Fibers

Flohsamenschalen

Plantago ovata

Psyllium husk (Plantago ovata seed husk) is a concentrated, high-viscosity soluble fiber used clinically as a bulk-forming laxative, an FDA-recognized soluble-fiber source for LDL‑cholesterol reduction, and an adjunct to glycemic control. When mixed with water, the arabinoxylan-rich mucilage swells to form a hydrated gel that increases stool bulk, softens feces and slows carbohydrate absorption. Typical therapeutic doses range from <strong>5–10 g per dose (total 10–30 g/day)</strong>, with cholesterol-lowering trials commonly using ~7–12 g/day. Psyllium is not systemically absorbed: most material is excreted unchanged while roughly <strong>20–50%</strong> of the polysaccharide can be fermented by colonic microbes producing short-chain fatty acids (SCFAs). Safety is excellent when taken with adequate fluid; the main hazards are mechanical (choking or esophageal/intestinal obstruction) and drug absorption interference (separate dosing by 2–4 hours for narrow-therapeutic-index drugs). This comprehensive guide synthesizes chemistry, mechanisms, clinical evidence, dosage, drug interactions and US-focused product selection to support clinician and informed‑consumer decision-making. For validated PubMed citations (PMIDs/DOIs) for each referenced clinical trial and meta-analysis, authorize a targeted fetch and I will return full citations.

Inulin

Inulin

Methylcellulose

Methyl cellulose

Methylcellulose is a non‑absorbed, soluble cellulose ether used widely as a bulk‑forming laxative and food/pharmaceutical excipient. Commercial products (for example, Citrucel) supply methylcellulose as powders, tablets or single‑serve sachets that hydrate in the gastrointestinal tract to form a viscous, non‑fermentable gel that increases stool bulk, softens stool, and promotes regular bowel movements. Typical OTC dosing begins at <strong>2–4 g/day</strong> with therapeutic regimens often in the <strong>6–12 g/day</strong> range; effects on bowel frequency are usually seen within <strong>12–72 hours</strong>. Methylcellulose is generally well tolerated when taken with adequate fluids and is favored for patients who experience excessive gas with fermentable fibers. This article provides a comprehensive, evidence‑informed, US‑focused clinical encyclopedia: chemistry, mechanisms, pharmacokinetics, 8+ science‑backed benefits, dosing guidance, drug interaction management, contraindications, product quality criteria and practical consumer tips for the US market (FDA/NIH context and USD pricing considerations). For primary study PMIDs/DOIs and an annotated bibliography, request a PubMed query and I will append verified citations.

Weizendextrin

Triticum aestivum dextrin

Wheat dextrin is a water-soluble, low‑viscosity dietary fiber derived from wheat (Triticum aestivum) starch that provides a convenient way to raise fermentable fiber intake. Typical consumer doses range from <strong>6–12 grams per day</strong>, with tolerable clinical ranges from 3 g up to 20–30 g/day depending on goals and GI tolerability. Wheat dextrin acts primarily in the colon where bacterial enzymes ferment resistant glucan fractions to short‑chain fatty acids (SCFAs: acetate, propionate, butyrate), which in turn modulate bowel regularity, enteroendocrine signaling (GLP‑1, PYY), colonic epithelial health and modest metabolic endpoints. It is low‑viscosity (easy to mix into beverages), often processed to reduce gluten to <20 ppm in certified products, and is widely available in powdered and sachet forms in the US market (brands such as Benefiber® and generics). This premium guide provides a rigorous, clinician‑level synthesis of chemistry, pharmacokinetics, mechanisms, evidence‑based benefits, dosing guidance, safety, drug interactions, product selection criteria and practical tips for US consumers and healthcare professionals. Note: specific primary‑study PMIDs/DOIs are included where available; for the latest 2020–2026 primary trials, see the 'Current Research' section and the appended note about study identifiers.

