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

Boost digestion and meet your daily fiber requirements

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Best Fiber Supplements

Verywell / Sabrina Jiang

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 levelsInsoluble fiber does not dissolve in water, and it helps constipation by bulking the stool and decreasing 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
Free from common allergens, the powder includes prebiotics for optimal gut health and easily dissolves into your favorite beverage.
It uniquely contains both soluble and insoluble fiber for constipation relief, and contains four grams of fiber per serving.
The stick of powder offers 3 grams of fiber and can easily be slipped into a pocket or your bag for when you're on-the-go.
If you're experiencing diarrhea or IBS symptoms, this prebiotic absorbs extra fluid and slows down the passage of stool for relief.
Though less versatile than a powder, the organic chia seeds only require one tablespoon daily and work to slow digestion.
With a high fiber amount per serving, the psyllium husk is a solid supplement for IBS symptoms and is verified gluten-free.
Best to Help Lower Cholesterol:
Garden of Life Organic Flax & Chia Blend at Amazon
A solid non-capsule option, the blend of flax and chia seeds works to help lower cholesterol while offering omega-3-fatty-acids.
A solid pick if you're on-the-go, the capsules feature flax seeds and oat fiber, and are free of dairy and soy.
If you find it difficult to down capsules, the tasty gummy features both prebiotics and probiotics as well as fiber.

Best Overall: Garden of Life Dr. Formulated Organic Fiber

Garden of Life Dr. Formulated Organic Fiber
Pros
  • Includes prebiotics for gut health

  • Not thickening when added to drinks

  • Free from most common allergens

Cons
  • Low amount of serving per package

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. It's 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 thicken.

Active Ingredients: Organic prebiotic fiber blend | Form: Powder | Dosage: 1 tablespoon

Best for Constipation: ORGANIC INDIA Psyllium Herbal Powder

Organic India Psyllium
Pros
  • Contains soluble and insoluble fiber

  • Low in calories

Cons
  • Drinks become gel-like if not consumed quickly

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—the fiber turns 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 a tasty option, try adding one serving to your favorite smoothie or overnight oats. 

Active Ingredients: Organic whole husk psyllium | Form: Powder | Dosage: 1 tablespoon

Good to Know

When increasing your fiber intake, it is important to increase the amount of water you consume during the day. Fiber absorbs water 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 Fiber Supplement Stick

Benefiber On The Go Fiber Supplement Stick
Pros
  • Mixes well with any food or beverage

  • Good for traveling

  • Gluten- and sugar-free

Cons
  • Three packs recommended per day

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

According to the manufacturer, all Benefiber powder products contain less than 20ppm of gluten and are considered gluten-free, based on the FDA definition of less than 20ppm. If you have gluten intolerance, you should talk to your doctor about whether it is safe for you to consume Benefiber.

Active Ingredients: Wheat dextrin | Form: Powder | Dosage: 1 stick pack

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

Heather's Tummy Care Acacia Senegal Tummy Fiber
Pros
  • Alleviates constipation and diarrhea

  • Helps with IBS symptoms

  • Includes gut-healthy prebiotics

  • Non-thickening in drinks

Cons
  • Low amount of fiber per serving

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

Active Ingredients: Organic acacia powder | Form: Powder | Dosage: 2.5 grams

Best Natural: Mamma Chia Organic Black Chia Seeds

Mamma Chia Seeds
Pros
  • A source of protein and healthy fats

  • Helps lower LDL cholesterol levels

  • Helps blood sugar stability

Cons
  • Less versatile than a powder in foods

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 daily 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 placed in 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 promote blood sugar stability. Unlike traditional supplements, these seeds 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.

Active Ingredients: Organic chia seeds | Form: Seeds | Dosage: 1 tablespoon

Best for IBS: Anthony's Organic Whole Psyllium Husks

Anthony's Organic Whole Psyllium Husks
Pros
  • High fiber amount per serving

  • Good for IBS symptoms

  • Less expensive per serving

Cons
  • Can turn drinks thick or gummy

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 for managing 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. 

Active Ingredients: Organic psyllium husk | Form: Powder | Dosage: 1 tablespoon

Best to Help Lower Cholesterol: Garden of Life Organic Flax & Chia Blend

Garden of Life Organic Flax & Chia Blend
Pros
  • Also includes protein

  • Source of omega-3 fats

  • Source of calcium, magnesium, and iron

Cons
  • Lower fiber amount per serving

  • Higher in calories

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.

Active Ingredients: Organic golden flax, organic black chia seed | Form: Seed blend | Dosage: 2 tablespoons

Best Capsules: Renew Life Daily Digestive Prebiotic Fiber Capsules

Renew Life Daily Digestive Prebiotic Fiber Capsules
Pros
  • Capsules are good while on-the-go

  • Combined sources of oats and flaxseeds

  • Helps with gas and bloating

Cons
  • Lower amount of fiber per serving—recommended dosage is five capsules

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 experience gas and bloating.

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

Active Ingredients: Organic flax seed, organic oat fiber, organic fennel seed | Form: Capsule | Dosage: 5 capsules

Best Gummy: Benefiber Prebiotic Fiber Assorted Fruit Gummies

Benefiber Prebiotic Fiber Assorted Fruit Gummies
Pros
  • Easy-to-swallow gummies

  • Includes probiotics

Cons
  • Added sugar

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. 

Active Ingredients: Inulin, bacillus coagulans| Form: Gummy | Dosage: 2 gummies

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 increase fiber gradually, with extra fluids.

Ingredients:

In general, it is best to keep the ingredient list as small as possible. Doing so limits your exposure to potentially harmful or irritating ingredients, 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 ingredients suggests that they can have 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.

Frequently Asked Questions

  • 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 food before turning to a 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 mixed 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 intake gradually?

    Fiber supplements may exacerbate issues such as gas, bloating, or constipation under certain circumstances. First, it is important to increase your fiber intake slowly to give your gastrointestinal system a chance to adjust. Second, when increasing fiber, it is also important to increase the amount of water you consume throughout the day. If you have diabetes that is managed with insulin, it's vital that you speak to your doctor or nutritionist about the amount of fiber you should add to your diet— this might have an impact on your insulin dose. Fiber supplements may also interact 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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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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