Fibre: psyllium, inulin, glucomannan
Psyllium husk, inulin, glucomannan, acacia fibre: what kinds of fibre supplements contain, how they differ and how to take them.
- Glucomannan in the context of an energy-restricted diet contributes to weight loss.
The beneficial effect is obtained with a daily intake of 3 g of glucomannan in three doses of 1 g, each with 1–2 glasses of water before meals. Take with plenty of water: a choking risk for people with swallowing difficulties.
A varied and balanced diet and a healthy lifestyle are important.
What it is
Dietary fibre is the part of plants that human digestive enzymes do not break down. Wholegrains, pulses, vegetables, fruit, nuts and seeds are rich in it. Fibre supplements are handy when it is hard to get enough from food.
Psyllium husk is the seed coat of Plantago ovata and swells strongly in water. Inulin comes from chicory root. Glucomannan is fibre from the konjac tuber. Acacia fibre is dried acacia gum and barely thickens a drink.
What may be said
Most kinds of fibre in supplements have no authorised claims in the EU. Glucomannan is the exception: its claim about weight loss in an energy-restricted diet is listed above with its mandatory conditions — 3 g a day in three doses, with water before meals. On a product page it appears only for products that provide that dose.
How it is taken
Always take fibre with plenty of water — at least a glass per serving; start small and increase gradually. Take it apart from medicines, at least two hours either side. People with swallowing difficulties, a narrowed oesophagus or bowel, or digestive conditions should ask a doctor first.
Frequently asked questions
How is psyllium different from inulin?
Psyllium is a seed husk that swells and thickens water. Inulin dissolves with almost no thickening and tastes slightly sweet.
Why must fibre be taken with water?
Fibre swells; without enough water it can get stuck in the oesophagus. This matters most with psyllium and glucomannan.
Can fibre be taken with medicines?
Better at least two hours apart: fibre can affect how medicines are absorbed.
Products with fibre: psyllium, inulin, glucomannan
