Fiber is an essential nutrient that every woman should have in her daily diet. A healthy diet, rich in fiber, has been linked to lowering cholesterol, and the chances of developing cancer, heart disease, strokes, hypertension, and diabetes. Not to mention that it does wonders for your colon and overall digestion of food. While fiber should be a part of every woman's daily intake, it's especially important for women over 50. Colon health is a bigger risk at that age and it is recommended that their diet includes at least 20 grams of fiber per day. If trying to get the suggested daily dose of fiber naturally is proving to be difficult, taking a fiber supplement is the best way to go. There are many choices on the market, but the top 3 fiber supplements for women are Super Seed by Garden of Life, Fiber Well by VitaFusion, and Tri-Fiber Complex by Swanson.
Overall, Super Seed by Garden of Life has the most grams of fiber per serving (one scoop) with 6 grams of fiber (1 gram of soluble and 4 grams of insoluble fiber). Fiber Well by VitaFusion has 5 grams of soluble fiber (in 2 gummies), while Tri-Fiber Complex by Swanson has 1.5 grams of soluble/insoluble fiber, in total (in 2 capsules).
Soluble fiber dissolves in water to form a gel-like substance. This substance helps soften your stool to ease your bowel movements. It is also the type of fiber that slows absorption of sugars and fats to help lower cholesterol and glucose levels. Insoluble fiber is not as easily broken down in the digestive system. It adds bulk to move the waste through your intestines, which helps to prevent constipation.
Since Super Seed is in powder form, it can be used in a variety ways. It can easily be mixed with any beverage or food for an additional source of fiber. One easy way to incorporate it into a daily diet is by making it a part of a nutritional smoothie or meal replacement shake.
The directions on the bottle of Fiber Well gummies by VitaFusion instruct the consumer to take as many as 2 gummies per day. It also says to take only as directed and not to exceed the recommended dosage. If more than one dose was taken and concern arises, consult a doctor.
While taking any fiber supplement, it is recommended to drink between 6-10 cups of water (8 ounces) per day. If this much water is not already a part of a person's daily diet, it is suggested that fluid intake be increased in order to effectively break down the extra fiber. Otherwise, the additional fiber could have an opposite effect on the digestive system.
If constipation is of primary concern, it is recommended to choose a fiber supplement that contains insoluble fiber. The insoluble fiber will move the bulk through the intestines. Since Super Seed has the most grams of insoluble fiber (4 grams), this suggests it would be the best for constipation relief.
While pregnant, it is important to consult a doctor before adding something new to a daily diet. This is especially true in the case of supplements, vitamins, or anything for health reasons. He or she will be able to provide the appropriate recommendation.
If a person suffers from a medical condition, takes medication regularly, or is nursing, it is recommended that a doctor be consulted before taking these fiber supplements. He or she will suggest the proper dosage or advice against intake on a case by case basis.