Fiber supplements have become increasingly popular due to their wide range of health benefits. Getting enough dietary fiber is key for digestive health, heart health, stabilizing blood sugar levels, weight management, and more. This list explores 12 of the top-rated fiber supplements to help you choose one that fits your needs and preferences.
Fiber supplements are typically made from natural soluble fibers like psyllium husk, inulin, pectin, and guar gum. They can come in powder, capsule, or even gummy form. The key benefits of fiber supplements include relieving constipation, supporting regularity, aiding weight loss, reducing cholesterol, controlling blood sugar, and promoting gut health. There are also different types of fiber, soluble and insoluble, which have slightly different mechanisms of action.
- Best Overall Fiber Supplement: Thorne Research FiberMend
- Best Psyllium Fiber Supplement: Organic India Psyllium Herbal Powder
- Best Chewable Fiber Option: Metamucil Fiber Gummies
- Best Organic Fiber Supplement: Garden of Life Dr. Formulated Organic Fiber Powder
- Best Fiber Supplement with Antioxidants: Thorne Research FiberMend
- Best Fiber Supplement for Women: Thorne Research FiberMend
- Best Budget Fiber Supplement: Thorne Research FiberMend (with discount)
1. Thorne Research FiberMend
FiberMend by Thorne Research is a prebiotic fiber supplement designed to support digestive health and balanced gut flora. It contains a blend of soluble fibers that can stimulate the growth of beneficial bacteria in the gastrointestinal tract. The formula is well-tolerated, producing little to no bloating, gas, or cramping when taken as directed.
FiberMend mixes easily into water or other beverages to increase fiber intake. The soluble fibers promote feelings of fullness and satiety, which can help with appetite control and weight management. Additionally, the fibers support healthy blood sugar levels already in the normal range. The product contains no added sweeteners and has an unflavored, odorless profile.
Key ingredients in FiberMend include partially hydrolyzed guar gum (Sunfiber), rice bran, larch arabinogalactan, apple pectin, and green tea phytosome. The hydrolyzed guar gum provides soluble fiber that dissolves readily for improved digestibility and reduced side effects. Rice bran offers antioxidants. Larch arabinogalactan benefits immune function and enhances fiber content. The green tea phytosome supplies antioxidant polyphenols to support prebiotic gut health.
The recommended dosage is 1 scoop per day mixed into at least 8-10 ounces of liquid. Using the Athletic Insight discount, this comes out to $0.65 per scoop when you sign up with 3 or more products. FiberMend can be taken daily to promote optimal digestive function and regularity. It is also suitable for vegan diets.
2. Organic India Psyllium Herbal Powder
Organic India’s Psyllium Husk Capsules provide a gentle yet effective soluble fiber supplement to promote regularity and ease digestion. The formula contains 100% organic psyllium husk, which comes from the seeds of the Plantago ovata plant. This bulk-forming fiber is able to absorb water and expand in the intestines to gently cleanse the colon, support elimination, and maintain regular bowel movements without discomfort.
With 7 grams of dietary fiber per serving, this supplement can help individuals meet their daily fiber needs in support of healthy weight management. Getting adequate fiber is also associated with benefits for heart health, as part of a healthy lifestyle. The husks move through the digestive tract undigested, aiding the natural detoxification process.
Organic India’s psyllium husk capsules are USDA certified organic. The husks are cultivated sustainably on organic farmland. The product is also vegan, dairy free, gluten free, and non-GMO, containing no added sugars or artificial sweeteners. It is also certified Kosher and Halal. The gentle formula allows most individuals to supplement with psyllium fiber without common side effects like gas or bloating when taken with sufficient water.
3. Benefiber Prebiotic Fiber Powder
Benefiber Daily Prebiotic Fiber Powder is an unflavored, gluten-free prebiotic fiber supplement designed to support gut health. It contains wheat dextrin, a soluble prebiotic fiber that nourishes beneficial bacteria in the gut. With 125 servings per bottle, it provides a cost-effective option for increasing daily fiber intake.
This tasteless, grit-free powder dissolves completely into non-carbonated drinks and soft foods. It can be mixed into water, juice, yogurt, oatmeal, soups, and more, without altering texture or flavor. The wheat dextrin passes through the body undigested to feed healthy gut flora in the colon.
The recommended daily dosage is 2 teaspoons (5 grams of fiber) stirred into 4-8 ounces of liquid or food, taken 1-3 times per day. For children ages 6-11, the dosage is 1 teaspoon (2.5 grams of fiber) 3 times daily. Benefiber contains no added sugars, artificial flavors or sweeteners. It provides a simple way to boost prebiotic fiber intake and support digestive health.
