Bowel Transit

In the Bowel Transit collection we bring together food supplements based on fibre and plants, from brands such as Thorne, NOW Foods, Nutergia, Suravitasan, Solaray, Bétula, American Biologics, Zeinpharma, Hifas da Terra and Potential N. You will find psyllium (plantago), acacia gum, apple pectin and apple fibre, inulin, FOS, glucomannan and formulas with plants such as triphala, in powder, capsules and tablets.

What dietary fibre is

Fibres are carbohydrates that are not digested in the small intestine and reach the large intestine intact. They are found in vegetables, fruit, pulses and whole grains. EFSA considers an intake of 25 g of fibre per day adequate for adults, a level many people do not reach through diet alone.

Soluble and insoluble fibre

Soluble fibres, such as psyllium, acacia gum, pectin and glucomannan, absorb water and form a gel. Insoluble fibres, such as cellulose and cereal bran, do not dissolve and add bulk. Many formulas combine both types.

Fermentable fibre

Inulin, fructo-oligosaccharides (FOS) and acacia gum are fermented by the bacteria of the large intestine, which is why they are often called prebiotic fibres. When you start taking them they can cause wind, especially at high doses.

Types of products

Psyllium (plantago)

This is the husk of Plantago ovata seeds, one of the most widely used soluble fibres in supplements. It comes as a powder to mix in water and in capsules.

Acacia gum, pectin and apple fibre

Acacia gum is an almost tasteless soluble fibre that dissolves easily in water. Pectin and apple fibre come from fruit and combine soluble and insoluble fibre.

Inulin, FOS and glucomannan

Inulin is obtained from chicory root or agave, and FOS are shorter chains of the same type of fibre. Glucomannan is a fibre extracted from konjac root, with a high capacity to absorb water.

Formulas with plants and minerals

Some formulas use plants with a tradition of use in food and herbalism, such as triphala (an Ayurvedic blend of three fruits: amalaki, bibhitaki and haritaki), senna leaves or tamarind. Others combine several fibres with flaxseed, mushrooms, algae, magnesium or vitamins.

Precautions

• Take psyllium, glucomannan and other powdered fibres with plenty of water, at least one large glass per dose. With too little liquid there is a risk of choking, especially for people who have difficulty swallowing. Do not take these fibres immediately before going to bed.
• Start with a low dose and increase gradually, to give your gut time to adapt.
• Fibre can reduce the absorption of medicines and other supplements: leave at least 2 hours between them.
• Products with senna leaves are not intended for prolonged use, or for children, pregnant or breastfeeding women, without advice from a health professional.
• High doses of magnesium can have a laxative effect.

If you notice a persistent change in bowel habits, abdominal pain, blood in the stool or unexplained weight loss, talk to your doctor. During pregnancy and breastfeeding, ask a health professional for advice before starting any supplement.

See also the Probiotic Supplements and Digestive Enzymes collections.