Do you need a fibre supplement?

A new study published in the journal Nature Communications earlier this year found that people over 60 years who took prebiotic fibre supplements for 12 weeks showed a ‘significant improvement’ in memory and thinking tests compared with those who didn’t.

Fibre supports a healthy gut microbiome, which produces short-chain fatty acids (SCFAs) that may have neuroprotective effects, says Neelima Bisht, chief clinical nutrition, dietetics department, Paras Health, Gurugram. “These SCFAs are believed to reduce inflammation and improve cognitive functions, potentially delaying or mitigating age-related cognitive decline,” she adds.

Agrees Dr Vaishali Lokhande, senior consultant, general medicine, Apollo Hospitals, Navi Mumbai: “The connection between gut health and brain function is becoming clearer, with fibre playing a key role in maintaining a healthy gut microbiome. For those over 60, incorporating fibre-whether through food or supplements-could be a simple yet effective way to support cognitive health. A varied diet, rich in traditional foods like ragi and millets, along with regular exercise and mental engagement, is equally important,” she adds.

While the results of the new study are fascinating and the many benefits of dietary fibre are well-known, such as digestion, weight control, heart health and prevention of chronic diseases, some questions are bound to pop up in your mind. What exactly is a fibre supplement? Is a fibre supplement just as good as fibre from food? Are there any side-effects?

Crucial component

Dietary fibre or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibres are diverse in chemical composition and can be grouped generally by their solubility, viscosity and fermentability, which affect how fibres are processed in the body.

“Fibre is a very important nutrient, helps to maintain a healthy digestive system, prevents constipation, and helps lowering cholesterol and blood sugars. It aids in weight loss and also reduces the risk of colon cancer,” says Ritika Samaddar, head, south zone, dietetics, nutrition and dietetics, Max Super Speciality Hospital, Saket, New Delhi.

Dietary fibre has two main subtypes — soluble fibre and insoluble fibre, which are components of plant-based foods such as legumes, whole grains, cereals, vegetables, fruits, and nuts or seeds. Soluble fibre dissolves in water to form a gel-like substance that helps lower blood glucose and cholesterol levels, says Samaddar of Max Super Speciality Hospital, adding: “This fibre is found in legumes, oats, fruits

like apples, oranges and berries, and psyllium husk.”

Insoluble fibre does not dissolve in water and adds bulk to the stool, promoting regular bowel movements and key for digestive health. “Key sources include whole grains like wheat, brown rice; veggies like green leafy vegetables, broccoli, etc,” adds Samaddar.

The recommendation of fibre intake per day is around 14 gm/1,000 cal which is around 25 gm for women and 38 gm for men. “On an average, adults consume only about 15 gm of fibre per day, and those on a low carbohydrate diet consume less than 10 gm per day,” offers Samaddar.

“To ensure adequate fibre intake, include a variety of high-fibre foods in your daily diet, such as fruits (like apples and berries), vegetables (such as broccoli and carrots), whole grains (like oats and quinoa), legumes (including lentils and chickpeas), and nuts and seeds. Incorporating these foods helps provide the soluble and insoluble fibres needed for optimal health,” says Suhani Seth Agarwal, head of department, dietetics, Yatharth Super Speciality Hospital, Noida.

Enter supplements

A fibre supplement is a kind of dietary supplement made of plant-based carbohydrates that the body is unable to process. It is intended to give additional dietary fibre. Powders, capsules, and chewable tablets are conventional forms.

“Individuals who find it challenging to consume enough fibre from their diet — due to dietary restrictions, busy schedules, or specific health conditions — often rely on fibre supplements as a convenient solution,” says Bisht of Paras Health.

Supplements containing fibre can be used to manage weight, support digestive health, ease constipation, and enhance general gut health and function.

According to Fiona Sampat, clinical dietitian at Kokilaben Dhirubhai Ambani Hospital, Mumbai, one or more of the following fibre sources may be included in fibre supplements:

Husks of psyllium, a soluble fibre source that may support healthy digestion, appetite management, and blood sugar regulation. Consuming fibre causes your stomach to expand which facilitates the passage of stool and eases constipation.
By adding extra water to faeces, a modified guar gum supplement makes them softer and easier to remove.
Methyl cellulose is a type of soluble fibre that promotes regularity, lowers blood sugar and cholesterol, increases feelings of fullness, and may even help prevent cancer.
Chicory contains inulin, a soluble plant fibre that gives you a feeling of satiety. By adding water and facilitating the passage of stool, it occupies a large amount of space in the digestive tract.

Are they good?

Both fibre supplements and natural dietary fibre promote digestive health, but they differ in their sources and forms. Natural dietary fibre comes from whole foods like fruits, vegetables, grains, and legumes, offering a range of nutrients, antioxidants, and other beneficial compounds along with fibre. Fibre supplements, on the other hand, typically provide isolated forms of fibre, such as psyllium or inulin, which can enhance fibre intake but lack the additional nutrients found in whole foods.

“While supplements can be effective for increasing fiber intake and managing specific health issues, they are not a complete substitute for the diverse benefits of a fibre-rich diet. Ideally, a balanced diet with plenty of whole foods should be the primary source of fiber, with supplements used to fill in gaps as needed,” says Seth Agarwal of Yatharth Super Speciality Hospital.

Fibre is like the unsung hero of our diet — it keeps our digestive system running smoothly, supports heart health, and helps regulate blood sugar levels.

Dr Lokhande of Apollo Hospitals in Navi Mumbai says, “In the Indian context, fibre is found abundantly in foods like dal, whole grains like bajra and jowar, and vegetables like tinda and karela. Including a variety of these in your daily diet can prevent constipation, lower cholesterol levels, and even help in managing weight.”

“Imagine starting your day with a bowl of poha loaded with veggies, or ending it with a comforting bowl of dal. These are not just meals but nurturing acts that take care of your body from the inside out. By consciously including high-fibre foods, you’re not just fuelling your body but also investing in your long-term health and happiness,” she adds.

Dr Lokhande then goes on emphasise, “While supplements can help if you’re falling short, they should never replace the wholesome goodness of natural foods. I encourage my patients to see fibre as part of a bigger picture-where every bite contributes to your body’s overall harmony.”

High-fibre foods