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Fiber is a complex carbohydrate that the human body cannot digest. It has numerous health benefits. People usually get fiber from food but can also take fiber supplements.

Many foods contain fiber, but especially good sources of fiber include:

  • whole grains
  • legumes
  • fruits
  • vegetables
  • nuts

There are two types of fiber: insoluble and soluble. Both types of fiber can benefit health.

Insoluble fiber does not dissolve in water, and this helps food pass through the digestive system. Insoluble fiber can help promote regular bowel movements. Foods such as brown rice, legumes, cauliflower, and spinach contain insoluble fiber.

Soluble fiber does dissolve in water. This type of fiber can help lower blood sugar levels and reduce cholesterol. Foods like oatmeal, lentils, blueberries, and apples contain soluble fiber.

Both types of fiber can help with bowel regularity, but they may also provide health benefits for people who have or are at risk of developing the following conditions:

Fiber may also aid in weight management. A 2019 study suggested that eating dietary fiber, independent of other factors such as calorie intake, helps promote weight loss in adults with overweight or obesity eating a lower-calorie diet.

Fiber also provides the body with prebiotics. Prebiotics are substances that feed the “good” bacteria in the gut.

According to the Harvard School of Public Health, the recommended daily fiber intake per day is 20–30 grams (g). However, many people in the United States only consume around 15 g. A fiber supplement may help people who find it difficult to eat more fiber. However, fiber supplements are not a substitute for a balanced diet.

Adding more water alongside increased fiber intake can also help to reduce constipation.

The supplement market is not heavily regulated, and companies can make unsubstantiated claims. A person should discuss with a doctor whether a product is right for them.

This article includes products that use fiber types that have research-backed health benefits and that are thoroughly vetted by our team for medical credibility, good business practices, and social impact.

The following products are some of the best fiber supplements. Please note that the author of this article has not tried these products.

Best overall: Bellway Super Fiber + Fruit

  • Price: $29.99
  • Form: powder
  • Type: psyllium husk
  • Servings: 50
  • Fiber content per serving: 5 g (18% DV)

Bellway states that this gentle fiber supplement can help reduce constipation, bloating, and diarrhea while helping foster a healthy gut microbiome.

This supplement is a good choice for most dietary requirements and for people who prefer to use companies that create as much of their product in the United States as possible.

In addition to being reportedly gentle on the stomach, the company blends this supplement in the United States. It is suitable for vegetarians and vegans, is gluten-free and sugar-free, and does not contain aspartame.

Best keto-friendly: Renew Life Superfood Organic Prebiotic Fiber

  • Price: $22.99
  • Form: powder
  • Type: tapioca dextrin
  • Servings: 30
  • Fiber content per serving: 6 g (21% DV)

Renew Life Superfood Organic Prebiotic Fiber includes whole fruits and vegetables, such as spinach and kale, in its formula to give it some antioxidant power.

It uses resistant tapioca dextrin, a soluble fiber, to mix into water or smoothies with a citrus flavor.

This powder might be best for those following a keto diet. Like many other type of fibers, tapioca dextrin is low in carbs. Additionally, the powder is gluten-, dairy-, and soy-free, making it suitable for people with most dietary requirements.

Best sugar-free: Benefiber Original

  • Price: $13.99
  • Form: powder
  • Type: wheat dextrin
  • Servings: 38
  • Fiber content per serving: 3 g (11% DV)

This powder is one of the most affordable fiber supplements available.

Benefiber is a wheat dextrin fiber supplement. Wheat dextrin is an extract from wheat starch and is a type of soluble fiber.

However, this powder is still suitable for people who cannot consume gluten. It is also sugar-free, making it a good option for people with a sugar-restricted diet.

Another benefit is that the supplement does not have a taste. People can easily mix it with their beverage of choice without worrying about the taste profile.

People can purchase Benefiber in premeasured single-serve sachets. This may make it easier for people to take to work or on trips.

Best high fiber content: Garden of Life Raw Organic Fiber

  • Price: $35.99
  • Form: powder
  • Type: organic fiber blend
  • Servings: 30
  • Fiber content per serving: 9 g (32% DV)

Garden of Life Raw Organic Fiber is an organic fiber supplement. According to the product website, the supplement can help:

  • relieve occasional constipation
  • support a healthy balance of gut flora
  • maintain regular bowel movements
  • support heart health
  • maintain healthy blood sugar management
  • keep cholesterol levels within an already healthy range

This fiber supplement contains organic ingredients such as quinoa sprout, pumpkin seed sprout, raw organic stevia leaf, and coconut flour. People can find the complete list of ingredients on the product’s label.

The product is unflavored and gluten-free. It’s also suitable for a vegan, paleo, or keto diet.

It contains ingredients that may benefit the gut and overall health, including probiotic bacteria and omega-3 fatty acids.

Garden of Life Raw Organic Fiber contains no psyllium, so it may be a suitable option for those sensitive or allergic to psyllium.

Best for constipation: Fibercon

  • Price: $15.84
  • Form: caplets
  • Type: calcium polycarbophil
  • Servings: 70
  • Fiber content per serving: no information

Fibercon may help to relieve constipation and help maintain regular bowel movements. According to the product label, a bowel movement typically occurs 12–72 hours after taking Fibercon.

Fibercon contains calcium polycarbophil (CPC), a synthetic compound that acts as a bulk-forming laxative in the body. CPC absorbs water and travels through the body undigested, adding bulk and moisture to stools.

Fibercon contains no chemical stimulants or preservatives. People should not take this product for longer than 7 days without consulting a doctor.

