Fibers

Evidence: Preliminary

Citrus pectin is a soluble fiber from citrus peel. It may modestly lower LDL cholesterol at gram level doses, and a modified form has been studied in ...

Evidence: Preliminary

L-arabinose is a plant sugar that blocks sucrase, the enzyme that digests table sugar. In gram doses mixed into sugary drinks it blunts the glucose sp...

Evidence: Limited

Xylitol is a sugar alcohol used to sweeten gum, mints and toothpaste. It does not feed cavity bacteria, but reviews rate the evidence that it prevents...

Evidence: Moderate

Oat bran is rich in beta-glucan, a soluble fiber with good evidence for modestly lowering LDL cholesterol at 3 g or more a day. Direct evidence for bo...

Evidence: Moderate

Ground flaxseed provides fiber, mucilage and the omega-3 fat ALA. Several trials suggest it can improve constipation symptoms at doses of 10 g or more...

Evidence: Limited

Pectin is a soluble fiber found in apples and citrus peel. It showed benefits for constipation in a few trials at high gram doses, but evidence is thi...

Evidence: Limited

Glucomannan is a highly absorbent fiber from konjac root. Small studies suggest gram-level doses can modestly increase bowel movement frequency; weigh...

Evidence: Strong

Psyllium is a soluble, gel-forming fiber and one of the best-studied bulk-forming laxatives. Trials consistently link it to more frequent, easier bowe...

Evidence: Moderate

Inulin is a prebiotic fiber from chicory root that reliably increases Bifidobacterium at gram-level doses and may help bowel regularity in healthy peo...