Fibre Supplements

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Fibre is a type of carbohydrate found in plant-based foods that the body can't fully digest. Unlike other carbs, it passes through the digestive system relatively intact, playing a crucial role in digestive health and overall wellbeing. Fibre supplements provide a convenient way to increase your daily fibre intake when diet alone falls short of the recommended 30g per day for adults.

These supplements typically contain soluble fibre, insoluble fibre, or a blend of both. Soluble fibre dissolves in water to form a gel-like substance, whilst insoluble fibre adds bulk to digestive contents. Common fibre sources in supplements include psyllium husk, glucomannan, inulin, and wheat bran, each offering distinct properties to support your nutritional goals.

Incorporating fibre supplements into your routine can help bridge the gap between what you're eating and what your body needs. They're particularly useful during periods when fresh fruit, vegetables, and whole grains aren't readily accessible, or when you're following specific dietary patterns that might limit fibre-rich foods.

Who Fibre Supplements Are For

Fibre supplements suit anyone looking to increase their daily fibre intake beyond what their current diet provides. They're particularly relevant for people with busy lifestyles who struggle to consume enough plant-based foods, or those following restricted eating patterns that limit traditional fibre sources.

Athletes and active individuals often turn to fibre supplements to support digestive regularity whilst managing higher calorie intakes. Those focusing on weight management may also find them useful, as fibre contributes to feelings of fullness without adding significant calories.

People experiencing occasional digestive discomfort or irregular bowel movements frequently incorporate fibre supplements into their wellness routine. However, it's worth noting that fibre needs can vary significantly between individuals, and what works for one person may need adjustment for another.

When to Use Fibre Supplements

The timing of fibre supplement consumption depends largely on your individual routine and the specific product you're using. Many people find taking fibre supplements in the morning helps establish digestive regularity throughout the day, whilst others prefer evening consumption.

It's essential to introduce fibre supplements gradually, starting with smaller amounts and increasing over time as your digestive system adapts. Always consume fibre supplements with adequate water to prevent discomfort and ensure they work effectively.

Avoid taking fibre supplements at the same time as certain medications, as fibre can affect absorption. Space them at least an hour before or two hours after medication. If you have existing digestive conditions or concerns, consult with a healthcare professional before adding fibre supplements to your routine.

Fibre Supplements Benefits

Digestive System Support

Fibre plays a fundamental role in maintaining normal bowel function. Wheat bran fibre contributes to an acceleration of intestinal transit and an increase in faecal bulk when consumed as part of a high-fibre diet. This makes fibre supplements a practical choice for those looking to support their digestive wellness alongside a balanced diet.

Cardiovascular Wellness

Certain types of fibre contribute to maintaining normal blood cholesterol levels. Beta-glucans from oats and barley contribute to the maintenance of normal blood cholesterol levels when you consume at least 3g daily. Glucomannan supports this function at a daily intake of 4g, whilst pectins require 6g daily to deliver the same benefit.

Blood Glucose Management

Specific fibres can help moderate the blood glucose rise after meals. Consuming beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal, with at least 4g needed per 30g of available carbohydrates. Pectins work similarly when you consume 10g with a meal, whilst arabinoxylan from wheat requires 8g per 100g of available carbohydrates.

Weight Management Support

Glucomannan in the context of an energy-restricted diet contributes to weight loss when consumed at 3g daily, divided into three 1g doses taken with water before meals. This makes glucomannan-based fibre supplements particularly relevant for those following structured nutrition plans focused on weight management.

Popular Picks

The Psyllium Husk Powder offers a versatile, unflavoured option that mixes easily into drinks and foods. Each serving provides pure psyllium husk fibre, making it simple to adjust your intake based on individual needs.

For those seeking a comprehensive fibre blend, the Fibre Plus combines multiple fibre sources in convenient capsule form. This format suits anyone preferring a straightforward supplement routine without mixing powders.

FAQs

What are fibre supplements?

Fibre supplements are concentrated sources of dietary fibre derived from plant materials like psyllium husk, glucomannan, wheat bran, or oat beta-glucans. They come in various forms including powders, capsules, and tablets, designed to help you reach adequate daily fibre intake when whole food sources aren't sufficient. These supplements provide either soluble fibre, insoluble fibre, or combinations of both, each serving different functions in the digestive system.

How do fibre supplements differ from getting fibre through food?

Whole foods containing fibre also deliver vitamins, minerals, antioxidants, and other beneficial plant compounds that supplements don't provide. Foods like fruits, vegetables, legumes, and whole grains offer fibre alongside a complete nutritional package.

