, with beneficial repercussions on the whole organism. This is the case, for example, of prebiotic supplements, useful for regulating intestinal functions and favoring the establishment of a symbiotic microbial flora.
When included in a low-calorie diet, fiber and the supplements that contain it help reduce excess weight. In this sense, fiber supplements perform a dual function:
- On the one hand, if taken before meals, they limit the caloric intake by increasing the gastric content and dampening the stimulus of hunger;
- On the other hand, they interfere with the absorption of nutrients in the intestine.
All this without contributing in any way to the body's caloric needs, since fiber can be considered a nutrient without energy power. Similarly, those who consume a diet rich in fiber do their health a favor because it goes to substitute other foods that are bad for you. Eating a large apple before a meal, for example, reduces the gastric space available for other potentially harmful delicacies, such as cold cuts, fried and salty snacks or meats rich in fat.
The addition of fiber also has beneficial effects on metabolic control. After a meal rich in fiber, the absorption of sugars slows down, positively modulating the post-prandial glycemic curve; the same goes for cholesterol, the concentration of which in the blood tends to decrease when one passes from a "refined diet to a diet rich in waste."
The mild laxative action of the fiber helps to reduce the residence time of toxins in the intestinal lumen, accelerating their elimination (lower risk of colon cancer).
Fiber supplements: methods of intake
The peculiar characteristic of absorbing considerable quantities of water requires that the intake of fiber supplements be accompanied by a generous intake of liquids, useful, among other things, to dilute the toxins present in the intestinal lumen.
Fiber is one of the most traditional and effective remedies for constipation. For this purpose, various products are available containing highly swelling polysaccharides. This characteristic contributes to accelerate intestinal motility, originating a propulsive effect which, marrying with the greater softness of the stool, ensures an easier evacuation. Fiber supplements are used, therefore, by those suffering from constipation, hemorrhoids, diverticulosis and by all those who must avoid efforts in the act of defecating.
The same is true in the case of diarrhea, as, by absorbing water in the intestinal lumen, the fiber exerts a constipating effect (attention! In this case, however, it must not be taken with liquids).
rather than resorting to specific supplements. In this way, in fact, it is possible to benefit from the extraordinary set of microelements associated with them, obtaining a rather precious effect, as it is capable of significantly stemming even very serious diseases such as vascular ones, diabetes and some cancers.
When taken individually in large doses, fiber supplements can even cause harm. Bran, for example, can cause mineral deficiencies, as it is rich in anti-nutritional factors, such as phytates, which interfere with the absorption of calcium and iron.
Abdominal cramps and flatulence, while representing the most common undesirable effects of dietary fiber, are less of a concern, as they tend to diminish over time.
, pectins, oligofructoses, inulins, resistant starch), as they are capable, among other things, of lowering the intestinal pH by enhancing the absorption of calcium and other minerals, contrary to what was previously seen.To learn more about the individual properties of fiber supplements:
- Bran
- Guar and guar gum
- Karaya gum
- Psyllium, psyllium, psyllium seeds
- Agar agar
- Glucomannan
- Pectin
In general, its use is not recommended in the presence of:
- Bowel obstructions or inflammation
- Pyloric stenosis;
- Megacolon or megaretto;
- Marked meteorism;
- Functional dyspepsia.