Akazienfaser

Acacia senegal

Acacia fiber (gum arabic, E414) is a water-soluble, fermentable dietary fiber derived from the sap of Acacia senegal and Acacia seyal trees and is widely used as a food ingredient and supplement in the U.S. market. As a high‑molecular‑weight arabinogalactan–protein complex, it resists human digestive enzymes and reaches the colon where it is fermented by resident microbiota to produce short‑chain fatty acids (SCFAs) such as acetate, propionate and butyrate. Clinical and mechanistic studies support its use as a prebiotic that can increase beneficial bifidobacteria, improve stool frequency/consistency, modestly lower LDL cholesterol over weeks, and attenuate postprandial glycemic responses when taken with carbohydrate meals. Typical supplemental doses range from 5–30 g/day depending on goal; most consumers start at 5 g/day and titrate up to 10–20 g/day with adequate fluids to reduce bloating. Gum arabic is GRAS as a food additive in the United States, generally well tolerated, and commonly available in powder and capsule forms via major U.S. retailers (Amazon, iHerb, Vitacost). Consult your clinician before combining with medications that have narrow therapeutic windows (e.g., levothyroxine, some antibiotics) because fiber can alter oral drug absorption.

Glucomannan

Amorphophallus konjac

Glucomannan is a high-molecular-weight, water-soluble dietary fiber extracted from the konjac (Amorphophallus konjac) corm. At typical supplemental doses, glucomannan acts locally in the gastrointestinal tract to form a viscous gel that promotes early satiety, slows gastric emptying, reduces postprandial glucose and lipid excursions, and is partially fermented by colonic bacteria to short-chain fatty acids. Clinical trials have commonly used 2–4 grams per day (divided before meals) and report modest but consistent reductions in body weight, LDL-cholesterol, and postprandial glycemia when used as an adjunct to dietary measures. The major safety concern is mechanical obstruction — choking or esophageal impaction — when taken without adequate fluid or as small konjac jelly pieces; gastrointestinal side effects (bloating, flatulence, diarrhea/constipation) are dose dependent. This article provides an evidence-focused, clinically oriented, US-market adaptation of history, chemistry, pharmacology, dosing, drug interactions, safety, quality criteria, and practical guidance for selecting and using glucomannan supplements.

Fructooligosaccharide

Fructooligosaccharides

Fructooligosaccharides (FOS) are a class of short-chain, non-digestible oligosaccharides (typically DP 2–10) used as prebiotic dietary fiber that reliably increases Bifidobacterium spp. and raises colonic short‑chain fatty acid production. Commonly sourced from chicory root and produced enzymatically from sucrose, FOS is consumed at supplemental doses of approximately 3–10 g/day for gut-health effects and at higher doses (8–12 g/day) in research for mineral absorption or bowel function. FOS is minimally absorbed in the small intestine and acts in the colon where bacterial β-fructofuranosidases ferment FOS to acetate, propionate and butyrate; these metabolites engage receptors (GPR41/FFAR3, GPR43/FFAR2, GPR109A) and modulate epithelial, endocrine and immune functions. Gastrointestinal side effects (bloating, flatulence, diarrhea) are dose-dependent and common above ~10–15 g/day; individuals with FODMAP-sensitive IBS frequently experience symptom worsening. This article provides an exhaustive, evidence‑based, US‑focused encyclopedia-level review of FOS covering identification, chemistry, mechanisms, clinical benefits, dosage, safety, drug interactions, product selection and practical tips for consumers and clinicians.

Teilweise hydrolysiertes Guarkernmehl

Cyamopsis tetragonoloba

Partially Hydrolyzed Guar Gum (PHGG) is a low-viscosity, fermentable soluble fiber derived from the guar bean that functions as a clinically useful prebiotic and stool-regularity agent. This premium encyclopedia entry synthesizes chemistry, mechanisms, pharmacokinetics, dosing (typical adult dose: 5–10 g/day), safety, drug interactions, product-quality criteria, US regulatory context (DSHEA/FDA), and practical consumer guidance. NOTE: I currently cannot fetch or verify PubMed IDs/DOIs within this environment — see the citation limitations at the end for how to obtain verified study-level references.

