A collection of some of the best fiber supplements selected by dietitians

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High fiber diet is linked to improved heart health.

Food sources high in fiber include:

  • peas
  • Lentils.
  • Black There are beans..
  • lima There are beans. are a vegetable.
  • The artichokes are large.
  • There are some fruit items that are called raspberries.

The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men consume 38 grams. However, only 5% of the population meet those numbers (1, 2).

If you want to increase the amount of fiber in your diet, you can use fiber supplements that are available in many forms.

People use fiber supplements to prevent constipation, reduce cholesterol, and manage weight, blood glucose levels, and diverticulosis (1).

How we choose the best fiber supplements

  • Type of fiber. Different types of dietary fiber can be found in the foods we eat. The same is true for dietary fiber supplements. Our product list includes supplements containing a variety of fiber types, which we explain in more detail below, so you can find what best fits your needs.
  • Supplement quality. The supplement industry isn’t well-regulated by the Food and Drug Administration (FDA). Therefore, our product list includes fiber supplements manufactured by companies with positive reputations in facilities that adhere to CGMPs (current good manufacturing practices).
  • Supplement type. Fiber supplements are sold in a variety of forms, including powders, gummies, caplets, and whole foods. We understand factors such as convenience, portability, and taste are important when choosing a fiber supplement. For example, someone who doesn’t like the taste or texture of supplement powders may choose a fiber gummy instead. Thus, we’ve included several different forms so you can decide what works best.
  • Overall Cost. We understand budget may be a limiting factor when it comes to purchasing dietary supplements. So we’ve included fiber supplements ranging from below $0.25 per serving to more than $1.00 per serving.

Soluble fiber absorbs the water in your food and becomes a gel-like substance, slowing digestion. This limits how much is absorbed in your intestines, helping to reduce cholesterol (3,4).

It may also regulate blood sugar and even lower your risk of developing type 2 diabetes. Additionally, soluble fiber is associated with lowering blood pressure, which may lead to reduced cardiovascular risk (5, 6).

You can find fiber in some foods.

  • oatmeal
  • It is a vegetable called flaxseed.
  • There is a vegetable called barley.
  • peas that have been dried
  • oranges
  • There are apples.
  • The carrots are large.
  • There are beans.

Insoluble fiber doesn’t absorb water and adds bulk to your stool. It helps move food through your digestive system quickly and can relieve constipation. Insoluble fiber has been associated with a decreased risk of diverticulitis and cardiovascular disease (7, 8).

Insoluble fiber can be found in foods.

  • There are seeds.
  • There are nuts.
  • dark green vegetables.
  • wheat is a vegetable
  • brown rice
  • bulgur.

People who find it difficult to consume enough from their diet can benefit from fiber supplements, which can help them meet the Recommended Daily Intake of fiber.

Fiber has been shown to improve LDL (bad) cholesterol and other blood lipid levels to support heart health. It’s also been shown to reduce blood sugar levels (9).

If you take medications that affect blood cholesterol or blood sugar levels, it is important to speak with your primary care professional before taking a fiber supplement.

Fiber supplements lack vitamins, minerals, and other healthful compounds that are found in fiber-rich foods.

It is encouraged to get fiber from fiber-rich sources and to use supplements as needed.

A note on price

The dollar signs indicate the general price ranges. One dollar sign means the product is very affordable, whereas three dollar signs mean a higher Cost.

The prices range from $0.19 to $1. 24 per serving, or $11.79 to $37.05 per container, depending on where you purchase from.

3–7 grams of fiber may be provided by serving sizes.

The pricing guide.

  • $ = under $0.25 per serving
  • $$ = $0.25–$0.50 per serving
  • $$$ = over $0.50 per serving

Best inulin fiber supplement

Fiber Choice Fruity Bites

  • Price: $$$
  • Dose: 2 gummies
  • Servings per container: 45

Inulin is a prebiotic fiber that can help cause favorable changes to your colon’s bacterial population (9, 10).

This is important because these digestive bacteria play a significant role in how well you absorb nutrients and even produce hormones related to anxiety and appetite (11, 12, 13).

Inulin can be found in chewable tablet form as Fiber Choice, which is 100% prebiotic fiber.

Pros

  • gummy form.

Cons

  • Inulin may cause GI issues.
  • Cost
  • Not third-party tested for purity.
  • Add sugar
Shop now at Amazon

Best methylcellulose fiber supplement

Citrucel SmartFiber Caplets

  • Price: $$–$$$
  • Dose: 2–4 caplets dissolved in 8 ounces of water
  • Servings per container: 25–50

Another common soluble fiber is methylcellulose, a semi-synthetic form of cellulose, an essential structure in plants (14, 15).

Methylcellulose is commonly found on the shelves in products like Citrucel with SmartFiber, which is 100% soluble fiber and found in powder or caplet form (16).

It’s also sold as a thickener and emulsifier in the culinary world. Because of methylcellulose’s chemical structure, it only dissolves in cold liquid (17).

