Do you get enough fiber with your daily eating habits? The USDA recommended minimum fiber intake for adults is 25 to 35 grams daily, and soluble fiber should account for one third to one half of this total amount. Some scientists actually recommend up to 60 grams of fiber a day, so the USDA recommendations are not maximum dosage limitations. The typical American eats only a meager 10-15 grams of fiber daily. For comparison, the average fiber intake in China is 33 grams of fiber a day, and it ranges as high as 77 grams per day in some regions.

Soluble fiber (from both foods and supplements) not only normalizes bowel function, it has also been shown to lower LDL ("bad") blood cholesterol levels, reduce the risk of heart disease, and minimize colon cancer risks. Soluble fiber also slows the absorption of fats and carbohydrates into the bloodstream, which improves glycemic control and helps prevent the formation of free radicals. It also lowers insulin requirements and creates a sense of fullness, which helps prevent overeating.

Soluble fiber works by absorbing liquids in the digestive tract to form a stabilizing gel that relieves cramping and prevents both diarrhea and constipation. Clinical studies with IBS patients have repeatedly proven the benefits of soluble fiber supplements.

Make sure you have a large glass of water with each dose, and drink fresh water frequently throughout the day as well. Soluble fiber needs plenty water to work.