In modern nutritional science, fibre is recognised as an essential part of a healthy diet with numerous health benefits. Although found in many natural foods, many people turn to dietary fibre supplements to meet their daily needs, especially when pursuing specific health goals such as weight management, improving digestion or controlling blood sugar levels. In this blog post, we will explore the different types of fibre supplements, highlight their unique properties and uses, and explain how you can effectively incorporate them into your diet to optimise your health.
Dietary fibre is divided into two main types: soluble and insoluble. Each type plays a specific role in digestive health and offers different benefits. In addition to this basic distinction, there are a variety of specific fibre sources available as dietary supplements. These include:
This variety of fibre allows individuals to choose the supplement best suited to their specific health needs and goals.
Glucomannan is a natural, water-soluble type of dietary fibre obtained from the roots of the konjac plant (Amorphophallus konjac), which is mainly native to Asia. This fibre is known for its remarkable ability to absorb water and can absorb up to 50 times its own weight in water. When glucomannan absorbs water, it expands considerably and forms a gel-like, voluminous material
Glucomannan is often used as a dietary supplement and as an ingredient in food, especially in traditional Asian dishes such as shirataki noodles. Due to its water-binding properties, it is also used in products such as tofu and as a thickening agent in baked goods
As a dietary supplement, glucomannan is particularly popular for its potential health benefits
Glucomannan can help you lose weight by making you feel full. Due to its ability to expand in the stomach, it helps you feel fuller, which can reduce your overall calorie intake
Some studies suggest that glucomannan can help to lower cholesterol levels. It appears to reduce the "bad" LDL cholesterol without significantly affecting the "good" HDL cholesterol
Glucomannan can also support blood sugar control by slowing down the absorption of sugar in the gut. This can be particularly useful for people with type 2 diabetes
As a soluble fibre, glucomannan can promote intestinal health and act as a prebiotic. It supports the growth of beneficial intestinal bacteria and can help to regulate intestinal activity
The typical dosage for glucomannan as a dietary supplement varies, but is often 1-3 grams, taken about 15 minutes to an hour before a meal, along with a glass of water. It is very important to consume glucomannan with enough water to prevent it from expanding in the throat, which can cause choking
Despite its many potential benefits, glucomannan, like any supplement, should be used with caution and after consultation with a healthcare provider, especially if you are pregnant, breastfeeding or taking medication.
Psyllium husks, also known as psyllium husks, are the outer husks of the seeds of the Plantago ovata plant, a species of herb native to India. These husks are a highly concentrated source of soluble fibre and have gained popularity in recent years, particularly as a dietary supplement to promote digestive health and as a weight loss aid.
Psyllium husks offer a range of health benefits that make them a valuable part of a balanced diet. Their main functions include improving digestion, aiding weight management and regulating blood sugar levels.
Thanks to their high concentration of soluble fibre, psyllium husks can help to relieve constipation and promote regular bowel movements when taken regularly. They absorb water in the digestive tract, resulting in softer stools and easier passage through the bowel.
Psyllium husks are particularly effective at creating a feeling of fullness without adding significant calories. Due to their ability to swell in combination with water, they help to increase the volume in the stomach and reduce the feeling of hunger, which can be helpful in controlling calorie intake.
The gel-like substance that forms when psyllium husks absorb water can also help to slow down digestion and reduce the absorption of sugar into the bloodstream. This helps to stabilise blood sugar levels and is particularly beneficial for people with type 2 diabetes.
Psyllium husks can be consumed in various forms, including whole, crushed or powdered husks. They can be taken directly with water or added as an ingredient in smoothies, yoghurts or baked goods. The recommended daily dose varies, but is often around 5 to 10 grams, divided into several doses before meals. It is crucial to drink enough water to ensure optimal function and safe passage of the psyllium husks through the digestive tract.
Although psyllium husks are generally safe and well tolerated, people suffering from chronic digestive problems or taking certain medications should consult a doctor before taking them. Taking too much psyllium husk without adequate hydration can lead to blockages in the digestive tract.
Inulin is a naturally occurring prebiotic fibre obtained from the roots of various plants, mainly from the chicory root. It belongs to the class of fructans and consists of chains of fructose molecules bound to a glucose molecule. This fibre is not absorbed in the upper part of the digestive tract, making it an ideal nutrient for the beneficial bacteria in the large intestine.
Inulin offers a variety of health benefits that make it a valuable part of a healthy diet.
