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If there is one nutrient that almost everyone should be eating more of, it\u2019s fiber<\/a>. Most Americans fall below the recommended daily intake, which is just one of the reasons they may turn to a fiber supplement. But if you were to compare fiber supplements vs. fiber-rich food, is one a better way to consume fiber than the other?<\/p>\n \u201cEveryone would benefit from eating more fiber-rich foods<\/a>,\u201d says Supriya Rao, M.D.<\/a>, a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA. \u201cThe RDA is about 25 grams for women and 38 grams for men. Sadly, most Americans average about 15 grams per day.\u201d This means that your digestive system and microbiome are not getting the fiber they need to function optimally, which can lead to gastrointestinal symptoms, inflammation, and more.<\/p>\n Meet the experts: Supriya Rao, M.D.<\/a>, a gastroenterologist with Integrated Gastroenterology Consultants in Lowell, MA; Trisha Pasricha, M.D.<\/a>, a gastroenterologist, assistant professor at Harvard Medical School and author of You\u2019ve Been Pooping All Wrong.<\/p>\n Here, gastroenterologists explain the differences between fiber supplements<\/a> and fiber you get from whole foods, plus when and why you might choose each and if both can be part of a gut-healthy diet.<\/p>\n Benefits of fiber-rich foods<\/p>\n Fiber-rich foods should be a mainstay in everybody\u2019s diet and almost everyone could be eating more of them, says gastroenterologist Trisha Pasricha, M.D.<\/a>, an assistant professor at Harvard Medical School and author of You\u2019ve Been Pooping All Wrong. \u201cFiber from whole plant foods does much more than regulate bowel movements\u2014it also feeds the microbes that live in our gut,\u201d she explains. \u201cWhen we eat a variety of plant foods\u2014fruits, vegetables, whole grains, beans, nuts, and seeds\u2014we\u2019re supplying the gut microbiome with the fuel it needs to produce beneficial compounds that support digestive and overall health.\u201d<\/p>\n When the beneficial gut bacteria break down fiber, they produce short-chain fatty acids, organic compounds that support nervous system function, curb inflammation<\/a>, and facilitate communication between the gut and brain, per research in Frontiers in Neuroscience<\/a>.<\/p>\n \u201cWhole foods provide many different types of fiber along with nutrients and plant compounds that work together to support digestion and the gut microbiome,\u201d says Dr. Rao. That includes soluble fiber, which dissolves in water and slows down digestion, and insoluble fiber, which does not dissolve in water and supports digestive motility, according to the Mayo Clinic<\/a>. Then there are the vitamins, minerals, and antioxidants that fiber-rich plant foods provide that further support overall health.<\/p>\n All told, separate research in Frontiers in Neuroscience<\/a> notes that increasing your intake of fiber-rich foods can reduce your risk of chronic diseases like heart disease<\/a>, type 2 diabetes<\/a>, obesity, colon cancer<\/a>, and inflammation.<\/p>\n Fiber supplement benefits<\/p>\n \u201cIdeally, we\u2019d all meet our fiber needs through food, but the reality is that most Americans fall far short of the recommended daily intake,\u201d says Dr. Pasricha. \u201cWhen someone isn\u2019t able to consistently get enough fiber through diet alone, that\u2019s when I suggest considering a supplement.\u201d<\/p>\n While studies have shown benefits of fiber supplements for constipation, irritable bowel syndrome<\/a>, and lowering cholesterol<\/a>, there is little to suggest that you wouldn\u2019t reap these same benefits from merely eating more fiber-rich foods. Still, if you need some help reaching the recommended daily intake of fiber, a supplement may be beneficial.<\/p>\n