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It’s no secret that one of the most important parts of a healthy diet is fiber — but when it comes to finding the best fiber supplements for women over 50, what should you look for? With other supplements, like multivitamins and probiotics, most women have a general idea of what they need, but fiber can get a little bit tricky. Let’s break it down.
What is fiber?
Fiber, also known as dietary fiber or “roughage,” is a type of carbohydrate found in plant foods. What separates dietary fiber from other carbs, like starches, is that fiber can’t be properly digested. Instead of being broken down and absorbed by the body, fiber passes through your digestive system, helping what’s inside move along the way. But the digestive system isn’t the only place where fiber works its magic. Aside from digestion, fiber has been shown to assist in skincare and weight-loss efforts, as well as in the treatment of various diseases like cancer, diabetes, and cardiovascular disease. So, what does fiber do to help all of those conditions? According to the FDA, alongside promoting regular digestion, fiber detoxifies your body while also slowing the rate that dietary fat, cholesterol, and sugars are absorbed into the bloodstream, supporting overall health.
Fiber can be broken down into two types, soluble and insoluble, each with their own specific health benefits. While both are undigested, only soluble fiber can be dissolved in water. Once dissolved, it transforms into a gel-like substance that slows down overactive digestive systems while lowering cholesterol and blood sugar levels. Soluble fiber is most commonly found in oats, nuts, citrus fruits, and beans. Insoluble fiber, on the other hand, doesn’t dissolve and passes through the digestive system relatively intact. Bulkier in composition, it helps promote regular movements, offsetting constipation. Insoluble fiber is most commonly found in dark leafy greens, whole grains, and wheat bran.
Do I need a fiber supplement?
In general, the daily recommendation of fiber for women over 50 is 21 grams. While many women can achieve this through their diet, if you’re reading this article, chances are that you feel like you need extra fiber. If you’re dealing with a digestion issue or simply find it hard to get enough fiber solely through food, this is where fiber supplements can help. While fiber supplements are not meant to be your primary source of fiber (supplements are intended to be taken alongside a balanced diet), you may find fiber supplements are your saving grace when factors like age, improper absorption of nutrients, or disorders like ulcerative colitis and irritable bowel syndrome are taken into account.
As with any new dietary change, be sure you consult your doctor before adding a fiber supplement to your daily routine. But if you’re interested in more information on what’s out there, scroll down for the best fiber supplements for women over 50.
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1. Metamucil — Best Fiber Supplement for Women Over 50
If there’s one fiber supplement we’ve all heard of, it’s Metamucil — and with good reason! Metamucil is made with both soluble and insoluble fiber from the psyllium plant. This particular fiber has multiple health benefits. Aside from aiding in digestive health, it can also help lower cholesterol and maintain a healthy blood sugar level, making it one of the best fiber supplements for diabetics, too!
2. Vital Nutrients Whole Fiber Fusion — Best Fiber Supplement for Constipation
People often turn to fiber supplements to help alleviate constipation. Once we reach our 50s, our digestive systems begin to slow down, meaning occasional or chronic constipation isn’t uncommon. To help, reach for Vital Nutrients Whole Fiber Fusion. Made with a comprehensive blend of naturally sourced fiber proven to aid in digestion, such as chia, flax, and fennel, this powder is clinically proven to provide results. And with an added probiotic (Lactobacillus sporogenes) and digestive enzyme derived from the papaya (papain), you can feel confident that your constipation will be a thing of the past.
3. Chia Seed Oil — Best Fiber Supplement for Weight Loss
As your metabolism slows down with age, you may find those few extra pounds a little harder to lose. While the best way to maintain a healthy weight is to eat a healthy, balanced diet and perform some type of physical activity every day, adding chia seed oil might give you the extra push you’re looking for. Chia seeds are well known for being fiber-rich, but they may help you lose weight, too. Alongside its energy-boosting quality, this chia seed oil is packed with antioxidants, protein, and omega-3s, elements vital for maintaining a healthy weight. Add a healthy dose of zinc to the mix, and you’ll be able to curb even the strongest snack cravings.
4. Heather's Tummy Fiber Acacia Senegal — Best Fiber Supplement for IBS
One of the most prevalent digestive disorders today, affecting up to 20 percent of the entire US population, is irritable bowel syndrome, better known as IBS. IBS is a chronic condition that affects the large intestine, causing a myriad of digestive issues, including cramping, abdominal pain, bloating, gas, and diarrhea or constipation. Many turn to fiber as a source of relief from the disorder, and those who do like this particular fiber supplement from Heather’s for one reason: 100-percent organic Acacia Senegal. A soluble fiber, Acacia Senegal has been proven to ease symptoms related to IBS, stabilizing what can feel like an out-of-control gut. While there may not be a definite cure to IBS, it’s great to know that there’s a supplement out there that can help.
5. Renew Life Fiber Smart — Best Fiber Supplement for Diarrhea
Looking for a high-fiber fix for a sensitive stomach? Try Fiber Smart from Renew Life. Made with delicate digestive systems in mind, this supplement contains a complex blend of nutrients including organic flaxseed, guar gum, and L-glutamine, an amino acid that has been shown in some studies to calm overactive digestive systems and shorten the duration of acute diarrhea. And to make sure this calm digestive system becomes a regular thing, it also features a probiotic blend.
