibre performs an necessary function in digestive well being. It not solely prevents constipation but in addition improves intestine well being by permitting meals particles to ferment and break down extra successfully. Nonetheless, as a substitute of counting on a pure, fibre-rich eating regimen loaded with greens and fruits, folks usually flip to dietary supplements to satisfy their quota. However supplementation can go improper, particularly when you do it the improper method.
The one mistake you’re making
Based on Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre, Chennai, fibre dietary supplements are generally used to assist digestion, cut back ldl cholesterol, regulate blood sugar, and relieve constipation. Nonetheless, they will typically trigger issues if not taken appropriately.
“Consuming extreme fibre can set off a collection of uncomfortable reactions inside your physique. Whenever you overload your system with fibre, it struggles to maintain up with processing all that bulk. This could result in a trio of disagreeable digestive points: bloating, fuel, and diarrhoea,” she stated. Primarily, you’re giving your digestive system extra work than it may well deal with, resulting in disruptions in your regular bowel actions.
DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
Based on her, these unintended effects could happen, particularly when the physique doesn’t have sufficient time to regulate or when fluid consumption is simply too low. “Fibre works by absorbing water and forming bulk within the intestines, so staying effectively hydrated is important—intention for at the very least 8 to 10 glasses of water a day when taking dietary supplements,” she defined.
Varieties of fibre
Deepalakshmi shared that there are two principal varieties of fibre: soluble and insoluble. Soluble fibre dissolves in water to kind a gel-like substance and is mild on the abdomen. It helps decrease ldl cholesterol and management blood sugar ranges. Widespread examples embrace psyllium husk (isabgol), guar gum, beta-glucan from oats, and inulin from chicory root.
Insoluble fibre, however, provides bulk and helps transfer waste via the intestines, stopping constipation. Examples embrace wheat bran, corn fibre, and cellulose. “Whereas insoluble fibre is useful for normal bowel actions, it might irritate these with delicate guts or irritable bowel syndrome (IBS),” she added.
A fibre wealthy eating regimen guarantees easy bowel motion (Supply: Freepik)
Deepalakshmi stated that sure fibre dietary supplements, similar to methylcellulose, calcium polycarbophil, and acacia fibre, are marketed as mild or non-fermentable choices that trigger much less fuel. Nonetheless, they need to be launched regularly—begin with a small dose (for instance, 2 to three grams per day) and enhance slowly over time.
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“The best quantity of fibre varies relying on components like age, gender, and calorie consumption. Nonetheless, a basic guideline of 25-30 grams of fibre per day for adults. This quantity offers well being advantages with out overwhelming your digestive system,” she talked about.
What to bear in mind
Deepalakshmi emphasised that fibre can intrude with the absorption of medicines, together with these for diabetes (similar to metformin), thyroid points (like levothyroxine), ldl cholesterol (like statins), and even some antidepressants. “All the time take fibre dietary supplements at the very least two hours earlier than or after taking medicines to keep away from such interactions,” she identified.
As an alternative of relying solely on dietary supplements, the professional advisable together with extra pure fibre-rich meals in your every day eating regimen. Examples embrace oats, barley, fruits like apples, pears, and guavas (with pores and skin), greens like carrots, broccoli, and candy potatoes, beans, lentils, nuts, flaxseeds, and chia seeds. These meals not solely present fibre but in addition provide important vitamins similar to potassium, magnesium, and antioxidants.
DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