Hafer-Beta-Glucan

Avena sativa beta-glucan

Oat beta-glucan is a standardized, water-soluble mixed-linkage (1→3),(1→4)-β-D-glucan derived primarily from Avena sativa (oat) bran and endosperm. Clinically validated at a daily dose of <strong>3 g/day</strong> for LDL‑cholesterol reduction and widely used for postprandial glycemic control, satiety, and microbiome support, oat beta‑glucan exerts effects through luminal viscosity and colonic fermentation to short‑chain fatty acids (SCFAs). This premium, evidence-focused review summarizes chemistry, pharmacokinetics, mechanisms, clinical benefits, dosing, safety, drug interactions, product selection criteria for the US market, and next steps for obtaining up‑to‑date primary trial citations (2020–2026).

Apfelpektin

Pectin

Apple pectin is a soluble, fermentable dietary fiber extracted from apple pomace that functions as a viscous gelling polysaccharide (typical supplemental dose: <strong>4–15 g/day</strong>). It is not absorbed intact; its physiological effects derive from luminal viscosity (acute effects on gastric emptying and nutrient absorption), bile-acid binding, and colonic fermentation to short-chain fatty acids (SCFAs) that signal via FFAR2/FFAR3 and influence lipid, glucose and gut health. This evidence-based encyclopedia entry summarizes chemistry, pharmacokinetics, molecular mechanisms, clinical benefits, dosing, safety, drug interactions, product selection (US market) and practical guidance for clinicians and educated consumers.

Resistentes Maltodextrin

Resistant maltodextrin

Resistant maltodextrin (RMD), also called resistant dextrin or indigestible dextrin, is a water-soluble, non‑viscous dietary fiber ingredient derived from starch (commonly corn, wheat, tapioca or rice). Typical clinical doses are <strong>5–15 g/day</strong>, producing measurable effects on stool frequency, postprandial glycemia and colonic short‑chain fatty acid (SCFA) production within days to weeks. RMD passes through the small intestine intact and is partially fermented by colonic bacteria to acetate, propionate and butyrate; these SCFAs activate FFAR2/FFAR3 and affect enteroendocrine GLP‑1/PYY secretion and colonic epithelial health. RMD is generally well tolerated but dose‑dependent flatulence, bloating and osmotic diarrhea may occur at higher intakes (>20 g/day). In the U.S., many RMD ingredients carry supplier GRAS documentation and are sold as fibers in foods and supplements (brands include Fibersol‑2 and NUTRIOSE). This comprehensive, evidence‑focused guide summarizes chemistry, mechanisms, clinical benefits, dosing, interactions, safety and product selection for clinicians, formulators and informed consumers.

Polydextrose

Polydextrose

<p><strong>Polydextrose is a synthetic soluble dietary fiber widely used in the US food supply to add bulk and fiber while contributing only about <strong>~1 kcal/g</strong> — it reaches the colon largely intact where partial fermentation produces short‑chain fatty acids that mediate many health effects.</strong></p><p>Polydextrose (also sold as <em>Litesse</em> by ingredient suppliers) is a partially branched polyglucan produced from glucose, sorbitol and citric acid. It is incorporated into reduced‑calorie foods, fiber‑fortified beverages, bars and supplements as a neutral‑tasting powder. Clinical trials show consistent benefits for stool frequency and consistency at doses commonly between <strong>4–12 g/day</strong>, along with modest reductions in postprandial glycemia, increases in SCFA production, and acute satiety effects when taken with meals. Typical side effects are gastrointestinal and dose‑dependent (flatulence, bloating, loose stools); these occur in a minority at moderate doses and in larger proportions at very high intakes (≥20 g/day).</p><p>This guide summarizes identification, chemistry, pharmacokinetics, molecular mechanisms, evidence‑based benefits with study citations, dosing guidance aligned to US practice, drug interactions, contraindications, product selection criteria for the US market and practical tips for safe use.</p>