As a prebiotic fibre, inulin supports the growth of beneficial bacteria in the gut, especially bifidobacteria and lactobacilli. This improvement in gut flora can improve overall gut health, boost immunity and make the digestive system more efficient.
Inulin can also help with weight management by increasing satiety and naturally reducing calorie intake. By slowing down digestion, it allows you to feel full for longer, which can reduce overeating.
Inulin improves the absorption of calcium in the intestine, which is particularly important for bone health and the prevention of osteoporosis. This is particularly beneficial for postmenopausal women.
The prebiotic fibre can also help regulate blood sugar levels by promoting the release of glucagon-like peptide-1 (GLP-1), a hormone that plays a role in regulating the insulin response.
Inulin is available as a powder or in capsule form and can easily be added to daily meals and drinks, such as smoothies, yoghurt or muesli. The recommended daily intake of inulin varies depending on individual health needs, but is usually around 5 to 10 grams.
Although inulin is generally considered safe and is well tolerated by most people, it can cause bloating, abdominal cramps or diarrhoea in some people, especially when high doses are taken. People with a sensitive stomach should start with a low dose and increase it slowly to minimise the risk of side effects.
Guar gum is a versatile and useful additive extracted from the seeds of the guar bean, a plant species grown mainly in India and Pakistan. It is a fine powder that is widely used in the food industry, in cosmetic products and as a dietary supplement due to its strong thickening and stabilising properties.
Guar gum is a favoured additive in many industries due to its high solubility and ability to quickly develop a gel-like consistency. It is often used in the food industry to improve the texture of products such as ice cream, cakes and sauces. In the cosmetics industry, guar gum is used as a thickening agent in shampoos and conditioners. It is also used in the pharmaceutical industry to bind tablets and control the release of drugs.
Guar gum is also known for its health benefits, particularly for digestive health and weight management.
As a soluble fibre, guar gum can help to promote digestion and prevent constipation. It contributes to regular bowel function and can support the growth of healthy gut bacteria.
Guar gum can create a feeling of satiety by swelling in the stomach. This can help to reduce food intake and therefore supports weight management. It is often used in diet products to curb appetite.
By delaying gastric emptying, guar gum can help to slow down the rise in blood sugar levels after meals. This is particularly useful for people with diabetes or insulin resistance.
The recommended dosage of guar gum varies depending on the intended use. In food, it is used in small amounts, typically between 0.5 and 1 per cent of the total mass. As a dietary supplement, it is recommended to start with small doses and gradually increase them to minimise possible side effects such as flatulence or cramps.
Although guar gum is generally safe, it can cause digestive discomfort in some people, especially if consumed in excess. People who are allergic to soya beans or similar pulses should avoid guar gum as it can cause allergic reactions.
Acacia fibre, also known as acacia gum, is obtained from the resin of the acacia tree. This natural source of fibre is particularly common in the Sahel region of Africa, where acacia trees are abundant. Acacia fibre is a soluble dietary fibre that is used in foods, drinks and as a dietary supplement due to its numerous health benefits.
Acacia fibre is often used as a functional ingredient in the food industry, where it serves as a thickener, emulsifier and stabiliser. Due to its high solubility and mild flavour, it is also a popular ingredient in dietary foods, health-promoting drinks and in the production of natural sweeteners.
As a prebiotic fibre, acacia fibre contributes to the promotion of healthy intestinal flora. It supports the growth of beneficial intestinal bacteria such as lactobacilli and bifidobacteria, which are essential for healthy digestion and a strong immune system.
Acacia fibre can help with weight management by creating a long-lasting feeling of satiety. Its ability to swell in the digestive tract helps to curb appetite and can therefore reduce calorie intake.
The intake of acacia fibre can help to stabilise blood sugar levels after meals. The slow fermentation of the soluble fibre in the intestine leads to delayed glucose absorption, which can be particularly beneficial for diabetics.
Acacia fibre is available in various forms, including powder and capsules. The powder can be easily dissolved in water or mixed into smoothies, yoghurt and other foods. The recommended daily dose varies depending on individual needs and the specific product, but is typically between 5 and 15 grams.
Acacia fibre is generally well tolerated, but as with all dietary fibres, excessive consumption can lead to digestive problems such as flatulence, cramps or diarrhoea. It is recommended to increase the dosage gradually and to drink plenty of water while taking acacia fibre.
Apple pectin is a naturally occurring soluble dietary fibre that is mainly extracted from the peel and flesh of apples. It is a polysaccharide that is often used in the food industry as a gelling agent and stabiliser, particularly in the production of jams and jellies.
