Fiber

Health Canada recommends 25 g of fiber daily for adult women and 38 g for adult men, but the average Canadian only gets 14-15 g. A daily fiber supplement is designed to bridge that gap — most products provide 3-7 g per serving, which works best alongside a diet that includes vegetables, fruit, whole grains, and legumes. Start with one serving per day and increase gradually over 1-2 weeks to avoid bloating or gas.

Soluble fiber (found in psyllium, oat beta-glucan, acacia, PHGG) dissolves in water to form a gel - it's the best choice for supporting healthy cholesterol, blood sugar balance, and feeding beneficial gut bacteria. Insoluble fiber (cellulose, wheat bran) adds bulk and helps move waste through the digestive tract, making it useful for occasional constipation. If you're not sure, a blended soluble + insoluble formula or a gentle prebiotic fiber like PHGG (partially hydrolyzed guar gum) is usually the most tolerable starting point.

Take fiber with at least 250-300 mL (a full glass) of water, either between meals or 30 minutes before eating to support appetite and blood sugar control. Fiber can slow the absorption of certain medications - including thyroid hormones, antidepressants, diabetes medications, and some heart medications - so leave at least a 2-hour gap between your fiber supplement and any prescription drug. If you take medication daily, confirm timing with your pharmacist or healthcare practitioner.

Yes - in fact, they work synergistically. Soluble and prebiotic fibers act as fuel for the probiotic strains in your gut, helping them colonize and thrive. You can take them at the same time, or stagger them through the day. If you're managing IBS or sensitive digestion, start with a low dose of each and ramp up slowly, as introducing both at full strength on day one can cause temporary bloating.