Fiber vs Kefir for digestion
Short answer: For digestion, more users report improvement with Kefir — 100% of 12 reports, versus 81% of 26 for Fiber.
Fiber has 1,399 meta-analyses and 3,260 randomized trials on PubMed; the other has not been graded.
Based on 56 reports about Fiber and 47 about Kefir. Not medical advice.
| Fiber Supplement | Kefir Other | |
|---|---|---|
| User score | 41 | 48 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 69% | 94% |
| Reports | 56 | 47 |
| Research | AResearch: Strong | Research pending |
| Meta-analyses / RCTs | 1,399 / 3,260 | — |
| Mainly used for | ||
| Weight loss % reporting improvement | 100% (3) | — |
| Appetite % reporting improvement | 100% (4) | — |
| Focus % reporting improvement | — | 100% (2) |
| Sleep % reporting improvement | 100% (2) | — |
| Anxiety % reporting improvement | — | 100% (2) |
| Mood % reporting improvement | — | 100% (8) |
| Digestion % reporting improvement | 81% (26) | 100% (12) |
| Common side effects | can exacerbate | stomach issues, nausea, irritation |
| Typical dose reported | 6 days/week | daily |
Fiber supplementation is effective at improving constipation. Particularly, psyllium, doses >10 g/d and treatment durations of at least 4 weeks appear optimal, though caution is needed when interpreting the results due to considerable heterogeneity. These findings provide promising evidence on the optimal type and regime of fiber supplementation, which could be used to standardize recommendations to patients. The protocol for this review is registered at PROSPERO as CRD42020191404.
Am J Clin Nutr, 2022 ↗“I truly feel much less stressed in traffic/at work, etc. I cannot believe how little fiber my family has, and therefore I grew up having.”
“I make my own kefir. Been feeling great since I started doing it 3 weeks ago.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate