We hear it all the time at The Morrison Center: “I don’t understand — I eat tons of veggies but I’m still constipated!” We want you all to have bowel movements of champions, so here’s an often-overlooked tip: consider a fiber supplement.
Which fiber supplements are right for you?
The best fiber supplements for you can take some trial and error. The right one can make you feel pretty great, but some can trigger gas and abdominal bloating if the balance of ingredients isn’t quite what your intestinal bacteria need. It can be tricky to strike the right balance of soluble fiber — the kind that bulks up stool — and insoluble fiber, the kind that “sweeps” the colon to keep things moving smoothly. We need both. Here are some natural ones we love:
Daily Benefit Fiber - The Original
This hypoallergenic soluble fiber blend is designed to support intestinal health, bowel regularity, detoxification, and offers excellent support for those with occasional constipation.* Rice Fiber is great for those who are sensitive to psyllium, wheat, corn, or citrus. This pleasant-tasting powder is easily mixed into water, a shake or smoothie. This is our all-purpose, original fiber supplement.
Daily Fiber B - If You’re Sensitive
Daily Fiber B is a natural fiber supplement with a balanced combination of soluble and insoluble fiber to support regularity and help with occasional constipation.* It features both psyllium seeds and husks that are 100% organic and free of contaminants commonly found in other psyllium sources, along with rice bran, pectin, and other key ingredients to support gastrointestinal health.* This formula is perfect for those who tend to get gassy.
Beta Glucan - The Heart Helper
This blend of soluble fiber and probiotics supports heart health, immune health, regular bowel movements, balances blood sugar and promotes a feeling of satiety.* Featuring beta glucan fiber from oats, and additional fiber from whole red beet root and inulin fiber from chicory, this formula is perfect with those looking to lower total and LDL cholesterol, support the immune system, and boost gut health.
TruFiber - The Double Duty Fiber
TruFiber is a tasteless soluble fiber powder combined with fiber digesting enzymes which work together to provide prebiotic nutrition for beneficial bacteria. SunFiber®, the main soluble fiber in TrueFiber, has been shown to improve regularity. TruFiber may provide a satiated feeling for those looking to lose weight.* This formula helps support gut health, improve regularity and may aid in weight loss.*
Diet still matters!
Even with supplements, it’s important to eat foods that are rich in both soluble and insoluble fiber.
Here are the best soluble fiber foods:
- Oats
- Seeds, like chia, flax, sunflower seeds and psyllium
- Beans and lentils
- Fruits, such as apples, oranges, passion fruit and berries
- Vegetables, such as Brussels sprouts, broccoli, carrots, eggplant, sweet potatoes and turnips
- Tofu
Here are the best insoluble fiber foods:
- Whole grains
- Beans and legumes, such as pinto and navy beans, black eye peas, lentils and chickpeas
- Vegetables such as turnips, okra, peas, asparagus, beets, sweet potato, broccoli, Brussels sprouts, cabbage and dark leafy greens
- Raspberries, apples (with the skin), figs, strawberries and pears
- Nuts and seeds, such as walnuts, almonds and sunflower seeds
- Avocados
With foods like vegetables and nuts, there’s overlap into both categories. Ultimately, each person may need their own unique combination of foods (and supplements) to feel their best.
Sometimes there’s more to it...
While increasing the right kinds of fiber and drinking 2-3 liters of water daily can make a surprising difference in regularity, energy, and overall well being for many people, sometimes digestive issues and other health concerns persist. That’s OK! It just means we have to dig a little deeper to figure out what’s causing your symptoms. If you’re in that camp, come and see us — we’ll help you identify and resolve the root cause so you can feel your best!
*These statements have not been evaluated by the FDA and are not intended to treat or cure any disease.
WE’VE GOT YOUR BACK
This guide was written by Dr. Morrison and the health and nutrition experts at The Morrison Center. Our team is dedicated to helping you achieve optimal health through the treatment and prevention of disease.
Dr. Jeffrey Morrison is an award-winning medical doctor, a leader in the field of Integrative Medicine, and champion of a nutritional approach to healthcare
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Robin is a registered dietitian nutritionist specializing in Integrative Medicine, Functional Medicine and holistic healing modalities. She helps her clients address complicated conditions and return to wellness.
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STEPHANIE MANDEL, NC, HEALTH COACH Stephanie is a Holistic Nutrition Consultant and Emotional Freedom Technique practitioner with a passion for helping her clients fulfill their potential through both emotional and physical optimization.
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