Fiber Supplement

[Trish G]

I was taking Benefiber for my IBS-C before my celiac diagnosis. It does say Gluten Free but lists Wheat Dextrin on the label. I really dont like psyllium fiber, so is there anything else I can take or is the Benefiber really ok for someone with Celiac disease? 

Thanks!!!

[trents]

Welcome to the forum, @Trish G!

"Gluten free" does not necessarily equate to "no gluten". According to FDA standards it actually means that a food product contains no more than 20ppm of gluten. This is safe for most celiacs but would not be for those who are on the more sensitive end of the spectrum. So, it would depend on the individual celiac and their level of sensitivity to minor amounts of gluten. That's the long and nuanced answer. The short answer is that it is a product derived from wheat and so you can be certain it will contain some residual amounts of gluten. No gluten removal process is 100% effective. So, to be absolutely certain, stay away from it.

Have you tried chia seeds? Very high in fiber and quickly turns into a gel when added to water. Make sure you get seeds that are gluten free if you decide to try it.

[Wheatwacked]

Welcome @Trish G to the forum.

Hard or lumpy stools and infrequent bowel movements. 

My brother likes Phillips Stool Softener, Ducolate Sodium.  

Just a question. Was the benefiber helping?

Benefiber is only 3 grams per dose so lots of other foods can supply that.  Nutrition label DV for fiber is 28 g.

5 prunes, dehydrated plums, has 3 grams of fiber and additionally 290 grams of potassium. Potassium is good for IBS-C because it prommotes muscle contractions in the intestines.  Low potassium contributes to constipation and bloating.  Most of us don't eat the RDA for potassium (2600 women, 3400 men) and the DV (Daily Value used on nutrition labels) is 4700 mg a day for men, women and children.

When I complained of constipation due to my BP meds my doctor recommened prune juice without hesitation,  When I bother to eat Prunes or plums it works.   I think the fruit is better for you than the juice for addition nutrients.

Quote

"one cup of canned prune juice has 707 mg of potassium, while half a cup of dried prunes has 635 mg... whole prunes provide more fiber and fewer calories per serving." - google 

 

Edited November 23, 2025 by Wheatwacked

[Trish G]

Thanks, I do include chia seeds and ground flax seed in my diet to help as well but on days that I'm not close to my target of 30 grams of fiber, I would add the Benefiber. My IBS-C was much better with both natural foods and the supplement so I will continue to search for another natural supplement that is not based on wheat to have when needed. Thanks 

[Wheatwacked]

edited after your post:

"one cup of canned prune juice has 707 mg of potassium, while half a cup of dried prunes has 635 mg... whole prunes provide more fiber and fewer calories per serving." - google 

When I complained of constipation due to my BP meds my doctor recommened prune juice without hesitation,  When I bother to eat Prunes or plums it works.   I think the fruit is better for you than the juice for addition nutrients.

[Wheatwacked]

If you don't like prunes, Figs are rich in fiber, with 3-5 dried figs providing about 5 grams.

[Trish G]

Thanks, I'm not a big fan of prunes but did add them back after stopping the Benefiber. Hoping for the best while I wait to hear back from Nutritionist for a different fiber supplement. 

Thanks again

[knitty kitty]

@Trish G, 

I like dates, they have lots if fiber as well.  But what I found helped most was taking Thiamine (in the form Benfotiamine which helps promote intestinal healing), Pyridoxine B 6, Riboflavin B 2, and magnesium, and Omega Three fats.

The absorption of nutrients is affected by Celiac disease which damages the intestinal lining of the small intestines where our nutrients are absorbed.  If you have constipation, where your body is rather pushing your food away and not interacting with it, the nutrients in the food are not being released and absorbed.  You can develop deficiencies in all the vitamins and minerals necessary for the body to function properly.  

The B vitamins cannot be stored for long, so they must be replenished daily.  Thiamine B 1 stores can run out in as little as three days.  Constipation (or diarrhea or alternating) is one of the first symptoms of thiamine deficiency.  Thiamine needs magnesium, Pyridoxine B 6, and Riboflavin B 2 to make the intestinal tract function.  Thiamine and Niacin make digestive enzymes.  Thiamine provides the energy for nerve impulses to carry messages to the brain and back about digestion.  Thiamine provides the energy for the muscle contractions which move your food through the digestive tract. High calorie meals containing lots of starches and sugars can deplete thiamine stores quickly because more thiamine is required to turn them into energy.  

Are you taking any vitamin and mineral supplements?  Correction of malnutrition is very important in Celiac disease.  Thiamine, the other B vitamins and magnesium will help with constipation better than adding more fiber.  What did your nutritionist recommend you take, besides just the fiber?

The association between dietary vitamin B1 intake and constipation: a population-based study

https://pmc.ncbi.nlm.nih.gov/articles/PMC11100033/

Thiamine, gastrointestinal beriberi and acetylcholine signaling

https://pmc.ncbi.nlm.nih.gov/articles/PMC12014454/

Association between dietary vitamin B6 intake and constipation: a population-based study

https://pmc.ncbi.nlm.nih.gov/articles/PMC11584952/

Edited November 23, 2025 by knitty kitty
Added links

[Trish G]

Wow, that's alot of info, Thanks!!!! I had my intake with Nutrionist where we went over basics and then will have follow up where we will talk about all the questions I've come up with (including the fiber question and so many more). I'll talk to her about the info you provided as well. 

Thanks again (newbie here 😀)

[trents]

Another great fiber option is dried apricots. Four of them give you 3g of fiber and I find they don't produce all the gas that some other high fiber options do. They taste good too. Costco sells a large bag of them that are labeled gluten-free so you don't have to worry about cross contamination issues like you might in bulk grocery settings.

[Trish G]

Thanks, that's a great addition that I hadn't thought of. 

[Scott Adams]

This is an older article, but still helpful: