Fibre Supplements: Helping You Reach Your Fibre Goals

Getting enough fibre can feel challenging, especially on busy days or when appetite, digestion, or access to food varies. While fibre-rich foods are always the foundation (because they also provide vitamins, minerals, and antioxidants), fibre supplements can be a helpful tool to fill gaps when food alone isn’t enough.

If you’re interested in easy ways to add fibre to your diet through food, check out this resource.

Why Fibre Matters

Fibre plays an important role in:

• Supporting regular bowel movements
• Improving blood sugar regulation
• Lowering LDL (“bad”) cholesterol
• Supporting gut health and the gut microbiome

How much fibre do we need?

According to Health Canada, recommended daily fibre intakes are:

• Women 19–50: 25 g/day
• Women 51+: 21 g/day
• Men 19–50: 38 g/day
• Men 51+: 30 g/day

When a Fibre Supplement May Be Helpful

A fibre supplement may be worth considering if you:

• Experience constipation, diarrhea, or alternating bowel patterns
• Want support with cholesterol or blood sugar management
• Have difficulty meeting fibre needs due to appetite, food preferences, or digestive symptoms

There’s no single “best” fibre; the right choice depends on your goals and how your gut responds.

Types of Fibre Supplements

1. Soluble Fibre

Soluble fibre dissolves in water and forms a gel in the gut. This gel can:

• Help soften stool in constipation
• Help firm stool in diarrhea
• Support blood sugar regulation
• Feed beneficial bacteria in the gut

Because of these effects, soluble fibre can be helpful for people experiencing diarrhea, constipation, or both.

Examples:

• Methylcellulose (e.g., Citrucel): Non-fermentable and less likely to cause gas or bloating
• Psyllium husk (e.g., Metamucil): Contains both soluble and insoluble fibre and can help to lower LDL cholesterol and improve glycemic control
• Inulin (e.g., Fibre Choice): Prebiotic soluble fibre
• Wheat dextrin (e.g., Benefibre): Prebiotic soluble fibre
• Partially hydrolyzed guar gum (PHGG) (e.g., Regular Girl): Gentle, well-tolerated by many people with IBS

Note: Fibre supplements may help with functional diarrhea, but they are not appropriate for infectious diarrhea, inflammatory bowel disease flares, or severe/persistent symptoms. Always check with your healthcare provider if you’re unsure.

2. Insoluble Fibre

Insoluble fibre does not dissolve in water and adds bulk to stool, which can help stimulate bowel movements. This type of fibre may be helpful for constipation, but can worsen bloating or discomfort in some people, particularly those with IBS.

Examples:

• Wheat bran (e.g., bran flakes): Whole-grain source of insoluble fibre; may be helpful but can cause gas for some people with sensitive guts
• Calcium polycarbophil (e.g., FiberCon): Non-fermentable

Using Fibre Supplements Safely and Comfortably

A few evidence-based tips to reduce side effects:

• Start low, go slow: Begin with a small dose and increase gradually over several days
• Hydration matters: Fibre pulls water into the stool, aim for 6-8 cups of fluid daily, unless advised otherwise
• Expect some trial and error: Gut responses vary; finding the right fibre may take time
• Check ingredients: Gummies or flavoured powders may contain added sugars or sugar alcohols, which can worsen bloating or diarrhea
• Medication timing: Take fibre supplements 1-2 hours before or after medications to avoid reduced absorption

If you’re thinking about adding a fibre supplement, talk with your Constant Health dietitian.

Together, we can help you select the option that best supports your digestion, blood sugar levels, and overall long-term health.

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