Fiber is essential for a healthy diet.
Kirkland Signature Fiber Capsules provide all the healthy benefits of fiber in a convenient capsule form.
Kirkland Signature Fiber Capsules are easy to take with you when you’re on the go!
Dietary fiber is probably best known for its ability to prevent or relieve constipation. Fiber supplements and foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates, which your body breaks down and absorbs, fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine, and colon and out of your body.
Fiber is either classified as soluble, which dissolves in water or insoluble, which doesn't dissolve.
- Soluble fiber: This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium, the beneficial ingredient in Kirkland Signature Fiber Capsules.
- Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.
Most plant-based foods, such as beans and oatmeal, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods, and take a fiber supplement, such as Kirkland Fiber Capsules.
Benefits Of a High-Fiber Diet
A high-fiber diet has many benefits, which include:
- Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, reducing your chance of constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.
- Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
- It helps lower cholesterol levels. Soluble fiber, the ingredient in Kirkland Signature Fiber Capsules, may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
- It helps control blood sugar levels. For people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
- Aids in achieving a healthy weight. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. High-fiber foods tend to take longer to eat and to be less "energy-dense," which means they have fewer calories for the same volume of food.
Another benefit attributed to dietary fiber is the prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed. Another way to get more fiber is to eat foods with fiber added. The added fiber usually is labeled as "inulin" or "chicory root." Some people complain of gassiness after eating foods with added fiber.
Some people may need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea, or irritable bowel syndrome. Check with your doctor before taking fiber supplements if constipation occurs or persists as these can be signs of an underlying condition.
Refined or processed foods such as canned fruits and vegetables, pulp-free juices, white bread and pasta, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coating (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back in after processing, but not the fiber.
While fiber supplements may not provide the variety of fibers, vitamins, minerals, and other nutrients that some foods do, taking a fiber supplement helps ensure you are getting the recommended daily fiber intake.