Gut Feelings

A rising interest in the microbiome means an old-school health hack is making a major comeback. Here, how to supplement with fiber in 2024.

- Amy Wilkinson

When you hear the words fiber powder, what springs to mind? Is it an orange carton perched on your grandmother's kitchen counter? Or a TV commercial featuring a hand stirring a chalky substance into a glass of water? Maybe it's simply a hushed voice whispering "constipation." It's safe to say no one has ever accused fiber powder of having a sexy reputation.

Indeed, while stars like Jennifer Aniston and Venus Williams hawk their favorite protein powders, few celebrities line up to endorse supplements that help them poop. But maybe they should-and maybe they will soon. Thanks to the rise of plant-based diets and trendy fiber supps (like psyllium husk, which has been linked to weight loss) and the destigmatizing of gut issues, with help from social media (hello, #Hot Girls HaveIBS), there's new interest in the fiber powder industry.

This resurgence comes just in time, as two-thirds of American adults now experience recurring digestive issues, according to a recent poll. And women seem to be especially prone to certain conditions: The rate of irritable bowel syndrome (IBS) is nearly twice as high in female patients as in male patients, another study found.

Moreover, the proportion of newly diagnosed individuals younger than 55 rose from 11 percent in 1995 to 20 percent in 2019. "Anecdotally, I can say my younger patients are most concerned with the uptick in early-onset colon cancers, and with the obesity epidemic, which is affecting all age groups," says Cynthia Quainoo, MD, a Brooklyn-based gastroenterologist-hepatologist.

Let's dive into the digestive journey, Magic School Bus-style. You'll quickly see how fiber plays an integral role in digestion by nourishing our gut bacteria-and learn how to pack plenty of the good stuff to keep things a-movin'.

Why Fiber Matters