Fibercon comes with a choking warning. People will need to take each dose with 8 oz of water and avoid taking the product if there is any difficulty swallowing.

Best affordable: Metamucil Sugar-Free Orange Smooth Powder

  • Price: $32.98
  • Form: powder
  • Type: psyllium husk
  • Servings: 180
  • Fiber content per serving: 3 g (11% DV)

Metamucil Sugar-Free Orange Smooth Powder is a gluten-free, orange-flavored powder containing psyllium husk fiber. Taking the product without enough fluid may cause choking.

According to the product website and data collected from a Metamucil survey of people using their products, the supplement can help control appetite, maintain healthy blood sugar levels, and lower cholesterol.

Research from 2021 suggests that adding psyllium husk to an eating plan can have benefits for lowering cholesterol, reducing obesity, and preventing cancer.

Further research states psyllium husk may also minimize the risk of cardiovascular problems and reduce constipation.

However, anyone with an allergy or sensitivity to psyllium should avoid this product.

Best gummies: Vitafusion Fiber Well Fit Gummies

  • Price: $13.99
  • Form: gummies
  • Type: polydextrose
  • Servings: 45
  • Fiber content per serving: 5 g (18% DV)

Vitafusion Fiber Well Fit Gummy Vitamins may be a good fiber option for people with difficulty swallowing powders or caplets. The gummies are sugar- and gluten-free with natural peach, strawberry, and berry flavors.

The gummies contain gelatin, so they may not be suitable for vegetarians or vegans.

One serving, which is two gummies, provides 5 g of fiber alongside six B vitamins:

According to the product website, the soluble fiber in the gummies helps support gut flora and digestive health and helps to maintain regular bowel movements.

Best fiber prebiotic: Thorne FiberMend

  • Price: $38
  • Form: powder
  • Type: hydrolyzed guar gum
  • Servings: 30
  • Fiber content per serving: 7 g (25% DV)

Thorne FiberMend is a powder containing soluble prebiotic fiber. It contains:

  • green tea phytosome (decaffeinated)
  • hydrolyzed guar gum
  • larch extract
  • pectin (apple)
  • rice bran

The product is free from gluten, dairy, soy, and artificial flavorings or colors.

The product website states that Thorne’s FiberMend helps to maintain healthy blood sugar levels, promote regularity, and support digestive function.

Here we compare the best fiber supplements on form, type, and more.

Price per servingFormTypeFiber content per serving
Bellway$0.60powderpsyllium husk5 g (18% DV)
Renew Life$0.77powdertapioca dextrin6 g (21% DV)
Benefiber$0.37powderwheat dextrin3 g (11% DV)
Garden of Life$1.12powderorganic fiber blend9 g (32% DV)
Fibercon$0.23capletscalcium polycarbophilno information
Metamucil$0.18powderpsyllium husk3 g (11% DV)
Vitafusion$0.31gummiespolydextrose5 g (18% DV)
Thorne$1.27powderhydrolyzed guar gum7 g (25% DV)

Medical News Today chose products that fit the following criteria where possible:

  • Price: Products are suitable for a range of budgets.
  • Benefits: Each product provides a sufficient amount of fiber to benefit a consumer.
  • Dietary needs: Different ingredients and formulas to address allergies and other dietary requirements.
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Some things a person may wish to consider when looking to purchase a fiber supplement include:

  • Cost: A person may wish to consider their budget for a fiber supplement and choose accordingly. People may wish to work out the cost per serving so they can determine the best value for money.
  • Form: Many fiber supplements are available as powders. However, there are also some caplet or gummy options. Some individuals may find caplets or gummies more convenient or prefer them over the taste of a powder.
  • Ingredients: Some ingredients have differing benefits. For example, psyllium husk may have cholesterol-lowering benefits among others. Therefore, a person may wish to consider their own needs and find a supplement that may benefit them.
  • Brand: People should ensure the brand they purchase from are safe and reputable. Reputable brands will have a USP or ConsumerLab label. They should also state that the product is made in the United States.

Sudden changes to the amount of fiber a person consumes can cause digestive symptoms, such as gas and bloating. A person who wants to try a fiber supplement can test out a small amount first and then gradually increase the dosage to avoid side effects.

Fiber does not help everybody with bowel regularity or digestive symptoms. People with digestive conditions, such as irritable bowel syndrome (IBS), may find that their symptoms worsen when they take a fiber supplement. Some types of fiber can irritate the gut lining.

A person with any preexisting condition should consult their doctor before trying a new supplement. According to Benefiber, children under 6 years old and people who are pregnant or nursing should also check with a doctor before taking a supplement.

This varies between individuals. For example, soluble fiber may help lower cholesterol and blood sugar levels. Insoluble fiber is best for individuals who are experiencing constipation.

Whether fiber pills or powder – like Metamucil – is better depends on the individual. People who prefer to mix their fiber supplements with beverages will likely prefer a powder, especially if it tasteless.

However, pills may be better if a person is travelling, as they can easily carry the pill bottle in a bag or pocket.

The best fiber supplement is one that works for specific diets and lifestyles. A person should choose a supplement that avoids any allergies as well as the method of delivery that works best for them.

Fiber is beneficial for digestive and overall health. Including fiber in the diet can help feed “good” bacteria in the gut, reduce cholesterol, and stabilize blood sugar levels.

If people are not getting enough fiber in their diet, taking a fiber supplement alongside a balanced diet and active lifestyle may help ease digestive issues or aid in weight management.

Adding more water alongside increased fiber intake can also help reduce constipation.

If digestive issues worsen while taking a fiber supplement, people should stop taking it and consult their doctor.