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> eating a high fiber diet like most humans did for most of evolutionary time Can supplementation be an effective substitute for fiber derived from real foods?

> eating a high fiber diet like most humans did for most of evolutionary time Can supplementation be an effective substitute for fiber derived from real foods? If so, are there any particular kinds of supplements you'd recommend?

TedDoesntTalk 4y ago
Yerba Prima Psyllium can not be beat. It takes a couple weeks to get used to it, and I don’t mean only your gut: it does not dissolve in water, so when you mix the powder in water, you end up drinking what has the consistency of sludge. There is no flavor. Whatever psyllium you choose, be careful of lead content. https://www.consumerlab.com/reviews/psyllium-supplements/psyllium/ https://www.consumerlab.com/reviews/psyllium-supplements/psy... has reviews and analysis of 8 products, including lead content. I’ve been using this stuff almost daily for many years.
- ddingus 4y ago
  Wow. So many products with lead. Thanks for sharing that link. I hope it helps a few people. I know it's going to help me.
- tomcam 4y ago
  Yeah so that article requires payment. Apparently it recommends the brand Yerba Prima as top lead-free choice.
  - TedDoesntTalk 4y ago
    Correct (I subscribe to consumerlab.com)
- mushbino 4y ago
  Almost all psyllium is grown in India. They only banned leaded gas last year.
nextos 4y ago
Inulin: https://en.wikipedia.org/wiki/Inulin https://en.wikipedia.org/wiki/Inulin
curmudgeon22 4y ago
Personally, I've decided chia seeds are a good way to get more fiber. Also a good source of omega-3s. More calories than some other options, but I like the idea of whole foods. They have a decent mix of soluble/insoluble fiber.
- TedDoesntTalk 4y ago
  Chia is not a good source of omega-3 because they are primarily ALA Omega-3: “ALA, the most common omega-3 fat, is an essential fatty acid that is converted into EPA and DHA. However, this conversion process is inefficient in humans. On average, only 1–10% of ALA is converted into EPA and 0.5–5% into DHA” https://www.healthline.com/nutrition/3-types-of-omega-3 https://www.healthline.com/nutrition/3-types-of-omega-3
  - curmudgeon22 4y ago
    Thanks, TIL.
    - TedDoesntTalk 4y ago
      Chia is still a great food anyway and I eat some almost every day! Good fiber. Just get your Omega 3 somewhere else.
mike_d 4y ago
Fiber is a scrub brush that keeps the inside of your digestive tract clean so it can function properly. Supplements won't really do the job. It would be like trying different gasoline additives instead of taking your car to the car wash.
- simonh 4y ago
  I see your problem. You’re not supposed to rub the fibre supplements on your skin. You eat them like other foods.
lukas099 4y ago
Are you already eating tons of fruits and veggies (10 servings/day) and a good amount of whole grains? If not, I think that's where to start, rather than jumping into supplementation. IANAD

TedDoesntTalk 4y ago

Yerba Prima Psyllium can not be beat. It takes a couple weeks to get used to it, and I don’t mean only your gut: it does not dissolve in water, so when you mix the powder in water, you end up drinking what has the consistency of sludge. There is no flavor. Whatever psyllium you choose, be careful of lead content. https://www.consumerlab.com/reviews/psyllium-supplements/psyllium/ https://www.consumerlab.com/reviews/psyllium-supplements/psy... has reviews and analysis of 8 products, including lead content. I’ve been using this stuff almost daily for many years.

ddingus 4y ago
Wow. So many products with lead. Thanks for sharing that link. I hope it helps a few people. I know it's going to help me.
tomcam 4y ago
Yeah so that article requires payment. Apparently it recommends the brand Yerba Prima as top lead-free choice.
- TedDoesntTalk 4y ago
  Correct (I subscribe to consumerlab.com)
mushbino 4y ago
Almost all psyllium is grown in India. They only banned leaded gas last year.

nextos 4y ago

Inulin: https://en.wikipedia.org/wiki/Inulin https://en.wikipedia.org/wiki/Inulin

curmudgeon22 4y ago

Personally, I've decided chia seeds are a good way to get more fiber. Also a good source of omega-3s. More calories than some other options, but I like the idea of whole foods. They have a decent mix of soluble/insoluble fiber.

TedDoesntTalk 4y ago
Chia is not a good source of omega-3 because they are primarily ALA Omega-3: “ALA, the most common omega-3 fat, is an essential fatty acid that is converted into EPA and DHA. However, this conversion process is inefficient in humans. On average, only 1–10% of ALA is converted into EPA and 0.5–5% into DHA” https://www.healthline.com/nutrition/3-types-of-omega-3 https://www.healthline.com/nutrition/3-types-of-omega-3
- curmudgeon22 4y ago
  Thanks, TIL.
  - TedDoesntTalk 4y ago
    Chia is still a great food anyway and I eat some almost every day! Good fiber. Just get your Omega 3 somewhere else.

mike_d 4y ago

Fiber is a scrub brush that keeps the inside of your digestive tract clean so it can function properly. Supplements won't really do the job. It would be like trying different gasoline additives instead of taking your car to the car wash.

simonh 4y ago
I see your problem. You’re not supposed to rub the fibre supplements on your skin. You eat them like other foods.

lukas099 4y ago

Are you already eating tons of fruits and veggies (10 servings/day) and a good amount of whole grains? If not, I think that's where to start, rather than jumping into supplementation. IANAD