4. Metamucil Fiber Gummies
Metamucil Fiber Gummies provide a delicious way to supplement your fiber intake, especially for kids. With a 4.5 star average rating and 120 gummies per bottle, these fiber gummies are formulated by the makers of Metamucil, the #1 selling fiber brand. They provide 5 grams of fiber per serving from a proprietary plant-based fiber blend.
This fiber blend includes prebiotic fibers that work to maintain digestive balance by feeding beneficial gut bacteria. The gummies can be taken daily to support healthy digestion and make it easier to meet daily fiber goals. With a tasty gummy format, Metamucil Fiber Gummies offer a convenient and kid-friendly fiber supplement option.
The suggested use is 2 gummies per day taken with water. At a cost of $25-30 per bottle, Metamucil Fiber Gummies provide an affordable and delicious prebiotic fiber supplement to support your overall digestive health and fiber intake.
5. Garden of Life Dr. Formulated Organic Fiber Powder
Garden of Life Dr. Formulated Organic Fiber is a powdered fiber supplement made with 15 raw, certified organic superfoods like flax, quinoa, and chia. It provides 9 grams of fiber per serving to support regularity and elimination of toxins. The formula is suitable for adults and kids ages 4 and up.
This supplement sets itself apart with its blend of organic sprouted seeds, grains, and legumes. It contains no added sugars or filler ingredients. The fiber powder nourishes healthy gut flora and aids occasional constipation relief without harsh ingredients like psyllium. It is paleo, keto, gluten free, non-GMO, and vegan.
With 30 servings per container, Dr. Formulated Organic Fiber offers a plant-based fiber supplement to support heart health, blood sugar levels, cholesterol levels, and toxin elimination through regular bowel movements. It mixes easily into smoothies, juices, cereal, pancakes and more with a neutral, mild taste.
6. FiberCon
FiberCon provides a convenient capsule supplement for simple constipation relief. With a high average rating of 4.6 stars and 140 caplets per bottle, FiberCon offers an alternative to messy fiber powder drinks. The capsules contain insoluble fiber that acts similarly to natural fiber to control bowel function.
Unlike some fiber supplements, FiberCon does not ferment so it will not cause gas, bloating, or intestinal discomfort. The formula relies on fiber rather than chemical stimulants to produce bowel movements, typically within 12-72 hours. There are also no unpleasant aftertastes.
FiberCon coated caplets are easy to swallow for adults and children ages 12 and up. The fiber supplement is safe, effective, and can be taken as needed to relieve occasional constipation without cramping or other harsh side effects. FiberCon offers a simple way to maintain regularity.
7. Metamucil 3-in-1 Psyllium Fiber Capsules
Metamucil 3-in-1 Psyllium Fiber Capsules provide an easy way to increase daily fiber intake. With 300 capsules per bottle and a high 4.6 star rating, these affordable psyllium fiber capsules can support digestive health and regularity wherever your day takes you.
The capsules contain just two ingredients – psyllium husk powder and gelatin. The plant-based psyllium fiber helps maintain healthy blood sugar levels already within normal range. It also promotes heart health by trapping waste to lower cholesterol. With no added sugar, the capsules are simple to take on-the-go.
Metamucil daily fiber capsules trap and remove waste buildup to help you feel lighter. The suggested use is 5 capsules one to three times daily with plenty of fluid. They provide an easy and effective psyllium fiber supplement to make meeting daily fiber goals more convenient.
8. Fiber Choice Prebiotic Fiber Gummies
Fiber Choice Prebiotic Fiber Gummies provide a tasty way to supplement your fiber intake. With 90 gummies per bottle and a high 4.5 star rating, these mixed berry flavored gummies contain prebiotic fiber to support regularity and digestive health.
The gummies are made with inulin, a plant-based prebiotic fiber found in fruits and vegetables. This soluble fiber works to balance the digestive tract by promoting the growth of beneficial gut bacteria. It can also support immune function.
Each 2 gummy serving provides 3 grams of supplemental fiber. Fiber Choice gummies contain no artificial flavors, sweeteners, or colors. They offer a convenient, kid-friendly prebiotic fiber supplement to maintain regularity and support overall wellness.
9. Yerba Prima Psyllium Husk Powder
Yerba Prima Psyllium Husk Powder is a premium fiber supplement containing 100% pure, unflavored psyllium powder. With 136 servings per container and a 4.4 star rating, this finely ground psyllium provides bulk to promote colon health and regularity.
