I bet you didn’t expect this one. Fiber is overlooked and underrated by many of us, but that’s a mistake we all can easily correct. And, wow, what a difference it makes! The colon is the spot where food collects as waste material after nutrients have been extracted and sent to the bloodstream. It’s been estimated that when we regularly keep the colon clean, we’re 90% of the way to good health! And fiber is one of the best “housekeeping gadgets” around to clean up the colon. As if that contribution weren’t enough, fiber also helps keep cholesterol and blood sugar at healthy levels.

Keep it Moving. Ideally, we should eliminate food waste at least once per day and transit time through our system should be approximately 12-15 hours. (Jalapeno peppers, blueberries, and corn are accurate little gauges to determine how fast food moves through our systems.) When a diet consists of only no-fiber foods like meat, dairy products and white bread, food waste can sit in the colon for days upon days! 

The National Academy of Sciences recommends 25 grams of fiber per day for women and 38 grams per day for men. For children, add five grams to the child’s age, so a 9 year old needs 14 grams. Unless you eat lots and lots of fruits and vegetables plus plenty of beans and whole grains, it’s hard to get that much fiber from food because the refinement process often removes it. A quick look at product food labels will reveal how much fiber a product provides, and you’ll probably be disappointed at how low the numbers are. Remember, you’re shooting for either a 25 or a 38, depending on your gender.

Grab the broom. Fiber supplements like psyllium husks can be your best new friend when it comes to colon health. They’re mode of action is pretty amazing, working like a broom on the walls of the colon to loosen and sweep away all kinds of built up debris. There are different types of fiber like psyllium, pectin, lignans, etc., and each type has its own way of functioning, yet essentially they all work to promote colon health, maintain healthy levels of cholesterol, and support blood sugar health. We suggest that you start with small amounts of fiber and gradually increase until your stools are the proper consistency and transit time is a consistent 12 to 15 hours. You can take fiber supplements either on an empty stomach with lots of water (this is mandatory to plump up and potentiate the fiber), or with a meal. However, do NOT take them with other supplements or medications, as fiber can lessen their strength and effectiveness.

What to Get. Fiber isn’t particularly exciting, but honestly, your energy level and well-being will be noticeably different when you get your recommended intake of fiber. Our pick for a Fiber Supplement due to its use of multiple types of fiber in the formula and a hefty 9 grams of fiber per scoop is SW859 Swanson Premium Brand Golden Fields Fiber. My personal suggestion is at the beginning of each day scoop out a serving and sprinkle a little bit of the reserve on your foods throughout the day starting with breakfast. It goes well with anything that has a grainy texture like cereal, and you can probably sprinkle up to half the scoop on a bowl of your favorite kind. Or if you prefer toast, choose a multi-grain bread high in fiber (at least 3 grams per slice), put a bit of peanut butter on it, then sprinkle on some fiber from your scoop and finally drizzle a little honey over the top. You won’t even notice the fiber because the bread already has a grainy texture. Yet your breakfast of two pieces of toast now provides a whopping 12 grams of fiber—six grams from the bread, at least 4 grams from the Golden Fields fiber, and 2 grams from the peanut butter. You can also easily add this fiber to muffins and other baked goods.

If you travel often or convenience is of utmost importance to you, we pick SW802 and SW1077 Swanson Premium Brand Psyllium Husks, which is an encapsulated fiber supplement with over half a gram of fiber per capsule. Take a few capsules with a tall glass of water several times a day, and you’ll stay regular even when you’re far from home. Click here to see all of our Fiber supplements.

At this point you’re regularly taking a Vitamin & Mineral Complex, a Calcium & Magnesium supplement, plus Fiber. Don’t you notice that you’re definitely more alive and vibrant than you used to be? Get set to feel even better with the #4 recommendation on our list of 7 Basic Supplements for Good Health!