The 9 Best Fiber Supplements of 2021, According to a Dietitian

Boost digestion and meet your daily fiber requirements

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First Look

Best Overall: Garden of Life Dr. Formulated Organic Fiber at Amazon

"No matter your food allergies or preferences, this supplement is an excellent option with its gluten, dairy, and soy-free formula."

Best for Constipation: Organic India Psyllium Herbal Powder at Amazon

"While some fiber supplements contain either soluble or insoluble fiber, this option contains both to boost regularity."

Best Budget: Benefiber On-the-Go Sticks at Amazon

"Receive three grams of fiber from one stick, which you can easily stick into a pocket or your bag for when you're on-the-go."

Best for Diarrhea: Heather's Tummy Fiber Organic Acacia Senegal at Amazon

"If you're experiencing diarrhea or IBS symptoms, this prebiotic absorbs excess fluid and slows down the passage of stool."

Best Natural: Mamma Chia White Chia Seeds at Amazon

"If you prefer to take a non-supplement route, these protein and magnesium-infused chia seeds are a versatile meal addition."

Best for IBS: Anthony's Organic Psyllium Husk at Amazon

"A budget-friendly powder, Anthony's psyllium husk can easily be added to water or smoothies as your daily dose."

Best to Help Lower Cholesterol: Garden of Life Raw Organic Flax Seed Meal with Chia Seeds at Amazon

"You can reap multiple nutritional benefits from this flax and chia blend that digestion and heart and brain health."

Best Capsules: Renew Life Daily Digestive Prebiotic Fiber at Amazon

"If you're prone to gas and bloat, these capsules may provide comfort along with constipation relief."

Best Gummy: Benefiber Assorted Fruit Gummies at Amazon

"A low-sugar supplement to your daily fiber intake, these'll remind you of the fruit-flavored gummies of your childhood."

There are many types of gastrointestinal distress. One of the primary forms of distress is constipation. In fact, it is one of the most frequent gastrointestinal complaints in the United States, with at least 2.5 million doctor visits for constipation in the US each year, and hundreds of millions of dollars are spent on laxatives yearly. One reason for the high rates of gastrointestinal distress in this country is that the average American only consumes about 50 percent of the recommended daily intake of fiber. The recommended daily intake is about 25 grams for women and 38 grams for men. 

Fruits, vegetables, whole grains, beans, nuts, and seeds are all rich in fiber, and while it's best to meet your needs through food, supplementation can be a helpful way to boost your intake. 

There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water, forming a gel-like consistency that can lower cholesterol, balance hormone levels, and improve glucose levels. Insoluble fiber does not dissolve in water, but it helps constipation by bulking the stool and increasing bowel transit time. Fiber supplements contain one or both of these fibers to improve digestion, and many incorporate other complementary ingredients.

Here, the best fiber supplements:

Our Top Picks

Best Overall: Garden of Life Dr. Formulated Organic Fiber

One of the top companies in the supplement industry, Garden of Life, created Dr. Formulated Organic Fiber that checks all the boxes you could want in a supplement. This high-quality, best all-around fiber supplement is Certified USDA Organic, non-GMO Project Verified, vegan, gluten-free, dairy-free, sugar-free, and kosher-certified.

Dr. Formulated Organic Fiber is made with optimal gut health in mind. Formulated with an organic prebiotic fiber blend, which feeds the good bacteria in the gut and may improve immunity.

One tablespoon provides five grams of fiber (four grams of soluble fiber and one gram of insoluble fiber). It dissolves easily into fluid and doesn't cause any thickening.

Best for Constipation: Organic India Psyllium Herbal Powder

Organic India Psyllium

Courtesy of Amazon

To combat constipation, it's important to choose a fiber supplement that contains both soluble and insoluble fiber. Insoluble fiber adds bulk to your stool and helps it pass through your digestive system more quickly. Soluble fiber helps stool pass through the intestinal tract by absorbing water from your stomach and intestines, turning the fiber into a gel consistency (think of it almost as a lubricant). 

Organic India’s Psyllium Herbal Power is a non-GMO, vegan-friendly product containing four grams of fiber per serving. One serving (one tablespoon) provides three grams of soluble fiber and one gram of insoluble fiber.

It's recommended to add one tablespoon of psyllium husk to a ten-ounce glass of water or your favorite beverage and drink immediately. If left in liquid for a while, the psyllium mixture will become thick and gel-like, thanks to the soluble fiber. For an even tastier option, try adding one serving to your favorite smoothie or overnight oats. 