6. Garden of Life Super Seed — Best Fiber Supplement for Diverticulosis
One of the most common digestive disorders in women over 50 is diverticulosis. Diverticulosis is a disorder that affects the colon where small pouches or sacs form and push outward through weak spots in the wall of your colon. On the milder side when it comes to digestive issues — it doesn't present severe symptoms and is usually found when looking for something else — many doctors attribute it to a low-fiber diet. To help with this, reach for something like the Super Seed whole food supplement from Garden of Life. Featuring six grams of fiber per serving, this supplement is made with 14 sprouted seeds, grains, and legumes, including flax, which has been shown to be particularly effective in treating diverticular disease, making it an excellent source of both soluble and insoluble fiber.
7. Citrucel — Best Fiber Supplement for Diverticulitis
If you’re currently dealing with diverticulosis and find your symptoms to be worsening, you may have diverticulitis. Diverticulitis occurs when the protruding pouches found in diverticulosis become inflamed or infected. Symptoms of diverticulitis include fever, abdominal pain, nausea, vomiting, and in extreme cases, bleeding and tears that may warrant a hospital stay. Like its predecessor diverticulosis, many doctors recommend increasing the fiber in your diet, especially methylcellulose fiber, as its been proven to improve symptoms. With methylcellulose fiber being the main component on Citrucel, you rest assured that this gentle (and delicious!) fiber supplement has your back.
8. Garden of Live Raw Fiber — Best Natural Fiber Supplement for Women Over 50
As we age, our bodies react to food differently. Alongside a decline in appetite, our digestive systems don’t absorb and process nutrients like they used to. Because of this, you may need a little help to make sure you stay healthy and regular. This is where Garden of Life's Raw Fiber can help. Made with a nourishing blend of both soluble and insoluble fiber, this supplement offers nine grams of fiber per serving. It's also comprised of 15 organic superfoods, including chia seeds, grains, and legumes, making it one of the best natural fiber supplements on the market. And for those looking for a little extra help, this supplement takes it one step further with a powerful probiotic element for additional digestive support.
9. Wise Woman Fiber Flow — Best Fiber Supplement for Ulcerative Colitis
For centuries, people have turned to herbs as a way of treating disease. When dealing with a digestive disorder, pairing certain herbs with fiber can work wonders on the digestive system. Case in point: ulcerative colitis, an inflammatory bowel disease (IBD) of the large intestine. This means the lining of the colon becomes inflamed and can develop ulcers, which can lead to cramping, diarrhea, and, in the most severe cases, bloody stools. A popular home remedy for those dealing with ulcerative colitis is slippery elm bark, noted for its ability to ease inflammation and soothe the GI tract. Thanks to its 176 milligrams of slippery elm bark and soluble fiber in the form of oat bran and psyllium husk, Wise Woman’s Fiber Flow is a great option for those with ulcerative colitis seeking some much-deserved relief.
10. Reset360 Daily Fiber — Best Fiber Supplement for Regularity
From time to time, we could all use a helping hand with our digestion. To help keep things on a regular schedule, reach for Reset 360’s Daily Fiber. Created by Sara Gottfried, MD, author of The Hormone Reset Diet: Heal Your Metabolism to Lose Up to 15 Pounds in 21 Days ($10.16, Amazon), this easy-to-digest fiber powder can be added to any drink, shake, or smoothie. With a complex mix of nutrients, including guar gum fiber from Sunfiber (known to be one of the best fiber supplements for hemorrhoids), flaxseed, and green tea extract, this supplement improves digestive health. It also supports weight management and balances hormone and blood sugar levels.
11. Futurebiotics Colon Greens — Best Fiber Supplement for Kidney Disease
Fiber supplements are made for more than just easing digestion — they’re also a great supplement to take for organ health. As the ninth leading cause of death among Americans, kidney disease affects an estimated 31 million people. For many, the first step to treating kidney disease is to eat right. In fact, for the treatment of chronic kidney disease, the National Institute of Diabetes and Digestive and Kidney Diseases recommends eating foods that are not only liver-healthy but heart-healthy. Why? Well, eating heart-healthy foods helps prevent fat from building up in your blood vessels, heart, and liver. So if you’re looking for a way to ease your digestive woes and get some additional greens, try Futurebiotics Colon Green supplement. Along with fiber and probiotics, this supplement is filled with a variety of greens and botanicals that will provide added nutritional support for all your kidney and colon needs.
12. BeLive Prebiotic Fiber Gummies — Best Fiber Supplement Gummies
In recent years, the vitamin market has seen a boom in gummy vitamins, with everything from multivitamins to probiotics taking gelatinous form. If you're looking for the best fiber supplement gummies, BeLive's Prebiotic Fiber Gummies are bound to check everything on your list. The main fiber elements in this supplement come from chicory root and inulin, known not only for their high fiber content but also for their ability to help control blood sugar levels, improve liver-health, and lower cholesterol. And with an added probiotic element, this supplement may very well one of the best fiber supplements for adults on this list.
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