The powder has no added sugar and mixes easily into liquids, smoothies, or baked goods. Psyllium absorbs water quickly so it should be consumed immediately after mixing for best results. It has an earthy taste that can be masked by mixing with juice.
Yerba Prima’s psyllium powder is non-GMO, gluten free, paleo/keto friendly, and vegan. The brand has been trusted for high quality fiber supplements since 1980. Adding a serving to your diet provides an easy way to support healthy digestion and regularity.
10. Regular Girl Fiber Supplement
Regular Girl Prebiotic Fiber + Probiotic is a powdered supplement formulated specifically for women’s digestive health needs. It contains 5 grams of prebiotic fiber from Sunfiber and 8 billion CFU probiotics per serving. With 30 servings per container and a 4.5 star rating, it provides complete digestive support.
This low FODMAP certified formula moves through the digestive tract at an ideal pace to relieve occasional constipation and diarrhea without excess gas or bloating. The prebiotic fiber nourishes beneficial bacteria while the probiotics further promote gut health and regularity.
Regular Girl also supports healthy weight management by increasing feelings of fullness and controlling post-meal blood sugar spikes. The unflavored powder dissolves completely into liquids or soft foods for easy daily use. It offers a comprehensive prebiotic and probiotic blend for women’s digestive requirements.
11. Bellway Super Fiber + Fruit
Bellway Super Fiber + Fruit is a prebiotic fiber powder supplement made with organic psyllium husk. It provides soluble fiber to nourish the gut microbiome and support heart health, immune function, energy levels, and regularity.
This sugar-free powder can be stirred into water or juice for a fiber supplement drink. The psyllium fiber works to relieve constipation, bloating, and diarrhea by producing bulky stools and promoting regular bowel movements. Results can be felt in as little as 2 days.
Bellway Super Fiber + Fruit aims to make fiber supplementation tasty and effective. With 1-3 daily scoops, it helps support healthy digestion, gut flora, and lasting feelings of fullness. This gentle, next-generation formula provides an easy way to boost prebiotic fiber intake.
12. Pure Encapsulations PureLean Fiber
PureLean Fiber by Pure Encapsulations provides a blend of soluble and insoluble fibers to support digestive health and regularity. With 48 servings per container and a 4.3 star average rating, it offers 6 grams of fiber per scoop.
The formula contains a mix of glucomannan, guar gum, apple pectin, prune fiber, rice bran, cellulose, and flaxseed. This combination of soluble and insoluble fibers promotes satiety, nutrient absorption, and healthy digestion while aiding regular bowel movements.
Pure Encapsulations uses premium ingredients guided by nutritional experts. Their products are free from common allergens and unnecessary additives. PureLean Fiber offers a hypoallergenic fiber blend supplement to maintain digestive health and regularity.
What are Fiber Supplements?
Fiber supplements are products designed to increase dietary fiber intake. They typically contain concentrated soluble fibers like psyllium husk, inulin, pectin, guar gum, or acacia fiber. Fiber supplements come in forms like powders that can be mixed into liquids or smoothies, capsules, gummies, or chewable tablets.
The key benefit of fiber supplements is helping promote regularity and healthy digestion. Soluble fibers absorb water in the body to form a gel-like substance that keeps bowel movements soft and supports regularity.
How do Fiber Supplements Work in the Body?
Fiber supplements work by absorbing water and adding bulk to stools. Soluble fibers like psyllium form a viscous gel when mixed with fluids. This allows waste to pass more easily through the digestive tract and promotes regular bowel movements.
Additionally, fiber supplements provide substrate for the healthy gut bacteria in the colon. As bacteria ferment the fibers, short-chain fatty acids are produced, which play a key role in digestive health.
How do Fiber Supplements Reduce Acid Reflux?
Fiber supplements can help reduce acid reflux symptoms in a few ways. First, by absorbing liquid, soluble fiber creates more bulk in the stomach. This encourages food to move more quickly into the intestines and reduces backup of acidic stomach contents.
Secondly, fibers act as a buffer against stomach acid and pepsin. The gel-like quality of soluble fiber helps neutralize stomach acidity. Overall, fiber is a useful supplement to help with acid reflux management.
Does Fiber Make You Poop?
Yes, increased fiber intake from supplements generally causes increased bowel movements (poop) and an improvement in regularity. Soluble fibers absorb fluid and add bulk to stools, stimulating the intestines to push waste along and evacuate the bowels. Without adequate fiber or digestion supplements becomes difficult as stools can become hard and difficult to pass.