Apple pectin is a popular ingredient in food production due to its gelling properties. It serves as a natural thickener and emulsifier in a variety of products, from baked goods to yoghurts. In addition, apple pectin is also valued in the food supplement industry, where it is offered in the form of capsules or powders due to its health-promoting properties.
As a soluble fibre, apple pectin can help to regulate digestion and promote intestinal health. It absorbs water in the intestines, which can lead to softer and more regular bowel movements. This makes it an effective remedy for constipation and other digestive disorders.
Studies have shown that soluble fibre such as apple pectin can help to lower blood cholesterol levels. Pectin binds bile acids in the intestine, which stimulates the body to use more cholesterol to produce new bile acids, thereby lowering cholesterol levels.
Apple pectin can also have a positive effect on blood sugar levels by slowing down the absorption of sugar. This helps to prevent blood sugar spikes after meals and can be particularly beneficial for people with diabetes or prediabetes.
Apple pectin is available in various formats, including powder and capsules, and can be easily incorporated into the daily diet. Dosage may vary, but it is generally recommended to start with small amounts and gradually increase them to test tolerance.
While apple pectin is generally considered safe, high doses, especially with insufficient fluid intake, can lead to digestive problems such as gas, bloating or stomach cramps. People who are allergic to apples or other fruits should speak to a doctor before taking apple pectin.
Beta-glucan is a soluble dietary fibre that occurs naturally in various plants such as oats, barley, certain fungi and yeasts. It is a polysaccharide that consists of glucose molecules and has attracted increasing attention in recent years due to its health-promoting properties.
Beta-glucan can be found in various natural sources:
Studies have shown that beta-glucan can lower cholesterol levels by reducing the absorption of cholesterol in the gut. This effect is particularly pronounced with beta-glucan from oats and barley, which can lead to an improvement in overall heart health.
Beta-glucan from mushrooms and yeast is recognised for strengthening the immune system. It activates immune cells such as macrophages and natural killer cells, which help to fight off pathogens and improve the immune response.
Due to its soluble fibre structure, beta-glucan can slow down digestion and thus help to stabilise blood sugar levels after meals. This makes it a valuable part of the diet for people with diabetes or those who want to control their blood sugar.
Beta-glucan can be taken as a dietary supplement in the form of powders, capsules or tablets. It can also be obtained by consuming beta-glucan-rich foods such as oatmeal, barley grains and certain mushrooms. The recommended dosage varies depending on the specific health goals and sources used.
Beta-glucan is generally well tolerated and serious side effects are rarely known. However, taking high doses, especially with insufficient fluid intake, can lead to digestive problems such as flatulence or stomach discomfort.
Chitosan is a biodegradable and naturally occurring polysaccharide that is mainly extracted from the hard outer shells of crustaceans such as crabs, shrimps and lobsters. It is produced by the deacetylation of chitin, a structural element in the shells of these marine animals. Due to its unique properties, chitosan is used in various fields, from medicine to water purification, and has also made a name for itself in the weight loss industry as a dietary supplement.
Chitosan is valued in the medical industry for its wound healing properties. It is used in dressings specifically designed to stop bleeding quickly and accelerate the healing process through its natural antibacterial effect.
Chitosan is used in environmental technology to remove heavy metals and other pollutants from water. Its ability to bind with negatively charged molecules makes it an effective clarifying agent in water treatment.
In the food supplement industry, chitosan is often marketed as a "fat blocker". It binds fats in the digestive tract before they can be metabolised, which theoretically reduces fat absorption and could therefore help with weight loss.
Chitosan is often used in diet products as it is claimed to block fat absorption in the body. This property can potentially help to reduce calorie intake and support weight loss goals.
There is evidence that chitosan can lower cholesterol levels by inhibiting the absorption of cholesterol in the gut, which can lead to improved heart health.
As a dietary fibre, chitosan can also support intestinal health and help to regulate digestion.
The dosage of chitosan can vary, but usually supplements are taken before meals with plenty of water to ensure the most effective binding of fats. As with all supplements, taking chitosan should be discussed with a healthcare professional, especially if you have a pre-existing medical condition or are taking other medications.
People with allergies to shellfish should avoid chitosan as it can trigger allergic reactions. Other possible side effects include digestive problems such as constipation or flatulence, especially at high doses.
