A high fiber diet has been linked to numerous health benefits, including weight loss, better skin health, higher bone density, and lower cholesterol. How long does psyllium husk take to work? Psyllium usually produces a bowel movement within 12 to 72 hours. Do not take psyllium for longer than 7 days in a row without a doctor's advice. Using a laxative too often or for too long may cause severe medical problems with your intestines.
Call your doctor if your symptoms do not improve, or if they get worse. What is the best fiber powder? Best for Diarrhea: Heather's Tummy Fiber. How long does fiber take to work? This time varies from person to person but is usually around 24 hours for someone with a fiber rich diet. There are many factors that determine how long it will take for food to pass through the body. Which fiber is best for constipation?
For insoluble fiber, try whole wheat and wheat bran, nuts, seeds, and raw vegetables. Beans and peas contain significant amounts of both soluble and insoluble fiber.
The bottom line: soluble fiber is good for both diarrhea and constipation. Foods high in insoluble fiber are best for constipation only. What are the side effects of dextrin? Side effects diarrhea. What is the 2 week Metamucil challenge? What is the best fiber supplement on the market? Is fiber good or bad? Fiber can influence many aspects of health. Choose your dietary fiber supplements based on your unique nutrition goals and the health benefits of each type of fiber.
The Cleveland Clinic asserts that high-fiber diets may help:. A look at the most recent, controlled and comprehensive research finds that psyllium is more likely to lead to many of these benefits than wheat dextrin. In , Nutrition Today published a comprehensive review of the evidence regarding the health benefits of different kinds of fiber.
This paper concluded that psyllium is most effective in treating constipation, perhaps due to the fact that it does not ferment in the intestinal track. A meta-analysis of 28 clinical trials in the American Journal of Clinical Nutrition concluded that psyllium powder improves lipid markers, otherwise known as cholesterol levels. The effect is so strong that just increasing your soluble fiber intake by 5 to 10 grams per day can decrease your LDL cholesterol.
A meta-analysis in Diabetes Care , the journal for the American Diabetes Association, found that viscous fiber, including psyllium, improve markers for blood sugar.
The researchers concluded that doctors should include viscous fiber in the treatment of patients with Type 2 diabetes. Because psyllium forms a gel in the stomach and slows digestion, it may also keep you feeling fuller longer , which can aid in weight loss.
As with any supplement or medication, psyllium and dextrin fiber can give you unwanted side effects. Although fiber supplements are generally safe, they can cause side effects such as :. Although increasing your fiber intake can have several health benefits, it is possible to get too much in your diet. Some of these side effects come from simply taking too much of the supplement.
Other times, the discomfort comes from adjusting to the regimen. Slowly introducing fiber may curb side effects. People with Celiac disease or gluten intolerance should avoid wheat dextrin because of its gluten contents. Drink plenty of water when increasing your fiber intake.
This is especially important with psyllium, which can cause choking if you don't drink it mixed with plenty of water. Increase the fiber in your diet slowly to allow your body to get used to the added fiber. This will minimize any digestive side effects, such as gas, bloating and diarrhea.
Fiber may also interact with supplements, including medications for diabetes, depression, high cholesterol and seizures, causing these medications to be more or less effective and increasing the risk of side effects, so talk to your doctor before taking fiber supplements to make sure these are safe for you. Based in Massachusetts, Jessica Bruso has been writing since She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.
By Jessica Bruso Updated December 12, Related Articles.
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