The daily recommended fiber intake is at least 25 g for women and 35 g for men, yet most people consume only half of that amount. Using fiber supplements is a simple and accessible solution to bridge this gap.

noli's read

This observation regarding the fiber deficit is based on solid epidemiological data. National surveys (such as the NHANES observational study) confirm that average consumption remains stagnant at around 15 g per day, far from the official recommendations of 25 g to 38 g. Regarding the use of supplements, a randomized clinical trial (RCT) conducted by Pal et al. (2010) demonstrates that the daily addition of psyllium effectively supports blood sugar regulation and intestinal well-being. However, another clinical intervention study by Dr. Snyder’s team (2022) reminds us that tolerance and biological reactions to different supplements (such as inulin) vary greatly from person to person. Furthermore, research agrees that isolated powdered fibers do not replace the richness and diversity of the whole food matrix. Using these supplements therefore proves to be a useful crutch to address the shortfall, even if it remains preferable to first diversify one's plant-based sources.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019