Fibre supplements in NZ: how to choose one

Walk down the health aisle of any NZ supermarket or pharmacy and you'll find a dozen fibre supplements: powders, capsules, gummies and drinks. They aren't all the same. This guide covers the main types, what to check on the label, and how to work out what you're really paying per serve.

Do you need a fibre supplement?

Start with food. The New Zealand and Australian guidelines set an adequate intake of 25 g of fibre a day for women and 30 g for men, and wholegrains, legumes, fruit, vegetables, nuts and seeds are the best way to get there. If you're not eating those regularly, it's easy to fall short, and that's where a supplement can top things up.

As part of a healthy diet, dietary fibre contributes to regular bowel movements. A supplement doesn't replace a varied diet, but it can make your daily target easier to reach.

The main types of fibre supplement

• Psyllium husk. The husk of Plantago ovata seeds. Mostly soluble fibre that forms a gel in water. The most common fibre supplement in NZ, sold plain or as the base of blends. Our psyllium husk guide covers how to take it.
• Inulin and chicory root fibre. A soluble fibre that dissolves without thickening, so it's easy to stir into drinks. Some people find it gives them more wind.
• Wheat dextrin and other dissolvable fibres. Clear, tasteless powders. Check the label if you avoid wheat.
• Partially hydrolysed guar gum. Made from guar beans, dissolves easily, low in taste.
• Whole-food fibre blends. Psyllium or another fibre as the base, with herbs, seeds, roots or seaweeds added. Qenda's blends are in this group.

Six things to check on the label

1. Fibre per serve. In NZ, a food can only call itself an "excellent source" of fibre if it has at least 7 g per serve. A "good source" needs 4 g and a "source" needs 2 g. This number tells you more than the front of the pack.
2. The full ingredient list. Look for added sugar, artificial sweeteners, flavours, colours and bulking agents if you'd rather avoid them.
3. Organic certification. If organic matters to you, look for a certifier's mark, not just words like "natural" or "pure".
4. Serve size and serves per pack. A cheap pack with a small serve can cost more per day than it looks.
5. Allergens. Check the allergen statement, especially for nuts, wheat and gluten.
6. Taste and format. Capsules are convenient but usually hold under a gram each. Powders are better value and easier to adjust. The one you'll actually take every day is the right one.

Work out the cost per serve

Divide the price by the number of serves in the tub. For example:

	Price	Serves	Cost per serve	Fibre per serve
Qenda Everyday Fibre (450 g)	$121.99	30	about $4.07	10.6 g
Qenda Ultimate Fibre (500 g)	$134.99	25	about $5.40	14.7 g

Plain psyllium will usually cost less per serve. A blend costs more because of what else goes in it, so compare like with like: fibre per serve, ingredients and certification.

Where Qenda fits

Qenda makes certified organic, vegan fibre blends with psyllium husk as the main ingredient, made in their own HACCP-certified facility in Western Australia. Both blends are an excellent source of dietary fibre and a good source of iron, and come in Original, Wildberry and Chocolate.

• Everyday Fibre is the gentler blend, made for daily, ongoing use. 15 g serve, 30 serves a tub.
• Ultimate Fibre is the original, fuller blend, taken in rounds of 3–4 months. 20 g serve, 25 serves a tub.

Not sure which? Read Ultimate Fibre vs Everyday Fibre, or shop the Qenda range.

Fibre supplement FAQ

When is the best time to take a fibre supplement?

Whatever time you'll remember. Many people take it before breakfast. Keep it at least 3 hours away from medicines, and talk to your pharmacist if you take something regularly.

Do I need to drink more water?

Yes. Mix each serve with plenty of liquid and keep drinking through the day. More fibre needs more fluid.

Can I take a fibre supplement every day?

Many people do. Follow the directions on your product, start with a smaller amount and build up over a week or two.

Sources: Nutrient Reference Values for Australia and New Zealand (dietary fibre); Australia New Zealand Food Standards Code, Schedule 4 (nutrition content claims); Qenda product labels. This article is general information, not medical advice.