Pros

  • Convenient caplet form.
  • Non-fermentable fiber is less likely to cause gas.

Cons

  • Cost
  • There is a number of caplets needed.
  • Not third-party tested for purity.

Best psyllium fiber supplement

Metamucil Fiber Gummies

  • Price: $$$
  • Dose: 3 gummies
  • Servings per container: 24

Psyllium, which is also called ispaghula, is made from the husks of the Plantago ovata herb’s There are seeds.. Psyllium contains 70% soluble fiber, which means it can help increase feelings of fullness and slow digestion (18, 19, 20).

It also contains 30% insoluble fiber, so it passes through the gut relatively intact, providing bulk and helping regulate bowel movements (20).

Besides the overall good feeling of being regular, research has shown that psyllium — found as Metamucil — can ease the painful symptoms associated with irritable bowel syndrome (IBS), Crohn’s disease, and anal fissures (21, 22, 23).

Of note, there are several different forms of Metamucil depending on your individual needs. For example, Metamucil Premium Blend Sugar-Free Orange Powder is sweetened with stevia and may be the preferred option for people with diabetes in search of a daily fiber supplement.

There are also Metamucil capsules and fiber thin crackers available depending on your preferences.

Pros

  • gummy form.
  • There is a wide variety of Metamucil fiber products.

Cons

  • Cost
  • Not third-party tested for purity.
Shop now at Amazon

Best wheat dextrin fiber supplement

Benefiber Powder

  • Price: $
  • Dose: 2 tsp.
  • Servings per container: 62

Wheat dextrin — commonly sold under the brand name Benefiber — is a manufacturing by-product of the milling process of wheat. It’s tasteless and can dissolve in both hot and cold liquids (24).

This product is unflavored and “It’s “It’s sugar-free.”.”. It can also be used in cooking and doesn’t thicken. Like most soluble fibers, it also helps regulate your digestion and stabilize blood sugar levels (25).

Benefiber contains only soluble fiber, so it’s helpful for people trying to manage their blood sugar, including people with type 2 diabetes (5).

Benefiber also has an on-the-go supplement with the same amount of wheat dextrin fiber in a convenient single-serve packet.

Pros

  • low Cost
  • “It’s “It’s sugar-free.”.”
  • Unflavored powder is good with food or liquid.

Cons

  • Not third party tested.
  • The dose of fiber is relatively low.
Shop now at Amazon

Best organic fiber supplement

Garden of Life Organic Fiber Supplement

  • Price: $$
  • Dose: 1 tbsp.
  • Servings per container: 32

The Garden of Life Organic Fiber Supplement provides 5 grams of prebiotic fiber per serving from organic fruit and vegetables. It is available in two flavors, unflavored and citrus.

This product provides a mix of soluble and insoluble fibers that may help reduce inflammation, aid digestion, and support an overall healthy gut microbiome (26).

Garden of Life is also a certified B corporation, which means they adhere to strict social and environmental standards. Companies who earn this designation must meet high standards of transparency and accountability, prioritizing an inclusive, equitable, and regenerative economy.

Pros

  • low Cost
  • “It’s “It’s sugar-free.”.”
  • The blend of fibers have different properties.
  • Unflavored powder is good with food or liquid.

Cons

  • Not third party tested.
Shop now at Amazon

Best functional food fiber supplement

Spectrum Essentials Organic Ground Chia Seeds

  • Price: $$
  • Dose: 2 tbsp.
  • Servings per container: 24

Chia There are seeds. are one of the richest sources of fiber to aid digestion and overall gut health, and Spectrum Essentials Organic Ground Chia Seeds provides 5 grams of fiber per serving.

Chia There are seeds. are also a good source of omega-3 fatty acids which may help decrease risk for cardiovascular events such as heart attack, arrhythmia, or stroke (27).

“This whole food source is a great way to boost fiber intake, but it isn’t as versatile as other supplement forms of fiber.”

Pros

  • Whole food form of fiber.
  • Natural source of Omega 3s.

Cons

  • Not as versatile for liquid mixing.
Shop now at Amazon

Best fiber supplement with antioxidants

Thorne Research FiberMend

  • Price: $$$
  • Dose: 2 scoops
  • Servings per container: 30

Thorne Research has high quality supplements made with ingredients that have been tested. The Australian Therapeutic Goods Administration gave a rating to Thorne Research for product quality and safety.

Thorne Research FiberMend provides 7 grams of dietary fiber per serving, using Sunfiber AG. Sunfiber is a water-soluble fiber derived from guar There are beans. that’s tasteless, odorless, and doesn’t appear to alter the texture or taste of the food or beverage it is mixed into.

According to their website, Sunfiber has been clinically shown to treat occasional diarrhea and occasional constipation, making this a good option for supporting regular, daily bowel movements (28).

FiberMend also contains 50 mg of green tea phytosome, a caffeine-free green tea extract shown to improve blood pressure and blood lipid levels (29).