What are the Health Benefits of Taking Fiber Supplements?
The health benefits of fiber supplements includes improved regularity and relief from constipation, reduced cholesterol levels, better blood sugar control, increased satiety and possible aid for weight loss, improved gut health via prebiotic effects, and reduced risk of hemorrhoids.
- Improved regularity and relief from constipation
- Reduced cholesterol levels
- Better blood sugar control
- Increased satiety and possible aid for weight loss
- Improved gut health via prebiotic effects
- Reduced risk of hemorrhoids
What are the Different Types of Fiber Supplements?
The main types of fiber found in supplements are soluable fiber and insoluble fiber.
- Soluble fiber – Dissolves in water to form gel, includes psyllium husk, acacia fiber, inulin, pectin
- Insoluble fiber – Does not dissolve, adds bulk, includes wheat bran, cellulose
Most fiber supplements focus on soluble fibers for their viscosity and prebiotic benefits. However, some provide a blend of soluble and insoluble fibers to target overall digestion.
When to Take Fiber Supplements?
Most experts recommend taking fiber supplements with a full glass of water before meals or at bedtime. Taking them before meals allows the fibers to aid in controlling blood sugar spikes after eating. At bedtime allows the supplement to work overnight as it travels through the intestines.
Fiber supplements can benefit those struggling with constipation, irregularity, cholesterol issues, high blood sugar, hemorrhoids, acid reflux, and overweight. Speak to a doctor before starting any new supplement.
How can you Obtain Fiber Naturally?
Foods rich in fiber include vegetables, fruits, whole grains, nuts, seeds, and beans. Getting 25-30 grams of dietary fiber daily from foods like oatmeal, berries, avocado, broccoli, and chickpeas can help meet needs for most people without requiring supplements.
However, it can be challenging consistently meeting fiber goals through diet alone. 2-3 capsules or 1 teaspoon of a fiber supplement can provide roughly 4-8 grams of supplemental fiber as needed.
What Lifestyle Changes to Consider When Taking Fiber Supplements?
When adding a fiber supplement, make sure to take it with sufficient water. Also, gradually increase dosage over several weeks to allow the body to adjust. This minimizes potential side effects like gas, bloating, and cramping.
Additionally, consider spacing out fiber-rich foods and integrating more plant-based options if not already doing so. Exercise can also help support healthy digestion and regularity.
- Increase water consumption
- Increase exercise
- Decrease fiber-rich foods and add plant-based options
Can You Overdose on Fiber Supplements?
Yes, it is possible to overdo fiber supplements, especially when first starting out. Exceeding recommendations by too much can potentially result in diarrhea, abdominal cramps, malabsorption of medications and nutrients, and intestinal blockages.
To avoid overdosing, follow dosage guidelines and gradually work up to higher amounts as tolerated. Most people do fine with 15-40 grams of total fiber daily from a combination of foods and supplements.
Are Fiber Supplements Safe?
Yes, for most healthy adults, fiber supplements are considered very safe when used appropriately. As with any supplement, there are some precautions to consider:
- Start with small doses and increase slowly
- Take with plenty of water to avoid choking risk
- Avoid excessive use if prone to intestinal blockages
- Consult a doctor if pregnant, breastfeeding, or on medications
Can Anybody Take Fiber Supplements?
Yes, fiber supplements are generally safe for most healthy adults when used as recommended. However, some considerations are:
- Those with difficulty swallowing should avoid capsules/tablets
- People with intestinal strictures may require medical guidance
- Individuals with sensitivities to certain fibers may need to avoid them
Children, pregnant women, and people on certain medications should consult a doctor before starting fiber supplements.
Are There Side Effects of Fiber Supplements?
When taken appropriately, fiber supplements are generally well-tolerated. However, potential side effects can include:
- Gas or bloating
- Cramping
- Diarrhea
- Constipation if inadequate water intake
- Allergic reactions in sensitive individuals
Starting with small doses, drinking enough water, and increasing intake gradually can help minimize risk of adverse effects.
What is the Difference Between Fiber Supplements and Bovine Colostrum Supplements?
Fiber supplements provide concentrated dietary fiber to support digestion. Bovine colostrum supplements are derived from the early breast milk of cows and contain nutrients like protein, fats, and bioactive compounds to boost immune function and athletic performance.
While both can benefit gut health, fiber supplements directly target laxation, regularity, and colon health. Bovine colostrum supplements aim to strengthen immunity, increase growth factors like IGF-1, and hasten post-exercise recovery. Their mechanisms of action differ but can be complementary when used together.
