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Comment by rebelos | Hacker News Reader

> eating a high fiber diet like most humans did for most of evolutionary time

Can supplementation be an effective substitute for fiber derived from real foods? If so, are there any particular kinds of supplements you'd recommend?

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Yerba Prima Psyllium can not be beat. It takes a couple weeks to get used to it, and I don’t mean only your gut: it does not dissolve in water, so when you mix the powder in water, you end up drinking what has the consistency of sludge. There is no flavor.

Whatever psyllium you choose, be careful of lead content. https://www.consumerlab.com/reviews/psyllium-supplements/psy... has reviews and analysis of 8 products, including lead content.

I’ve been using this stuff almost daily for many years.

Yeah so that article requires payment. Apparently it recommends the brand Yerba Prima as top lead-free choice.

Correct (I subscribe to consumerlab.com)

Almost all psyllium is grown in India. They only banned leaded gas last year.

Wow. So many products with lead. Thanks for sharing that link. I hope it helps a few people. I know it's going to help me.

Personally, I've decided chia seeds are a good way to get more fiber. Also a good source of omega-3s. More calories than some other options, but I like the idea of whole foods. They have a decent mix of soluble/insoluble fiber.

Chia is not a good source of omega-3 because they are primarily ALA Omega-3:

“ALA, the most common omega-3 fat, is an essential fatty acid that is converted into EPA and DHA. However, this conversion process is inefficient in humans. On average, only 1–10% of ALA is converted into EPA and 0.5–5% into DHA”

https://www.healthline.com/nutrition/3-types-of-omega-3

Thanks, TIL.

Chia is still a great food anyway and I eat some almost every day! Good fiber. Just get your Omega 3 somewhere else.

Fiber is a scrub brush that keeps the inside of your digestive tract clean so it can function properly. Supplements won't really do the job.

It would be like trying different gasoline additives instead of taking your car to the car wash.

I see your problem. You’re not supposed to rub the fibre supplements on your skin. You eat them like other foods.

Are you already eating tons of fruits and veggies (10 servings/day) and a good amount of whole grains? If not, I think that's where to start, rather than jumping into supplementation. IANAD

Inulin: https://en.wikipedia.org/wiki/Inulin

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