The feeling of constipation is a literal pain in the ass – it spoils your mood, curbs your appetite, and the bloating. Behind constipation is the typical reason we learned in school together with the food pyramids – a lack of fibre in our diet. This article aims to shed light on some great supplements to help you clear your bowels.
A reminder before you read on is that fibre supplements are only needed if you have some pre-existing problems with your gastrointestinal system that you need some help getting the food through your system. People with healthy guts should always opt for fresh food and vegetables as fibre before going out and spending a ton on meal replacements. A healthy diet ensures the regularity of your pooping schedule!
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Table of Contents
Top 10 Fibre Supplements in Malaysia
Overview
This supplement is one of the most established ones in the market, suitable even for people who need to tube feed. It contains 50% of whey protein and consists of a blend of 50% soluble fibre and insoluble fibre. You get a bunch of nutrients in just one drink! Even people with diarrhoea and constipation can take it.
- Rich in fibre
- Also contain FOS and inulin as prebiotics
- Contains soluble and insoluble fibre and whey protein
Who is this for?
People who need to tube feed or who require long-term nutritional support can incorporate this into their diet. Those who have a disrupted gastrointestinal system can also consume this as their body may not have the optimum condition to regulate their food and water intake of the body.
Overview
Fancy a detox? This is your solution. While detoxing is not necessarily a good thing for you, the product is made of natural products which will help healthily cleanse your body, with prebiotics to keep your gut healthy as well. It even comes with a shaker for you to mix your drink in.
- Halal
- Contains chlorophyll, psyllium husk, spirulina, and barley powder
- A mixture of ten fruits and greens to help your gut rejuvenate
Who is this for?
While the product is not specified for a particular demographic, it appears to be more suitable for adults who have quite an unhealthy diet and would like to take the first step toward a more nutritious life. As it contains a wide range of fruits and vegetables, it will help improve digestion and keep your gut strong.
Overview
For the sake of convenience, we don’t always want to buy protein shakes and powder supplements. It is so much easier to just pop a gummy and get your desired fibre intake.
The instructions mention that two gummies are needed daily so if you are looking to lose some weight but enjoy snacking, these gummies could be a fix for your sweet cravings.
- Rich in fibre
- Contains cane sugar, citrus pectin, lemon juice, and natural flavouring
- Comes in three flavours: natural peach, strawberry, and blackberry
Who is this for?
This product is specially made for adults. Those with a sweet tooth will also find this to be a healthy alternative to the sugar-filled confectionaries you usually indulge in.
Since these are gummies, people who have trouble swallowing pills would also find these easier to consume.
Overview
You are prone to getting haemorrhoids if you have to expel hard stool, which is caused by a lack of fibre. This condition means that there are swollen veins in your lower rectum which can be very painful, especially when you sit down.
Maintaining a good fibre intake daily will prevent this from occurring, and as it is orange flavoured, you could drink this every morning with your breakfast.
- Easy to consume
- Rich in ispaghula husk
- Orange flavoured and nice to drink
Who is this for?
The drink is made for kids above the age of 6 and adults. Just fill a glass with about 150ml of water and pour in a sachet. Stir, and drink. Easy, isn’t it?
For adults, you could drink one sachet in the morning and one in the evening, while kids 6 – 12 years old should only drink one level 5ml spoonful worth of the drink twice a day.
Overview
Don’t know about you, but it is tedious to fill up a cup or shaker of water and mix in a fibre drink – especially if you are in a rush. Pills are an excellent replacement for drinks.
The psyllium in this product swells up when you drink water and forms a layer of mucilage which then lubricates the bowel and get things moving. Don’t worry, it is not a laxative, it simply aids in digestion.
- Contains psyllium seeds
- Pills that are easy to swallow
- Natural supplement that eases digestion
Who is this for?
Whether you are a child, adult, or an elder – this product is suitable for you! The pills are marketed to suit pregnant women as well, though it is better to consult your doctor before consuming something new.
It is supposed to treat intestinal discomfort, blockage of your colon, constipation, and ulcers. Ensuring that these components are healthy, prevents colon-based diseases.
Overview
Most of the products we recommend can be used for constipation, and this product does the same thing. It also makes you feel more full, making it less likely for you to constantly eat – so it is a good supplement to take when you want to lose weight.
There are also healthy bacteria in the drink to balance the conditions of your gastrointestinal system, which in turn strengthens your immune system.