Good to Know

When increasing your fiber intake, it is important to increase the amount of water consumed during the day. The water that is absorbed by fiber comes from food and beverages, as well as your body's fluid reserves. If you're not consuming enough water with fiber-rich foods and fiber supplements, you are more likely to become dehydrated, which can worsen constipation.

Plus, if you don't drink fluid as directed with your fiber supplement, the added bulk of a fiber supplement can create intestinal discomfort or potentially swell in your throat, making it difficult to swallow.

Best Budget: Benefiber On-the-Go Sticks

Who likes to tote around their large tub of fiber powder? Enter Benefiber’s convenient on-the-go sticks. This product is great for people who travel frequently or want a single-serve option, and it's budget-friendly.

Benefiber is gluten and sugar-free as well as non-GMO, and each stick provides three grams of fiber. The powder dissolves clear in liquid and contains no taste.

Best for Diarrhea: Heather's Tummy Fiber Organic Acacia Senegal

Heather's Tummy Fiber is made of 100 percent organic Acacia Senegal, a soluble form of fiber. Soluble fiber can help alleviate diarrhea by absorbing excess fluid and slows down the passage of stool through the intestines. Research on acacia fiber and its role in helping diarrhea is limited; however, some reviews show it might be helpful in aiding symptoms of irritable bowel syndrome.

Acacia Senegal is a prebiotic that can help to support the growth of good gut bacteria. Acacia is the sole ingredient in this product, which is also free of gluten, artificial sweeteners, colors, and flavors. It is recommended to start with a half of a teaspoon twice a day, increasing gradually. 

Best Natural: Mamma Chia White Chia Seeds

Mamma Chia Seeds

 Courtesy of Mamma Chia

Chia seeds are by far the best option if you are looking for a way to improve your gastrointestinal health and overall well-being without supplements. Packing 16 percent of the recommended daily intake of fiber in one tablespoon, these small but mighty seeds are also full of nutrition. One tablespoon of chia seeds contains 3 grams of protein, 4 grams of healthy fat, and 10 percent of the recommended intake of magnesium.

Chia seeds are a great addition to smoothies or can easily be sprinkled on top of oatmeal, yogurt, or avocado toast. When in contact with water, chia seeds swell to about ten times their size and form a lubricating gel that can help move stool through the intestines. 

Containing mostly soluble fiber, these superfoods can help lower LDL cholesterol and slow digestion, which helps to promote blood sugar stability. Unlike traditional supplements, these seeds do contain more calories than typical calorie-free or low-calorie fiber supplements: one tablespoon is 60 calories, so you may want to be mindful of how often you incorporate chia seeds into your diet.

Best for IBS: Anthony's Organic Psyllium Husk

Research is mixed on which type of fiber is best for irritable bowel syndrome (IBS). Some studies suggest that soluble fiber might be more effective in treating IBS symptoms. Psyllium husk has been used in many research studies, and for this reason, Anthony’s Organic Psyllium Husk is a worthy supplement for IBS.

Batch tested and verified gluten-free, this product contains five grams of mostly soluble fiber and is more affordable than other organic versions. 

Best to Help Lower Cholesterol: Garden of Life Raw Organic Flax Seed Meal with Chia Seeds

Ground flax seeds are an excellent source of fiber, omega 3 fatty acids, and phytochemicals. Garden of Life’s raw organic blend of ground flax seeds and chia seeds provide 4 grams of fiber and 3 grams of protein in each 2-tablespoon serving.

The main fiber in flax seeds is soluble fiber, which helps to lower cholesterol by reducing the cholesterol absorbed in the bloodstream. In addition to fiber, this product contains 2 grams of omega-3-fatty-acids, which have been shown to be beneficial in preventing cardiovascular disease.

Best Capsules: Renew Life Daily Digestive Prebiotic Fiber

Renew Life Daily Digestive Prebiotic Fiber supplement for adults is vegetarian-friendly, and it comes in convenient capsules for use at home or on-the-go. One five-capsule serving contains 2 grams of fiber sourced from organic flax seeds and oat fiber. In addition to organic flax and oat, these capsules also contain organic fennel seed, which has antispasmodic properties and may be helpful for those that suffer from gas and bloat. 

These capsules are also non-GMO, dairy and soy-free, and do not contain any added sugar. 

Best Gummy: Benefiber Assorted Fruit Gummies

If powders and capsules are not your thing, try Benefiber’s prebiotic fiber gummies plus probiotics. Two gummies contain 3 grams of fiber (100 percent soluble), contain 2 billion CFUs of probiotics, and only 1 gram of sugar.