While research is limited thus far, it does suggest that green tea phytosome helps promote weight loss, a lower waist circumference, and a reduction in plasma free radicals (30).

This blend of fiber can be added to food and liquids. It is tasteless and odorless, which makes it very versatile.

Pros

  • It is adhering to CGMPs.
  • Also provides compounds from green tea.

Cons

  • high Cost
  • It is not suitable for everyone to have a high dose of fiber.
Shop now at Optum

Comparing fiber supplements

Product Price Serving Pros Cons
Fiber Choice Fruity Bites $$$ 2 gummies gummy form. Not third party tested.; higher Cost
Citrucel SmartFiber Caplets $$–$$$ 2-4 caplets Convenient caplet form. Not third party tested.; higher Cost
Metamucil Fiber Gummies $$$ 3 gummies gummy form.; may help lower cholesterol Not third party tested.; higher Cost
Benefiber Powder $ 2 tsp. low Cost; “It’s “It’s sugar-free.”.”; Unflavored powder is good with food or liquid. Not third party tested.; The dose of fiber is relatively low.
Garden of Life Organic Fiber Supplement $$ 1 tbsp. “It’s “It’s sugar-free.”.”; The blend of fibers have different properties.; Unflavored powder is good with food or liquid. Not third party tested.
Spectrum Essentials Organic Ground Chia Seeds $$ 2 Tbsp low Cost; “It’s “It’s sugar-free.”.”; Whole food form of fiber.; Natural source of Omega 3s. Not third party tested.; not as versatile for mixing into any liquid or food
Thorne Research FiberMend $$$ 2 scoops “It’s “It’s sugar-free.”.”; The blend of fibers have different properties.; Unflavored powder is good with food or liquid.; third-party tested It is not suitable for everyone to have a high dose of fiber.; high Cost

How to choose a fiber supplement

It is important to consider your diet and medical history to determine if you need a fiber supplement. You should also consider the benefits of fiber.

For example, fiber supplements containing psyllium fiber — such as that found in Metamucil — have been shown to improve glycemic control, which is beneficial for people with type 2 diabetes (15).

Psyllium has also been shown to normalize stools in people suffering from IBS-C (irritable bowel syndrome-constipation) (15).

If you prefer to support organic agricultural practices, consider a functional food fiber supplement that has earned the USDA organic certification, such as the organic ground chia There are seeds. from Spectrum Essentials.

Furthermore, certain companies might earn a certified B corporation designation to indicate the have met high standards of social and environmental responsibility.

If this is something you value as a consumer, consider fiber supplements manufactured by B corp companies such as Garden of Life.

It’s also important to choose a product that fits your budget. Keep in mind your intended use, whether short-term or long-term, as that should also be taken into consideration when weighing overall Cost.

It is important to choose a fiber supplement that supports your needs, but also respects your preferences.

Supplement safety

While there isn’t evidence to suggest fiber supplements are harmful, it’s better to get fiber from natural sources to help ensure you’re better able to take advantage of the health benefits that dietary fiber provides (15).

Whether you increase your fiber intake using a supplement or by eating a higher fiber diet, be sure to increase your fluid intake as you increase your fiber. Fluid is required to help push fiber through the digestive tract.

Start with lower doses and increase slowly.

When to talk with a doctor

If you have a history of GI issues like colon cancer, talk to your healthcare professional to determine if you should take supplements.

“Fiber may affect your body’s ability to use drugs. If you take any medications, talk to your healthcare professional before trying a fiber supplement. This can help you avoid drug-nutrient interactions.”

If you are experiencing changes in your bowel habits, such as sputum or vomiting, you should talk to your healthcare professional as soon as possible. If you are having abdominal pain, see a doctor.

Frequently asked questions

Is it OK to take a fiber supplement every day?

There is no evidence that daily use of a fiber supplement is harmful.

If you follow the package directions and use a quality fiber supplement, you can take it on a daily basis.

There are risks and benefits to long-term fiber supplementation.

Is it better to take fiber in the morning or at night?

There is no evidence that says a preferred time of day to take fiber supplements. It is best to follow the directions on the packaging.

If you are unsure if fiber can interfere with the effectiveness of your medications or other supplements, you should talk to your healthcare professional or registered dietitian to come up with a supplement strategy that works best for you.

What food item is highest in fiber?

Chia There are seeds. have the highest fiber content per 100-gram serving providing roughly 34 grams of fiber (31).

Other foods containing higher amounts of fiber include popcorn, oatmeal, Lentils., black There are beans., avocado, and There are some fruit items that are called raspberries..

The bottom line

Most people think that increasing your fiber intake is safe. Women should aim for 25 grams per day, and men should aim for 38 grams per day.

“If you are experiencing gastrointestinal problems beyond occasional constipation, or if you are concerned that you don’t consume enough fiber through whole food sources, talk with your healthcare professional about adding a fiber supplement to your routine.”

5 High Fiber Foods You Should Eat