Fiber is an essential carbohydrate that helps the body regulate sugars, appetite and digestion. Fiber is important, but it is estimated that only 5% of people consume the recommended amount of fiber daily.
Fiber supplements meet your nutritional needs while regulating digestion, preventing constipation, and managing glucose and cholesterol levels. There are two types of fiber in supplements: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Insoluble fiber is the type that helps move food through the digestive system.
If you’ve been looking for a fiber supplement, you’ve come to the right place. Here are our picks for the six best fiber supplements that will keep your gut happy.
Benefiber Original is wheat dextrin, a byproduct of wheat milling. It takes our place as the best budget fiber supplement thanks to its low cost and versatility. Note that the low price means this fiber supplement has less fiber per serving than other brands. Depending on your target dose per serving, this is something to keep in mind.
Benefiber only has soluble fiber, making it a great choice for people who want to use a fiber supplement to help control blood sugar. Soluble fiber dissolves in water and is good for diarrhea and constipation, while insoluble fiber helps with constipation. This fiber supplement is tasteless and dissolves easily in hot and cold liquids. Or you can add it to food while cooking – it won’t thicken or add flavor.
Benefiber is also available in convenient on-the-go packets that provide a single serving of fiber supplement. Not all brands offer this; it’s a big plus for people who want to take their fiber supplement with lunch.
Cost: $11.82 per 8.7-ounce container (62 servings)
Fiber per serving: 3 grams of soluble fiber per 2 teaspoons.
The best features of Benefiber Original:
- Benefiber is very affordable and available in on-the-go packs.
- It is flavorless and sugar free. You can add it to any drink or meal without affecting the taste.
Things to consider:
- Compared to other options, Benefiber has a lower dose of fiber.
- Benefiber has no third party certifications. This means that the product does not have additional tests of purity and quality.
Vitafusion Fiber Well Fit Gummies is one of the best gummy fiber supplements you can get for kids or people who have trouble swallowing pills. These gummies are sugar-free and have natural berry, peach and strawberry flavors. User reviews rave about the taste and ease of chewing these gummies. They also praise the effectiveness of this product.
With every serving, you also get essential B vitamins, folic acid and biotin. Many fiber supplements do not include other vitamins or minerals.
Cost: $9.83 for 90 gummies
Fiber per serving: 5 grams of soluble fiber for two jelly beans
The best features of Vitafusion Fiber Well Fit Gummies:
- If you have trouble swallowing pills or capsules, this gummy fiber supplement is a good choice. Reviews say they are easy to chew.
- These gummies do not contain gluten or sugar.
Things to consider:
- Vitafusion fiber gummies contain gelatin, which is not suitable for vegetarians or vegans.
If you’re looking for a dietary fiber supplement, consider Spectrum Essentials Organic Ground Chia Seeds. These ground chia seeds are a whole food form of fiber. They are a little less versatile than other fiber supplements as they have a nutty taste and do not dissolve in drinks. So you’ll always know chia seeds are there, but if you like the taste, they can give a fiber boost to your water, smoothies, or food.
Chia seeds are full of fiber and offer a great way to aid digestion. As a bonus, chia seeds also have omega-3 fatty acids, which have been linked to a decreased risk of heart attacks or strokes.
Cost: $11 per 10 ounce package
Fiber per serving: 4 grams of dietary fiber per 2 tablespoons
The best features of Spectrum Essentials Organic Ground Chia Seeds:
- Chia seeds are rich in fiber and are also a source of omega-3 fatty acids.
- Chia seeds have a nutty taste that you can add to smoothies, breads and foods.
- Certified USDA organic and gluten free.
Things to consider:
- Chia seeds do not dissolve in water. If you’re looking for a fiber supplement that you can’t taste or see, chia seeds aren’t the best choice for you.
Metamucil Sugar Free Fiber Powder is a four-in-one fiber supplement from natural psyllium husk powder that is designed to aid digestive health, control appetite, and lower cholesterol and sugar levels. A review of research supports claims that psyllium husk has cardiovascular, cholesterol, and blood sugar benefits.
You can choose from unflavored powder, berry or orange. Be aware that reviews suggest that the strong orange flavor can be polarizing – whether you like it or not. However, other users say Metamucil is smooth and easier to drink than other brands, making it easy to add to water, juice, or smoothies.
Cost: $29 for a 2.3 pound container
Portion size: 6 grams of soluble fiber per 2 teaspoons
The best features of Metamucil Sugar Free Powder:
- This fiber supplement is plant-based and gluten-free.
