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Best fiber supplements to try in 2024
This content should not be considered medical advice. The information provided is not meant to diagnose or treat any health conditions. Consult with your doctor before beginning a new exercise routine or taking any new supplements.
Getting enough fiber is key to maintaining health. Vegetables, fruits, legumes and whole grains are excellent sources of dietary fiber. A doctor’s recommendation, the potential health benefits or managing constipation may be a few reasons you’re looking to get more fiber. Adding more high-fiber foods and water to your day is a great start. Although, some people may benefit from the extra support and convenience of fiber supplements.
Fiber supplements are available in various forms including powder, capsules, caplets and fiber gummies. This article dives into the best fiber supplements, considering factors such as the form, source of fiber, brand reputation, ingredient quality and cost.
Fiber supplements overview
The Food and Drug Administration recommends getting 28 grams of fiber daily. The Dietary Guidelines for Americans breaks it down by age and gender, currently recommending 16 grams of fiber per 1,000 calories daily.
- Women 18 - 50 years: 25 - 28 grams of fiber
- Women 51+ years: 22 grams of fiber
- Men 18 - 50 years: 31 - 34 grams of fiber
- Men 51+ years: 28 grams of fiber
However, according to the Dietary Guidelines for Americans, approximately 85% of people aren’t meeting their daily fiber recommendations.
Fiber supplements contain insoluble, soluble or a blend of natural or synthetic fibers. Insoluble and soluble fiber are indigestible carbohydrates found in fruits, vegetables, whole grains and dietary supplements such as flax and chia seeds.
Insoluble fiber has a bulking effect that keeps the digestive tract running smoothly and is more helpful in preventing constipation. Soluble fiber dissolves and ferments in the gut, feeding the “good” bacteria. It’s found in beans, legumes, oatmeal and psyllium, a common functional fiber supplement. Recent studies suggest soluble fiber may lower cholesterol and blood sugar.
Fiber supplements are safe for most people but may interact with some diseases and medications. Check with your doctor before starting new supplements and read the label for the correct dose and directions. Remember, it’s essential to drink plenty of water no matter which fiber supplement you choose.
How we chose the best fiber supplements
As a registered dietitian with expert knowledge of nutrients and supplements, I researched top fiber supplement brands focusing on products with these factors:
- Trusted brands with high consumer ratings.
- Certifications such as non-GMO, gluten-free, certified organic and GMP certification.
- Quality of ingredients. The products contain natural or synthetic insoluble or soluble fiber and no sugar or stimulants.
Top fiber supplements
- Best for low-cost fiber capsules: NOW Supplements, Psyllium Husk Capsules
- Best for soluble fiber capsules: Metamucil, Psyllium Husk Powder, 3-in-1 Fiber
- Best for wheat fiber: Benefiber Prebiotic Fiber Supplement Powder
- Best for methylcellulose fiber: Citrucel Methylcellulose Fiber Caplets
- Best for fiber gummies: Vitafusion Fiber Well Sugar-Free Fiber Gummies
- Best for dietary fiber: Garden Of Life, Raw Organic Fiber
- Best for insoluble fiber: FiberCon Fiber Therapy Coated Caplets
Best for low-cost fiber capsules: NOW Supplements, Psyllium Husk Capsules
- Psyllium husks (natural fiber)
- One gram soluble fiber per serving size
- The recommended dose is three capsules one to two times daily
The product contains psyllium, a plant-based natural soluble fiber along with the additives cellulose and stearic acid. Psyllium swells when combined with water, which creates gentle bulking that helps relieve constipation. NOW’s psyllium husk capsules are a good option if you prioritize natural, non-GMO products at a lower price point.
The label states that NOW is gluten-free, but it’s not certified gluten-free so use caution if you have celiac disease. While it’s GMP certified, the product is produced in a facility that processes other ingredients that contain allergens. You may find capsules a more convenient alternative to flavored powders. However, the size of the pills is a noted complaint in reviews.
