Q: How much fiber do I need a day? Is it OK to supplement with an over-the-counter product?
A: For the average person, the Food and Drug Administration recommends 25 to 35 grams of fiber a day. You might be surprised how much you need to eat to achieve this. For example, if all you ate were apples, it would take eight apples per day to fulfill your requirement. Ninety percent of your daily fiber intake should come from the foods you eat.
There are two kinds of fiber: soluble and insoluble. Soluble fiber binds with fatty acids, lowering total cholesterol and reducing the risk of heart disease. It also slows down the absorption of sugar, which helps to regulate blood sugar in those with diabetes. Insoluble fiber passes through the intestines completely intact and is responsible for preventing constipation, removing toxic waste from the colon and balancing the acidity in the intestines. Both types of fiber are found in fruits and vegetables.
Adding an over-the-counter fiber supplement can help us achieve our fiber goal, but no more than 10% of your daily fiber intake should come from a supplement. Check the labels to make sure you are taking an appropriate dose. For example, 1 teaspoon of Metamucil has 3.4 grams of fiber, but 1 capsule has only 0.5 grams. You would need to take six capsules to get the same dose as 1 teaspoon of the powder.
The total grams of fiber for each supplement are listed by common brands below.