You may have noticed fiber has been in the news a lot lately, and with good reason! Studies have linked a diet high in fiber with everything from improved digestive health and regularity to successful weight management and cardiovascular health.‡
More recently, researchers have discovered that many high-fiber foods are prebiotics, meaning they help nourish and support the growth of beneficial gut bacteria.‡ This is important, since up to 80% of the immune system is found in the gut, so healthy balance of bacteria there (meaning more good and neutral than harmful bacteria) is important for optimal health.‡ Below are a couple of the questions we hear most often about fiber.
How Much Fiber Should I Be Getting in My Diet?
The American Academy of Dietetics recommends 20 to 35 grams of fiber each day to maintain good digestive and overall health.‡ Consuming more non-starchy vegetables and low-sugar fruits is the best way to increase your daily fiber intake, but if you’re still having a hard time reaching 35 grams a day, add a high-quality fiber supplement with a balanced ratio of both soluble and insoluble fiber. Flaxseed, oat fiber and acacia fiber are great options.
Can I Take Fiber Supplements During a Cleanse?
Fiber supplements can be taken while cleansing and between cleanses to support good health.‡ As far as how many fiber grams to supplement, look for a fiber product to provide anywhere from 3 to 5 grams of fiber per serving. Slowly incorporate your supplement into your cleansing routine, and be sure to increase water consumption too. You may want to also take your fiber supplement away from other supplements, including your cleansing components, by at least one hour.