Why we like it
- No sugar or additives
- Non-GMO, gluten-free and GMP certification
- Low price point
What to consider
- Recommended dose only contains 1.1 grams of total fiber
- Large capsules may be difficult to swallow
- Psyllium may interact with certain medications
Best for soluble fiber capsules: Metamucil, Psyllium Husk Powder, 3-in-1 Fiber
- Psyllium husks (natural fiber)
- 2 grams of soluble fiber per serving
- Recommended dose is two to five capsules four times daily, depending on health goals
While this brand has several fiber products including the orange-flavored drink Metamucil is known for, the psyllium husk powder capsules are one of the few that don’t contain sugar, aspartame or additional additives.
Metamucil is a well-reviewed and trusted brand. If you’re looking for soluble fiber capsules without additives and have the budget, this product is a good option.
Why we like it
- Only contains two ingredients: psyllium husk and gelatin
- Sugar-free
- A good alternative to flavored powdered drinks with additives
What to consider
- May cause bloating and gas
- Contains gelatin, which vegans can’t eat
- Psyllium may interact with some medications
Best for wheat fiber: Benefiber Prebiotic Fiber Supplement Powder
Wheat dextrin is a soluble fiber used to thicken foods and is also classified as a fiber supplement. Unlike psyllium, wheat dextrin is a chemically altered wheat starch, not a natural plant fiber.
The clear powder dissolves easily and can dissolve in soft foods or beverages, so you’ll have more flexibility with Benefiber. The label states that the product is gluten-free. However, it contains wheat so I don’t recommend it if you have celiac disease or a gluten sensitivity. Benefiber is a good option if you’re sensitive to psyllium and want an additive-free, tasteless powder.
Why we like it
- Taste-free powder with no sugar or additives
- Wheat dextrin is the only ingredient
- GMO-free
What to consider
- Wheat dextrin isn’t a natural fiber, contains wheat, and isn’t certified gluten-free
- May cause bloating and gas
- May interact with some medications
Best for methylcellulose fiber: Citrucel Methylcellulose Fiber Caplets
Citrucel contains methylcellulose, a synthetic insoluble fiber made from cellulose. Insoluble fiber adds bulk to the stool and helps relieve constipation. It’s recommended for occasional constipation, not a daily supplement like psyllium and wheat dextrin products.
The directions recommend starting with two caplets and working up to six times a day as needed. It’s important to gradually increase the dose and drink plenty of water.
Why we like it
- Less likely to cause bloating and gas
- For occasional use as a laxative without stimulants
- A good option for people sensitive to psyllium
What to consider
- Not a natural fiber supplement and contains calcium and additives
- Bulk-producing fiber can worsen intestinal obstruction or fecal impaction
- Methylcellulose may interact with some medications
Best for fiber gummies: Vitafusion Fiber Well Sugar-Free Fiber Gummies
- Polydextrose, a soluble fiber
- 5 grams of soluble fiber per serving
- Recommended dose is two fiber gummies daily
Vitafusion’s sugar-free fiber gummies are an easy way to supplement your diet with gut-friendly soluble fiber. The label recommends two gummies daily, which only provides 5 grams of soluble fiber. This contains polydextrose, a soluble fiber made from glucose and an ingredient used to replace sugar in foods.
These fiber gummies are a great option if your goal is to supplement your diet with daily prebiotics to support gut health. As this product contains sugar alcohols, only 5 out of the 7 grams of carbohydrates come from fiber.
Why we like it
- Certified by ChefsBest ® for taste
- Sugar-free, natural fruit flavors (peach, strawberry and blackberry)
- No synthetic (FD&C) dies, gluten-free
What to consider
- The recommended dose only provides 5 grams of fiber per day
- Contains sugar alcohols
- May not be a suitable dose to relieve constipation
Best for dietary fiber: Garden Of Life, Raw Organic Fiber
- Calcium polycarbophil, a synthetic bulk-forming fiber laxative
- 625 milligrams of calcium polycarbophil
- Recommended dose is two caplets, the daily dose varies for occasional use
Garden of Life fiber is a blend of insoluble and soluble fiber from 15 raw and organic seeds and sprouts. Seeds also contain protein and omega-3 fats, antioxidants, so you’re getting more than just fiber.