Leinsamen-Ballaststoff

Linum usitatissimum

Flaxseed fiber is the heterogeneous mixture of soluble mucilage (arabinoxylans and rhamnogalacturonans) and insoluble seed-coat fibers (cellulose, hemicellulose, lignin) derived from Linum usitatissimum seeds. As a combined nutraceutical it uniquely delivers viscous soluble fiber, insoluble bulking fiber, alpha‑linolenic acid (ALA) and the lignan secoisolariciresinol diglucoside (SDG). Clinical trials and mechanistic studies indicate that daily intakes of 10–30 g ground flaxseed or 5–10 g purified mucilage produce measurable improvements in stool frequency (within 1–3 days), LDL‑cholesterol (detectable at 4–12 weeks), modest blood pressure reductions (weeks), and reduced postprandial glycemia (acute). Flax mucilage’s high viscosity mediates slowed gastric emptying and bile acid sequestration, while colonic microbial fermentation produces short‑chain fatty acids (SCFAs) that act on FFAR2/3 and GPR109A to modulate metabolism and inflammation. Use requires attention to dose, adequate fluid, and potential interactions (e.g., levothyroxine, warfarin, iron). For clinical-grade references (PMIDs/DOIs) and an annotated bibliography of RCTs and meta-analyses (2020–2026), please request a targeted literature retrieval; PMIDs cannot be generated offline.

Chiasamen-Ballaststoff

Salvia hispanica

Chia seed fiber is the mucilage-rich soluble and insoluble dietary fiber fraction derived from Salvia hispanica L. seeds. Whole chia seeds contain approximately <strong>~34 g total dietary fiber per 100 g</strong>, with soluble mucilage (gel-forming polysaccharides) typically contributing <strong>5–12 g/100 g</strong> depending on processing. Functionally, chia fiber acts through immediate physicochemical effects (rapid gel formation that increases chyme viscosity and gastric distension) and longer-term microbiome fermentation to short-chain fatty acids (SCFAs). Clinically, regular chia intake (commonly <strong>15–30 g/day</strong> in trials) has demonstrated benefits for bowel regularity, attenuating postprandial glycemic peaks, increasing satiety, modest LDL-cholesterol reduction, and prebiotic-like modulation of gut bacteria. Chia is widely available in the US as whole seeds, ground flour, pre-hydrated gel, and isolated fiber concentrates; each form alters bioavailability and functional effects. This article is a premium, evidence-focused encyclopedia entry summarizing chemistry, pharmacokinetics, molecular mechanisms, clinical benefits, dosing, safety, drug interactions, product selection, and practical tips for US consumers and clinicians. Note: to compile exact PubMed IDs/DOIs for the latest 2020–2026 studies, request a targeted literature retrieval and I will return a verified study list with PMIDs/DOIs.

Resistente Stärke

Amylum resistens

Resistant starch (RS) is a category of dietary fiber — starch that resists small‑intestinal digestion and arrives intact to the colon where it is fermented to short‑chain fatty acids, especially butyrate. Typical supplemental doses used in human trials are <strong>15–30 g/day</strong>, and RS consumption has been associated with improved postprandial glucose control, increased colonic butyrate production, favorable microbiota shifts (including enrichment of keystone degraders such as Ruminococcus bromii), and modest improvements in bowel habits. RS exists in multiple types (RS1–RS5), is present in foods (green bananas, legumes, cooked‑then‑cooled rice/potatoes) and as concentrated ingredients (high‑amylose maize starch, retrograded starch). Tolerance is generally good but dose‑dependent gastrointestinal gas and bloating occur; start low and titrate. This comprehensive, evidence‑focused guide explains chemistry, mechanisms, clinical benefits, dosing, safety, interactions and how to select quality products for the US market (FDA/NIH context).

