When to Take Fiber Supplements

Are you wondering when to take fiber supplements, or if you should take fiber supplements in the morning or at night? We’ll cover the basics of fiber supplements to get the most out of fiber.

Why Does Fiber Matter?

What is fiber, and why does it matter? Dietary fiber, an often overlooked nutrient, is a healthy complex carbohydrate in plant-based foods, including fruits, vegetables, legumes, and whole grains. Fiber can be either soluble or insoluble; both types are essential to help your body maintain a healthy digestive system.

Soluble Fiber

While our bodies can fully digest neither type of fiber, soluble fiber dissolves in water. In the digestive system, soluble fiber pulls water in, forming a gel in the digestive tract and slowing down digestion so that your body has more time to absorb nutrients. Soluble fiber is essential for keeping blood sugar and cholesterol in balance.

Insoluble Fiber

Insoluble fiber helps clear waste from the digestive tract, acting as a natural laxative to help move food quickly from the stomach and through the intestines.

How Much Fiber Should You Be Getting?

The amount of fiber you need daily varies based on individual factors, including age and daily caloric intake. As a rule of thumb, though, dietary guidelines generally suggest that people aged two and older should get about 14 grams of fiber per 1,000 calories. The U.S. Food and Drug Administration Daily Reference Value of fiber is 25 grams per day. Children between ages 1 to 3 should get 19 grams of fiber daily, while children ages 4 to 18 should get about 25 grams of fiber daily.

Do you get enough fiber? Probably not. Some studies show that only six percent of Americans get the recommended daily amount of fiber, largely because modern diets have shifted away from whole fruits, vegetables, and grains in favor of processed foods with little or no fiber content. This lack of adequate fiber can cause or worsen a wide range of health concerns, including obesity, insulin resistance, diverticulosis and diverticulitis, irritable bowel syndrome, and more. Conversely, increasing your fiber levels can help treat and prevent conditions like constipation, hemorrhoids, high cholesterol, heart disease, stroke, diabetes, gastrointestinal disease, and even some forms of cancer.

So, how can you get more fiber? First, start by adding more fiber-rich foods to your diet. Fruits and vegetables packed with fiber include raspberries, pears, apples, bananas, oranges, strawberries, green peas, broccoli, turnip greens, potatoes, sweet corn, cauliflower, and carrots. Grains like whole wheat spaghetti, barley, bran, quinoa, oatmeal, and popcorn are packed with fiber, as are split peas, lentils, black beans, navy beans, chia seeds, almonds, and pistachios.

But when you still need more fiber than you can get through diet alone, fiber supplements can help you reach your daily fiber intake goals.

When to Take Fiber Supplements

You can find fiber supplements in various forms, including tablets, capsules, and powders. Like all supplements, fiber may interact with certain medications, so it’s best to talk with your healthcare provider before starting a new supplement regimen.

Once you’re cleared, you’ll need to find the right fiber supplement. Look for formulations with effective ingredients, like psyllium husk. Premier Research Labs Psyllium Fiber contains premier-quality, organic psyllium husk powder (along with other healthy botanical ingredients) that can help support digestive health and keep you regular.

Along with finding the right fiber supplements, you’ll also need to decide when to take these supplements for maximum effectiveness. Some supplements recommend taking them twice daily, usually once in the morning and once in the evening. Others may leave the option up to you.

Should You Take Fiber Supplements in the Morning or at Night?

When to take fiber supplements usually boils down to two options: morning or evening. The short answer is that you can take the fiber supplement anytime during the day. After taking a fiber supplement, it can take between 12 to 72 hours to have a bowel movement. 

Start introducing it slowly into your diet. Be sure to drink 64 ounces (or 8 cups) of water a day to help the new fibrous bulk pass through your gastrointestinal system smoothly.

Some people prefer taking them in the morning, as fiber’s filling effects can help them make healthy meal decisions throughout the day. 

You can easily add a fiber supplement to a nutritious breakfast with options like Garden of Life Dr. Formulated Organic Fiber, a delicious orange citrus-flavored whole-food prebiotic fiber powder that you can dissolve into a glass of water or juice.

Others may prefer the afternoon or evening. The choice is up to you! 

And remember that fiber isn’t just important for adults – kids need it, too. You can help your child reach their daily fiber goals with kid-friendly fiber supplements like SmartyPants Kids Multi & Fiber, a gummy multivitamin packed with 15 premium nutrients, including omega-3 EPA and DHA essential fatty acids and dietary fiber.