- Contains psyllium husk, fruit, and chlorophyll extract
- Rich in phytonutrients, fruit extract, dietary fibres, prebiotics, and probiotics.
- Increases satiety in a meal and aids in the regularity of bowel movements
Who is this for?
While not mentioned, the product seems to be made for adults. If you are using it as a fibre supplement, mix a pack with 8 ounces of liquid daily. If used for weight management, you could do that twice a day.
The product is not recommended for more than 7 days of continuous use, so make sure to time your consumption so you do not overdose on it.
Overview
Some kids are picky with their food or get so distracted that they do not consume enough fruits and veggies during mealtimes. They are also less likely to drink some of the drink-based supplements as the taste may not be appealing to them.
This is a jelly supplement with a cute We Bare Bears packaging so you can entice your kid to take it.
- Grape flavoured
- Reduces the risk of heart disease
- Contains wheat dextrin and fresh fruit extract
Who is this for?
Children would love to eat these and it is much better than having sweets. This way, they get a sweet treat that regulates bowel movement. One jelly sachet a day is enough, and remember to store it in a cool, dry place out of direct sunlight.
Overview
Want a 2-in-1 deal for your health? If you work out, you need protein in your diet, and if you want to bulk, it means you need to eat many meals in a day. With that huge intake of food, you want to ensure that you poop regularly so you can get rid of all the unneeded components of your food.
As this protein powder contains fibre, you will be able to get your required nutrients while also building your body, making this a value-for-money buy.
- Easy to drink
- Rich in protein and fibre
- Contains chicory root, inulin and soy protein
Who is this for?
Aside from people who are bulking, this is also good for people who are losing weight as it makes you feel full and is only 100 calories per serving. Seniors who want to maintain bone density and muscle mass should also take this product, as it contains about 18g of protein – enough but not too much that it would overload their body.
Just mix 25g into 300 to 500ml of water or beverage of your choice. You can even mix it into your pancake or muffin batter!
Overview
Before the era of Netflix and Disney+, we all watched TV and the ads that came along with it. Remember the ads for Vitagen or Yakult that mentioned probiotics? Well, probiotics are good bacteria that help with digestion and improve your immune system, a good addition to your diet.
If you get sick often and/or have allergies, then you should take this product, as it encourages the self-production of probiotics.
- Fruity berry flavour
- No artificial colouring, preservatives, or refined sugar added
- Contains berries, oat, red beets, psyllium husk, and Fibregum TAN
Who is this for?
Suitable for adults who want to lose weight or regulate their digestive system. It also improves your bodily health in general. Just consume one sachet with 200ml of water daily.
The manufacturer recommends for you drink a lot of water with this drink, as that is how the fibre gets activated. Rest is also important.
Overview
A lot of supplements inevitably contain sugar, which means they may not be suitable for everyone. While eating a little bit of sugar daily is good for your body, supplements should not contain too much of it as you most likely are consuming it along with other food like rice and fruits which also convert to components of sugar, ie: glucose.
This product has no added sugar and can help you lower your blood sugar level thanks to the prebiotics in it.
- Rich in fibre, and vitamins B and E
- No added sugar, lactose, and gluten-free
- Contains brown rice, purple sweet potato, and prebiotics
Who is this for?
This drink is for those who need a little bit of help with their bowel movements but need to strictly control their sugar intake. You could even drink this as a breakfast replacement as it fills you up. One sachet daily is enough.
Plus, it comes along with a free self-stirring mug, so you could just pour in the water with the powder and leave it for a bit while you get showered, etc. Very convenient for busy people!
FAQs
- Benefits of fibre supplements
Fibre supplements are great for those who find it hard to eat a sufficient amount of vegetables, fruits, and grains. It can help regulate your bowel movement as well as reduce bloating, cholesterol, and blood sugar level.
Aside from that, it can improve symptoms for people with irritable bowel syndrome (IBS) or inflammatory bowel diseases (IBD).
There is also the belief that fibre supplements can help you lose weight as it improves digestion. It also promotes a healthier appetite and eating pattern by making you feel full for longer and reducing cravings.
- Can I take a fibre supplement while pregnant?
Always consult your doctor before consuming any supplements when you’re expecting. While fibre supplements do theoretically help with constipation – which is something pregnant moms tend to get due to the influx of progesterone levels, the content of the supplements may not be good for the mother or her baby.
See you on the toilet!
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