These gummies do not contain gluten or artificial colors. Though they might be tasty, it is not recommended to exceed more than four gummies per day. 

Final Verdict

If you're looking for an all-encompassing fiber supplement to help regulate your digestive system, Garden of Life Dr. Formulated Organic Fiber (view at Amazon) is your best bet. For those with a stomach sensitivity, like IBS, opt for Anthony's Organic Psyllium Husk (view at Amazon), which will gently alleviate symptoms without further irritating your stomach.

What to Look for in a Fiber Supplement

Type of Fiber:

Insoluble and soluble fiber are both important and have their own unique properties and benefits in the body. Consult with your healthcare provider to determine which type of fiber is best for your needs. 

Dose:

The dose of fiber ranges among products, and it is important to consult with your healthcare provider about the appropriate product and dosage for your individual needs. Follow the dosage instructions recommended by your healthcare provider or the product they recommend. In general, it is best to start with a low dose and always increase fiber gradually, with extra fluids.

Ingredients:

In general, it is best to keep the ingredient list as small as possible. Doing so ensures no potentially harmful or irritating ingredients are added, like artificial colors or preservatives. Some products are allergy-friendly, while others may not be. In addition, some products may contain additional ingredients such as herbs or probiotics.

Artificial sweeteners are not typically found in most fiber supplements; however, they are found in some fiber gummy products. Artificial sweeteners include aspartame, saccharin, sucralose, and acesulfame-k. The research on these relatively newer ingredients suggests that they can give a negative effect on the gut microbiome. Look out for sugar alcohols such as “erythritol, sorbitol, xylitol, and mannitol”. These ingredients are widely used as sweeteners and can cause gastrointestinal distress in the form of bloating, cramps, flatulence, and tummy pain.

FAQs

What are the best food sources of fiber?

When it comes to supplements in general, nothing compares to eating foods in their basic, natural state. Our bodies were built to extract, digest, and absorb nutrients from whole foods. If fruits and vegetables are not super high on the list of your favorite foods, it is still possible to boost your fiber first from whole foods before a formal fiber supplement. How is this possible? Well, seeds are especially high in fiber, and a small portion of them can do just the trick.

Chia seeds are by far the best option if you are looking to improve your GI health and overall well-being without supplements. Packing 16 percent of the recommended daily intake of fiber in one tablespoon, these small but mighty seeds are also full of nutrition. When in contact with water, chia seeds swell to about ten times their size and form a lubricating gel to help move stool through the intestines. You can think of two tablespoons of chia just as you would two tablets or capsules of a bottled “supplement.” 

Another seed that does wonders in the fiber department is flax. One tablespoon of flaxseeds contains roughly three grams of fiber. Sprinkle these nutty, flavorful seeds on top of yogurt or oatmeal or use them as a “breading” for chicken tenders.

What is the difference between dietary fiber and functional fiber?

The Institute of Medicine (IOM) categorizes fiber as either dietary fiber or functional fiber. Functional fibers may be non-digestible carbohydrates that have been isolated or extracted from a natural plant or animal source, or they may be manufactured or synthesized.

Supplements in more traditional forms like powders, capsules, or tablets are usually made up of functional fibers. Naturally occurring fibers such as inulin, gums, and pectin are extracted from various plants, seeds, and fruits and used to create supplements. When shopping, look for products that list where the fiber comes from. For example, Fiber-3 Powder from NOW Foods using golden flax seeds (a whole food) and organic inulin from blue agave. 

Why is it important to increase fiber slowly?

Fiber supplements may exacerbate issues such as gas, bloating, or constipation under certain circumstances. First, it is important to increase fiber slowly in order to give the gastrointestinal system a chance to adjust. Second, when increasing fiber, it is also important to increase the amount of water consumed throughout the day. If you have diabetes that is managed with insulin, speak to your doctor or nutritionist about the amount of fiber you are adding to your diet as this might have an impact on insulin dose. Fiber supplements may also interfere with medications, so it is important to consult your doctor or pharmacist before starting a fiber regimen.

What Experts Say

"Fiber is an important nutrition concept to think about daily, just like protein and sugar intake. Prioritize selecting fiber-rich foods such as fruit, vegetables, and whole grains, and then consider whether a fiber supplement may be needed in addition."—Eliza Savage, MS, RD, CDN

Why Trust Verywell Health?

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to my clients but she would take them herself if needed. 

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Article Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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