fiber
Recommend starting a regular fiber regimen with either:
Soluble fiber, which can dissolve in water, forms a gel-like material as it passes through your intestines, helps lower inflammation in your body and can help manage both diarrhea and constipation. Insoluble fiber absorbs liquids and sticks to other materials to help form stool. This leads to softer, bulkier and more regular bowel movements and can be good for relieving constipation.
Common types of fiber found in supplements include:
Psyllium (e.g., Metamucil): A soluble, bulk-forming fiber derived from the Plantago ovata plant. It is highly effective for treating constipation, promoting regularity, and managing cholesterol. It must be taken with plenty of water. Sometimes psyllium can worsen bloating if you are already experiencing this symptom.
Methylcellulose (e.g., Citrucel): A synthetic, soluble but non-gel-forming fiber. It is highly effective for relieving mild constipation and adding bulk to loose stools. It is generally known to cause less gas and bloating than psyllium.
Inulin / Chicory Root Fiber (e.g., Fiber Choice): A prebiotic soluble fiber used to support the gut microbiome. It is often sold as a sweetener or powder but may cause gas or bloating in high doses
Calcium Polycarbophil (e.g., FiberCon): A synthetic, bulk-forming fiber that absorbs water. It is used to normalize bowel movements and works well for treating occasional constipation
Wheat Dextrin (e.g., Benefiber): A soluble, non-viscous fiber that ferments slowly in the gut, making it gentle and less likely to cause gas or bloating
Guar Gum / Partially Hydrolyzed Guar Gum (PHG): Extracted from guar beans, this soluble fiber improves stool frequency and can help manage symptoms of Irritable Bowel Syndrome (IBS)
Heather's Tummy Fiber (www.heatherstummycare.com) Organic acacia fiber powder. The website has a lot of good tips and tricks for using fiber supplementation in your diet.
Important points about fiber include: -introduce slowly into diet, start with 1 teaspoon per day mixed into 16oz water and every 2-3 days increase until you reach a full tablespoon. -maintain adequate hydration with at least 60-80oz of water per day