Homemade Fiber Drink

The main ingredient in fiber drinks is often psyllium, which is a type of insoluble fiber. Some fiber drinks contain wheat as the main ingredient. You can mimic the brands in stores and make your own homemade fiber drinks by using psyllium that you buy in bulk, or you can use a juicer and prepare your own fiber drinks using high-fiber fruits and vegetables.

Types of Fiber

• According to the American Heart Association, you need two types of fiber in your diet: soluble and insoluble. Soluble fiber helps decrease your risk for cardiovascular disease. Oats contain the highest amount of soluble fiber of any grain. Other sources of soluble fiber include apple pulp, beans, rice, citrus fruits and strawberries. Insoluble fiber helps decrease your risk of cardiovascular disease and may also help you feel fuller sooner, according to the American Heart Association. Sources of insoluble fiber include whole wheat breads, carrots, turnips and beets.

  According to the Colorado State Extension website, the current recommendation for dietary fiber is about 14 grams per 1,000 calories eaten. So, if you eat a 2,500 calorie diet, 35 grams should come from dietary fiber. Currently, the average American eats a total of 14 grams of dietary fiber per day. Many Americans do not eat enough dietary fiber. Dietary fiber drinks are one way to get enough dietary fiber.

Psyllium Fiber Drink

• According to the University of Maryland Medical Center, psyllium is the main ingredient in the brand name fiber drink Metamucil. Psyllium is a soluble fiber that comes from the seeds and husks of a type of plantain grown in India, and it is commonly used in Asia, Europe and North America to treat constipation. Psyllium is widely available in health food stores. You can buy it in bulk form from a health food store or online. Making your own fiber drink with psyllium is easy. Simply add between one-half and 2 teaspoons of psyllium to one cup of warm water and drink quickly, before the psyllium expands and turns the liquid into a gel. When taking psyllium as a fiber drink, remember to drink six to eight glasses of water throughout the day to avoid constipation.

Fruit and Vegetable Fiber Drinks

• Apples contain a large amount of fiber. According to the U.S. Apple Association, a tennis-ball-sized apple contains 5 grams of dietary fiber. Try to find apple juice that contains pulp. This juice will have the fiber intact and is a valuable fiber drink. If you own a juicer, making your own apple juice is a tasty fiber drink. Adding apple juice to your psyllium can make the psyllium better-tasting and increase the amount of fiber in your drink. You may also choose other fruits and vegetables to make your own fiber drinks. You need to make these with the whole fruits, so many store-bought varieties do not work as fiber drinks. You may add psyllium to any of these drinks to increase the fiber.