Bambusfaser

Bambusa vulgaris

Bamboo fiber is a plant-derived dietary fiber (primarily cellulose, hemicellulose and lignin) extracted from bamboo shoots or culms and used as a functional food ingredient and fiber supplement. This premium, evidence-focused encyclopedia entry summarizes composition, mechanisms, pharmacokinetics, clinical benefits, dosing, safety, drug interactions, product selection and US regulatory context. The article explains why direct, high-quality randomized controlled trials on isolated bamboo fiber are limited and places bamboo fiber in the context of the large, well-documented dietary fiber literature (short-chain fatty acid biology, fecal bulking, glycemic and lipid effects). Practical dosing, contraindications and shopping criteria for US consumers and manufacturers are provided, together with clear, conservative recommendations for use and combination with other fibers or probiotics.

Galactooligosaccharide

Galactooligosaccharides

Galactooligosaccharides (GOS) are a standardized group of non-digestible oligosaccharides (degree of polymerization typically 2–8) produced by enzymatic trans‑galactosylation of lactose. As a dietary prebiotic fiber, daily intakes of <strong>2.5–10 g</strong> are used clinically to increase fecal Bifidobacterium abundance, improve stool consistency, and modestly enhance colonic mineral absorption. This evidence-based guide summarizes chemistry, pharmacokinetics, molecular mechanisms, clinical benefits, dosing, safety, drug interactions, quality criteria for US consumers (FDA/NIH context), and practical recommendations. Note: I can append validated 2020–2026 study citations (PMID/DOI) on request — that section is intentionally left for a verified literature extraction to avoid inaccurate citations.

Cellulosepulver

Cellulose

Xanthan-Ballaststoff

Xanthomonas campestris

Xanthan gum fiber is a microbially produced, high‑molecular‑weight soluble polysaccharide (a viscous hydrocolloid) widely used as a food additive (E415), clinical thickener and dietary fiber. Manufactured by aerobic fermentation of sugars by Xanthomonas campestris and recovered by alcohol precipitation, xanthan is effective at very low doses (0.1–2% w/w in foods) and exerts physiological effects in the gastrointestinal tract through increased luminal viscosity and partial colonic fermentation to short‑chain fatty acids (SCFAs). Clinically it is employed to modify postprandial glycemia, improve stool form, increase satiety, and—most robustly—create safe, shear‑thinning viscosities for dysphagia management. Xanthan is not systemically absorbed (systemic bioavailability ~0%) and is considered GRAS in the US; typical supplement/therapeutic dosing ranges from about 2–15 g/day depending on goal, with higher doses increasing GI adverse events. Regulatory, formulation and drug‑interaction considerations (notably with levothyroxine, bisphosphonates and certain antibiotics) require dosing separation. This article is a comprehensive, evidence‑oriented, clinician‑grade review of xanthan gum fiber: chemistry, pharmacokinetics, mechanisms, clinical benefits, dosing, safety, drug interactions, product selection and practical tips for US consumers and health professionals.

Zichorienwurzelfaser

Cichorium intybus

Chicory root fiber (commonly labeled as inulin or inulin-type fructans) is a water-soluble, non-digestible plant carbohydrate extracted from Cichorium intybus roots that functions as a prebiotic dietary fiber. Commercial chicory inulin is a polydisperse β-(2→1)-linked fructan (degree of polymerization, DP, variable from DP 2–60+) used in foods and supplements to increase bifidobacteria, soften stools, enhance fractional calcium absorption, replace fat/sugar in formulations, and modestly influence metabolic markers. Typical effective prebiotic dosing is <strong>3–10 g/day</strong>, titrated upward to 10–15 g/day for constipated adults while monitoring GI tolerability. Chicory inulin reaches the colon intact and is fermented by saccharolytic microbes to short-chain fatty acids (SCFAs: acetate, propionate, butyrate) producing local and systemic signaling via FFAR2/3 and HDAC inhibition. It is GRAS for food uses in the US and widely used in functional foods and supplements; common adverse effects are dose-dependent bloating and flatulence. This premium guide summarizes chemistry, pharmacokinetics, mechanisms, clinical benefits, dosing, drug interactions, safety, and US-specific product selection guidance.