The mix of insoluble and soluble fibers provides bulking and fermentable fiber. The powder is made from seeds and sprouts and may not dissolve as well as other fiber powders. If you prioritize eating organic and getting fiber from dietary sources, this product may be worth trying.
Why we like it
- Contains a blend of insoluble and soluble natural dietary fibers
- Contains omega-3s and probiotics
- NSPF-certified and certified USDA organic, non-GMO, vegan and gluten-free
What to consider
- Contains tree nuts and sesame seeds, avoid if allergic to nuts and sesame seeds
- Consistency is grainy and may not completely dissolve, according to customer reviews
- Sweetened with stevia and you may not like the strong taste
Best for insoluble fiber: FiberCon Fiber Therapy caplets
- Calcium polycarbophil, a synthetic bulk-forming fiber laxative
- 625 milligrams of calcium polycarbophil
- Recommended dose is two caplets, the daily dose varies for occasional use
The active ingredient in FiberCon is calcium polycarbophil, which bulks up stool. Unlike soluble fibers and other insoluble fibers, calcium polycarbophil doesn’t contain any fermentable soluble fibers, which causes bloating and gas.
It’s fast-acting for treating occasional constipation. While it’s a synthetic fiber, it doesn’t contain stimulates like other fast-acting laxatives. This may be a good option if you experience bloating and gas with other fiber supplements and are not looking for a daily supplement.
Why we like it
- No chemical stimulants
- Does not ferment, has less bloating and gas
- Convenient and easy-to-use caplets
What to consider
- Synthetic fiber
- For occasional constipation
- May interact with medications
How to choose a fiber supplement
When choosing between the many supplement options on the market, consider personal preferences, budget, specific health goals, product certifications and consumer reviews. Below are key factors to consider before choosing a fiber supplement.
- Lifestyle and preferences: Supplements come in capsules, caplets and powder to mix with drinks. Capsules and caplets may be more convenient, or you may prefer powders that are easily mixed with drinks.
- Food sensitivities: Consider any food sensitivities, allergies or side effects related to the type of fiber. Some people may be sensitive to psyllium while others are sensitive to the gluten in wheat dextrin.
- Health goals: Assess whether the type of fiber helps meet your health goals. If managing constipation is a priority, insoluble fiber may be more beneficial, while soluble fiber is associated with potentially lowering cholesterol and blood sugar.
Methodology
To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top fiber supplements. Then, we used product descriptions, reviews and user ratings to find the best fiber supplements for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.
FAQ
Are fiber pills better than fiber powder?
The choice between fiber pills and fiber power depends on whether you prefer to drink a supplement or want the convenience of pills. Fiber pills are easier to take on the go and less likely to contain additives and sugar compared to powder.
Is it better to take fiber in the morning or at night?
Fiber supplements take several hours to work depending on the product. Taking fiber in the morning may give you a feeling of fullness throughout the day and affect how much food you eat. Also consider the potential side effects, such as gas and bloating, and interactions with medications when deciding on the best time of day to take fiber.
Are fiber pills or powders more effective?
The type of fiber and dose are more important factors determining the effectiveness than whether the fiber is in pill or powder form.
References
- Center for Food Safety, & Nutrition, A. (2023, October 4). Daily Value on the Nutrition and Supplement Facts Labels. U.S. Food and Drug Administration; FDA. Retrieved from https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels
- Dietary Guidelines for Americans. (n.d.). Retrieved January 10, 2024, from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
- Ghavami, A., Ziaei, R., Talebi, S., Barghchi, H., Nattagh-Eshtivani, E., Moradi, S., Rahbarinejad, P., Mohammadi, H., Ghasemi-Tehrani, H., Marx, W., & Askari, G. (2023). Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Advances in Nutrition , 14(3), 465. PMCID: PMC10201678; PMID: 36796439. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10201678/
- Lu, K., Yu, T., Cao, X., Xia, H., Wang, S., Sun, G., Chen, L., & Liao, W. (2023). Effect of viscous soluble dietary fiber on glucose and lipid metabolism in patients with type 2 diabetes mellitus: a systematic review and meta-analysis on randomized clinical trials. Frontiers in Nutrition, 10. PMCID: PMC10500602; PMID: 37720378. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10500602/
