How Long Do You Take Fiber Supplements?

Getting the recommended daily dose of fiber in your diet can be difficult. This is especially true for those who don't eat a lot of fruits, vegetables or whole grains. Many people turn to fiber supplements to meet their body's daily intake needs. According to the Mayo Clinic, taking fiber supplements over a long period of time isn't harmful.

Importance of Fiber

• Dietary fiber is found in many food sources, like fruits, vegetables, whole grains and legumes. Fiber comes in two forms, soluble and insoluble. Soluble fiber means that it can dissolve in water into a gel form. The Mayo Clinic states that soluble fiber can help lower cholesterol and blood-glucose levels in the blood. Insoluble fiber helps move waste and materials through the digestive tract and increases the bulk of stools. People with constipation or irritable bowel syndrome can benefit from taking insoluble fiber to relieve bowel issues and promote bowel regularity.

Recommended Fiber Intake

• The National Academy of Sciences' Institute of Medicine states that men under age of 50 should be getting 38 grams of dietary fiber and women under the age of 50 should be consuming 25 grams of dietary fiber daily. They determined that you should be getting around 14 grams of fiber per 1,000 calories you eat. This is an average number and will vary for each individual. You should listen to your body and increase fiber intake if needed for regularity and comfort. The American Heart Association says that the average U.S. adult is getting only 15 grams of fiber per day.

Types of Fiber Supplements

• If you find you need to be taking a fiber supplement, you have many options. FiberChoice, Citracel and other brands offer fiber chews in various fruit flavors to give you additional fiber grams. Metamucil is a top brand for fiber supplement pills. All-Bran and Special K have come out with drink mixes that have up to 5 grams of fiber per pouch. Also, fiber powder mixes like BeneFiber and FiberCon are tasteless and dissolve completely in liquids, so you can add fiber to drinks, recipes and foods that don't have adequate fiber amounts.

Side Effects

• According to the Mayo Clinic, there has been no evidence that taking fiber supplements on a daily basis can be harmful, even long term. Since most fiber supplements are natural forms of fiber, the results are just as beneficial as getting your daily dose from fruits and vegetables. One side effect of increasing you fiber intake too quickly is excessive gas, bloating and intestinal discomfort. This is why it is recommended to increase fiber intake slowly and progressively, until you have reached the benefits you aim for.

Fiber for Weight Loss

• Fiber has many benefits beyond providing help with irregularity and constipation. Many foods containing high amounts of fiber are more filling and make you feel fuller longer. Also, foods with more dietary fiber tend to be thicker, causing you to chew longer and give your body more time to realize it is full. Foods higher in fiber can be more dense, bulkier and have less calories, which can help aid in your weight-loss goals.