Fibre supplements serve as a practical tool when dietary fibre falls short, offering a concentrated dose without additional calories or nutrients. They're particularly useful during travel, busy periods, or when following eating patterns that limit traditional fibre sources. The ideal approach combines fibre-rich whole foods with supplements as needed to meet your individual requirements.

How much fibre should I take from supplements?

Most adults should aim for 30g of total dietary fibre daily from all sources combined, including both food and supplements. If you're starting with fibre supplements, begin with a small amount such as 3-5g daily and gradually increase over several weeks as your digestive system adapts.

The amount you need from supplements depends entirely on how much fibre you're already getting through food. Track your dietary fibre intake for a few days to identify any gaps, then use supplements to bridge the difference. Remember that specific health benefits require particular amounts - for example, beta-glucans need 3g daily to contribute to normal blood cholesterol levels.

When should I take fibre supplements?

You can take fibre supplements at any time that fits your routine, though many people prefer morning consumption to support digestive regularity throughout the day. The most important factor is consistency rather than specific timing.

Always consume fibre supplements with at least 200-250ml of water to prevent discomfort and ensure they work properly. Space them at least one hour before or two hours after any medications, as fibre can interfere with absorption. If you experience initial digestive adjustment, try splitting your daily fibre supplement dose across multiple smaller servings rather than taking it all at once.

Can fibre supplements help with weight management?

Glucomannan in the context of an energy-restricted diet contributes to weight loss when you consume 3g daily, divided into three 1g doses taken with water before meals. This specific fibre expands in the stomach, which may contribute to feelings of fullness.

Other fibres don't carry this authorized claim but can still play a role in a structured nutrition plan. Fibre adds minimal calories whilst contributing to satiety, potentially making it easier to stick to your energy targets. However, fibre supplements work best as part of a comprehensive approach that includes balanced nutrition and regular physical activity.

Which fibre supplement is right for me?

Your choice depends on your specific goals and preferences. Psyllium husk offers versatility and mixes easily into foods and drinks, whilst capsule formats like Fibre Plus provide convenience without preparation. If you're focused on cardiovascular wellness, beta-glucan supplements from oats or barley contribute to maintaining normal blood cholesterol levels at 3g daily.

For those following an energy-restricted diet with weight loss goals, glucomannan supplements delivering 3g daily in three divided doses offer specific benefits. Consider starting with a single-source fibre supplement to assess tolerance before trying blends. Powder formats allow precise dose adjustment, which can be helpful when gradually increasing your fibre intake.

Are there any side effects from fibre supplements?

When introduced too quickly or without adequate water, fibre supplements can cause temporary bloating, gas, or digestive discomfort. These effects typically resolve as your system adapts to the increased fibre intake.

To minimize discomfort, start with small amounts and increase gradually over 2-4 weeks whilst maintaining good hydration throughout the day. Some fibre supplements carry choking hazard warnings and must be consumed with adequate water - this includes glucomannan, guar gum, pectins, and hydroxypropyl methylcellulose. If you have existing digestive conditions, consult a healthcare professional before adding fibre supplements to your routine.

Who developed Myprotein's fibre supplements?

Myprotein's expert nutritionists developed these fibre supplements, drawing on extensive knowledge of sports nutrition and dietary requirements. The range reflects careful selection of fibre sources backed by authorized health claims, ensuring each product delivers meaningful nutritional support.

The development process focuses on quality, efficacy, and practical application, resulting in supplements that integrate easily into diverse dietary patterns and lifestyles. This expertise ensures you're getting fibre supplements formulated with both scientific rigor and real-world usability in mind.

Can I take fibre supplements with other supplements?

Yes, fibre supplements generally work well alongside other nutritional supplements, though timing matters. Fibre can affect the absorption of some nutrients and medications, so it's best to space fibre supplements at least one hour before or two hours after other supplements, particularly minerals like calcium, iron, and zinc.

Protein supplements and fibre supplements complement each other well in supporting overall nutrition, but consider taking them separately to optimize absorption of both. If you're using multiple supplements as part of a comprehensive nutrition strategy, establishing a clear routine with appropriate spacing ensures each product works as intended.

How long does it take to notice results from fibre supplements?

The timeframe varies depending on what you're hoping to achieve and your starting point. Some people notice changes in digestive regularity within 2-3 days of starting fibre supplements, whilst others may need 1-2 weeks for their system to fully adjust and respond.

For benefits related to blood cholesterol levels, consistent daily intake over several weeks is necessary to see meaningful changes. Weight management effects from glucomannan typically become apparent within a few weeks when combined with an energy-restricted diet. Remember that fibre supplements work best as part of sustained healthy habits rather than quick fixes, and individual responses can vary considerably.