Flax seeds, also known as linseeds, come from the flax plant (Linum usitatissimum), a crop that has been cultivated for thousands of years for its fibre and seeds. These small, nutty tasting seeds are rich in omega-3 fatty acids, fibre and other important nutrients, making them a valuable addition to any diet.
Flaxseed is one of the richest plant sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid known to have anti-inflammatory properties and promote heart health.
Flaxseed contains both soluble and insoluble fibre, which contributes to digestive health by promoting bowel regularity and acting as a prebiotic that supports the growth of healthy gut bacteria.
Flaxseeds are an excellent source of lignans, a type of phytoestrogen that has antioxidant properties and may reduce the risk of certain types of cancer.
The omega-3 fatty acids in flaxseed can help to lower blood pressure and stabilise cholesterol levels, which reduces the risk of heart disease.
The fibre contained in flaxseed can help prevent constipation and promote regular digestion. They can also help to reduce the risk of diverticulitis and other digestive disorders.
ALA and other phytochemicals found in flaxseed can reduce inflammation in the body, which can be helpful in treating conditions such as arthritis and other inflammatory diseases.
Flaxseed can be consumed whole, ground or as oil. Ground seeds or linseed oil enable better absorption of nutrients.
The recommended daily amount is about 1-2 tablespoons of ground linseed or one tablespoon of linseed oil.
Flaxseeds are generally safe, but in high doses they can cause flatulence, abdominal pain or diarrhoea due to their high fibre content. It is important to drink plenty of water when eating flaxseed.
Fibre is an essential part of a healthy diet and offers numerous health benefits. Each type of fibre has specific properties that make it suitable for different health purposes. Here is an overview of the uses of different dietary fibres to understand how they can help promote health.
Glucomannan is particularly well known for its ability to help with weight management. It absorbs water in the digestive tract and forms a gel that creates a feeling of satiety and reduces appetite. In addition, glucomannan is often used by diabetics due to its positive effects on cholesterol levels and blood sugar regulation.
Psyllium husks are particularly effective in promoting digestive health. They help to relieve constipation and can be used to treat irritable bowel syndrome (IBS). They are also used to promote heart health due to their ability to lower LDL cholesterol levels.
Inulin is mainly used as a prebiotic that promotes the growth of healthy gut bacteria. It is often used to improve overall gut health and support the immune system. Inulin can also help to stabilise blood sugar levels and is therefore sometimes recommended to support diabetes.
Guar gum is often used as a thickening agent in the food industry, but its health benefits include improving digestion and aiding in blood sugar regulation. It is also known for its ability to lower cholesterol levels.
Acacia fibre is known for its mild properties on the digestive tract, making it particularly suitable for people with sensitive stomachs. It promotes the growth of probiotics in the gut and can help to improve digestion and detoxify the body.
Apple pectin is often used to support gut health and reduce cholesterol levels. It also has prebiotic properties, promotes gut health and can help regulate blood sugar levels.
Beta-glucan is known for its role in improving heart health and immune function. It is often used to lower cholesterol levels and strengthen the immune system, but can also help stabilise blood sugar levels after meals.
Chitosan is particularly valued for its ability to bind fats and remove them from the digestive tract. This makes it a popular supplement for weight loss and cholesterol management.
Flaxseeds are rich in omega-3 fatty acids and fibre, making them an excellent food for heart health. They also help with digestion and can help relieve inflammation.
Each of these fibres has unique properties that make them suitable for specific health needs. By understanding which fibres are beneficial for which conditions, you can achieve a targeted and effective addition to your diet.
Fibre plays a central role in a healthy diet and offers multiple health benefits that go far beyond simply promoting digestive health. From weight management and cholesterol reduction to stabilising blood sugar and supporting heart health, different types of fibre such as glucomannan, psyllium husk, inulin, guar gum, acacia fibre, apple pectin, beta-glucan, chitosan and flaxseed can address specific health needs and contribute to overall wellbeing.
Choosing the right dietary fibre depends on individual health goals, tolerance and personal preferences. It is advisable to introduce new dietary fibres into the diet gradually and to pay attention to the body's reaction. In addition, always drink enough water to maximise the positive effects of fibre and avoid digestive discomfort.
Ultimately, regular consultation with a dietitian or doctor is important to ensure that fibre intake is optimally tailored to personal health conditions and to harness the full potential of these powerful nutrients. By properly integrating fibre into the daily diet, everyone can take a significant step towards improving their health and quality of life.
References: Cover picture by freepik