- You can choose between unflavored, orange and berry.
Things to consider:
- Do not use Metamucil fiber supplements if you have an allergy or sensitivity to psyllium.
- Some people don’t like the orange flavor. An unflavored version is available, but it’s harder to find in the store.
Garden of Life
Garden of Life Organic Fiber Supplement contains no added sugars. It is made with five natural ingredients, including acacia fiber, organic orange peel, organic baobab fruit, apple skin and cranberry seeds. Each serving offers 5 grams of prebiotic fiber.
This fiber supplement includes both soluble and insoluble fiber, making it one of the best fiber supplements for constipation. Garden of Life is a certified B corporation. This means that all its products produced meet social and environmental standards.
You can choose between unflavored or citrus powder. If you want to mix the powder with drinks or food, we recommend the unflavored version.
Cost: $19.97 for a 10-serving container
Fiber per serving: 5 grams of insoluble fiber and 4 grams of soluble fiber per tablespoon.
The best features of Garden of Life Organic Fiber Supplement:
- This fiber supplement is sugar-free and has an unflavored or citrus flavor.
- Both insoluble and soluble fiber are included in Garden of Life Organic Fiber Supplements.
Things to consider:
- Although Garden of Life is a certified B corporation, the fiber supplement does not come with any additional third-party certification.
If you’re looking for an inexpensive fiber supplement that includes both soluble and insoluble fiber, consider psyllium husk powder supplements NOW. It is a good addition to your diet if you struggle with constipation. You can bake it into foods or add it to your daily smoothie.
This fiber supplement has the highest fiber concentration on the list, with seven grams of dietary fiber, one gram of insoluble fiber, and six grams of soluble fiber. You also get eight percent of the recommended daily value of iron for the day.
Cost: $11 for a 12 ounce container
Fiber per serving: 7 grams of dietary fiber, 6 grams of soluble fiber and 1 gram of insoluble fiber
NOW supplements the best features of psyllium husk powder:
- Certified vegan, GMO-free and gluten-free product. It is also free of dairy and nuts.
- This fiber supplement is inexpensive and comes in several sizes.
Things to consider:
- Such a high concentration of fiber may not be right for everyone, especially if you’re just starting out with fiber supplements.
How we chose the best fiber supplements
When choosing the best fiber supplements for this list, we considered price, type of fiber supplement, and ingredients. Also, since the supplement industry is not well regulated by the FDA, we have relied on additional certifications that ensure the quality and purity of the products. We did not try these fiber supplements at home.
Things to consider when buying fiber supplements
There are many fiber supplements on the market, all varying in price, type and form. When starting your search, keep these key factors in mind:
- Fiber type: There are two types of fiber: soluble and insoluble. Soluble fiber benefits cholesterol and blood sugar. In comparison, insoluble fiber is what will help with constipation and regular digestion.
- Dose: According to the Mayo Clinic, women should get 21 to 25 grams of fiber per day, while men should eat 30 to 38 grams. If you’re not getting enough fiber, you may want to consider a supplement. You should start with a lower fiber content and slowly increase it over time. In this way, you avoid side effects such as bloating or excess gas.
- What’s in the supplement?: Some fiber supplements may contain additional sweeteners or gluten. While others may include other vitamins and minerals. Always consider your dietary preferences and limitations.
- form: Fiber supplements come in various forms, the most common being powder or gummy. Whole food sources of fiber are also available, such as chia seeds. Note that chia seeds do not dissolve as a powder and they also taste good.
Frequently asked questions about fiber
Fiber is an essential carbohydrate that our body uses to manage sugars, appetite and body digestion. Our bodies cannot break down fiber, so it passes through our digestive system undigested. This adds weight and softens the stool, making it easier to pass.
- Berries, pears, apples
- Brussels sprouts and broccoli
- chia seeds
- Carrots and beets
Although fiber is present in so many foods, many people do not get enough of it from their diet. This is where fiber supplements come in.
How often should you take fiber supplements?
Fiber supplements are generally considered safe for daily use. But you should only take them if you don’t get enough fiber from your food.
However, there are side effects of fiber supplements that should not be ignored. Your fiber supplement can cause constipation if you take too much too quickly or if you don’t drink enough water. When starting fiber supplements, it’s best to start slowly and at a lower dose, then work your way up.
The information contained in this article is for educational and informational purposes only and is not intended as medical or health advice. Always consult a doctor or other qualified health care provider with any questions you have about a medical condition or health goals.