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Fiber is a type of complex carbohydrate that the human body cannot digest. It has numerous health benefits. People usually get fiber from food, but they 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 such as 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 have a 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.

How we chose the best fiber supplements

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.

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

This article includes products that use fiber types that have research-backed health benefits and which 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 fiber supplement

Bellway Super Fiber + Fruit

Bellway uses organic psyllium husk, a soluble fiber. According to the company website, it could help maintain heart health, a healthy gut microbiome, and relieve bloating.

Bellway Super Fiber + Fruit is:

  • plant-based
  • gluten-free
  • made without sugar and does not use aspartame
  • made using real fruit

People can stir 1–2 rounded scoops into at least 8 ounces (oz) of water.

Best organic fiber supplement

Renew Life Superfood Organic Prebiotic Fiber

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.

As with many types of fibers, tapioca dextrin is keto-friendly. It is also gluten-free, dairy-free, and soy-free.

Best wheat dextrin supplement

Benefiber Original

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

Benefiber Original is:

  • gluten-free
  • sugar-free
  • taste-free

People can add 2 teaspoons (tsp) of Benefiber into 4–8 oz of fluid 3 times a day. A person can also purchase Benefiber in premeasured single-serve sachets. This may make it easier for people to take to work or on trips.

Best raw fiber supplement

Garden of Life Raw Organic Fiber

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:

  • flaxseed meal and sprout
  • amaranth sprout
  • quinoa sprout
  • chia seeds and sprout
  • millet sprout
  • buckwheat sprout
  • garbanzo bean sprout
  • lentil sprout
  • adzuki bean sprout
  • sunflower seed sprout
  • pumpkin seed sprout
  • sesame seed sprout
  • coconut flour
  • Bacillus coagulans
  • raw organic stevia leaf

The product is:

  • unflavored
  • gluten-free
  • suitable for a vegan, paleo, or keto diet

It also 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 fiber supplement for constipation

Fibercon

Fibercon may help to relieve constipation and help maintain regular bowel movements. According to the product label, a bowel movement will typically occur 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’s inactive ingredients include:

  • caramel
  • crospovidone
  • hypromellose
  • magnesium stearate
  • microcrystalline cellulose
  • polyethylene glycol
  • silicon dioxide
  • sodium lauryl sulfate

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 fiber supplement for flavor

Metamucil Sugar-Free Orange Smooth Powder

Metamucil Sugar-Free Orange Smooth Powder is a gluten-free, orange-flavored powder containing psyllium husk fiber. People can add 1–2 tsp of powder to 8 oz of water. Taking the product without enough fluid may cause choking.

Metamucil contains:

  • psyllium husk
  • maltodextrin
  • citric acid
  • natural and artificial orange flavor
  • aspartame
  • yellow 6

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
  • lower cholesterol

A 2017 review of studies suggested that adding psyllium husk to an eating plan can have benefits for blood sugar management, lowering cholesterol, and other cardiovascular health benefits.

However, Metamucil does contain psyllium, so anyone with an allergy or sensitivity to psyllium should avoid the product.

Best fiber gummies

Vitafusion Fiber Well Fit Gummies

Vitafusion Fiber Well Fit Gummy Vitamins may be a good fiber option for people who have 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. Vitafusion Fiber Well Fit Gummies also contain:

  • polydextrose
  • water
  • xylitol
  • less than 2% blend of oils — coconut, palm, or both — with beeswax or carnauba wax or both
  • colors — annatto extract, blueberry and carrot concentrates, and purple carrot juice concentrate
  • malic acid
  • natural flavors
  • sucralose
  • tree nuts — coconut

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
  • support digestive health
  • maintain regular bowel movements

Sudden changes to the amount of fiber a person eats 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.

Here are some common questions surrounding fiber supplements.

What is dietary fiber?

Fiber is the part of plants that cannot be digested and is required for optimal health. Foods such as whole grains, vegetables, and fruits contain fiber and provide significant health benefits when eaten.

When is the best time to of day to take fiber supplements?

It is typically recommended to take a fiber supplement along with a meal and with a glass of water. This helps gain the most benefit for glycemic control and satiety before eating.

What are the best fiber supplements?

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.