The 13 Best Soluble/Insoluble Fiber Supplements for Men, Women, Constipation & More

On average, Americans only get 56% of the daily recommended amount of fiber. 

If you’re one of those people, you could benefit from making some changes to your diet and/or by taking a fiber supplement. 

So in this article, we’ll be discussing the different types of fiber and the best fiber supplements for you and your specific situation. 

Types of Fiber Supplements

If you’ve started shopping for a fiber supplement, you may have noticed that there’s more than one type of fiber. 

The two main types of fiber are soluble and insoluble and both are important for digestive health. 

In this section, we’ll talk about these different types of fiber and which is the best one for you.

Soluble Fiber

Soluble fiber attracts and absorbs water and slows digestion by turning into a gel. Slowing digestion helps to reduce “bad” cholesterol and helps regulate blood pressure. 

According to MedlinePlus.gov, soluble fiber is found in “oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables”. 

Types of Soluble Fiber

Soluble fiber comes in different forms and from different sources. They include:

Inulin: Inulin is a soluble fiber with a creamy consistency that is found naturally in foods such as garlic and bananas. It’s also a prebiotic, which means it acts as a food source for the good bacteria found in your digestive system. 

Pysllium: Pysllium fiber is 70% soluble fiber (but also contains some insoluble fiber) and comes from a plant called the plantago ovata

Methylcellulose: Methylcellulose is another soluble fiber made from a structure found within plants. It’s less likely to cause gas and bloating than other types of fiber. 

Wheat Dextrin: As its name implies, wheat dextrin is made from wheat. It has a positive effect on stabilizing blood sugar levels and regulating digestion. 

Insoluble Fiber

Insoluble fiber adds bulk to the stool and makes it pass faster through the digestive tract. 

You can find it in foods such as “wheat bran, vegetables, and whole grains”

1) Best Fiber Powder Supplement: Yerba Prima Psyllium Whole Husks Colon Cleanser 

Image of a container of Yerba Prima Psyllium Whole Husks Colon Cleanser, the best fiber powder supplement

After scouring the market for fiber supplements and putting them to the test, our conclusion is that Yerba Prima Psyllium Whole Husks Colon Cleanser is the best fiber powder supplement. 

The reason we chose this supplement as the best fiber powder supplement is because of how it combines both soluble and insoluble fiber. Both types are important so you’d think more fiber supplements would combine the two but that’s really not the case. 

In this supplement, Yerba Prima included 3.5 grams of soluble finder and 1 gram in insoluble fiber in a 1 tablespoon serving. This is 18% of the daily value of fiber and you can add more if you need to. 

As the name of the product implies, the fiber in this supplement comes from psyllium seed husks, a plant high in fiber content. 

Pros:

  • Promotes weight loss through appetite control 
  • Promotes heart health
  • Bulk-forming
  • Contains both soluble and insoluble fiber
  • Reasonable price
  • Comes with 68 servings

Cons:

  • Not a very good taste (common among fiber supplements)
  • Turns into a gel-like consistency not long after mixing it

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2) Best Insoluble Fiber Supplement: Dr. Natura® Unifiber, Natural Fiber Supplement

Image of a bottle of the best insoluble fiber supplement, Dr. Natura® Unifiber, Natural Fiber Supplement

Unfortunately, there are very few supplements on the market that focus on insoluble fiber. Not so with Dr. Natura® Unifiber Natural Fiber Supplement

This product features a serving size that contains 3 grams of insoluble fiber. 

A good thing about insoluble fiber is that it should result in less gas and bloating than other types of fiber (although this is not guaranteed). It’s also effective in easing constipation. 

One tablespoon of this supplement can be mixed with food or drink up to three times daily.

Pros:

  • Contains insoluble fiber
  • Serving size is just a tablespoon
  • Less likely to cause gas/bloating
  • Can provide relief from constipation

Cons:

  • Can still cause gas and bloating
  • Can be hard to swallow
  • Settles in drinks
  • Gritty consistency
  • Unpleasant taste (combines much better into a smoothie than a regular drink)

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3) Best Soluble Fiber Supplement: Yerba Prima Soluble Fiber Capsules

Image of a bottle of the best soluble fiber supplement, Yerba Prima Soluble Fiber Capsules

If soluble fiber is the right type of fiber for you, our pick for the best soluble fiber supplement is Yerba Prima’s Soluble Fiber Capsules

This supplement contains 2.2 grams of soluble fiber, so you get the “bad” cholesterol-lowering and blood pressure lowering effects that you get from soluble fiber. 

In addition, you also get 2.7 grams of dietary fiber and .5 grams of insoluble fiber. 

This supplement also contains a “concentrated fiber blend” consisting of 3.1 grams of fiber from psyllium seed husks, acacia gum, gluten-free oat bran, apple fiber, and apple pectin. 

A bottle of Yerba Prima Soluble Fiber Capsules contains 180 capsules, but unfortunately it’s only 36 servings. If you do the math on that it’s a whopping 5 capsules for a single serving.

The reality is that fiber takes up a lot of space, so any fiber supplement that comes in pill form is going to require several pills. That’s why powder fiber supplements are so much more common.

Pros:

  • Gluten-free
  • Non-GMO
  • Contains 2.2 grams of soluble fiber
  • Promotes lower cholesterol and heart health

Cons:

  • Unfortunately, these come in gelatin capsules, so they’re not suitable for vegans/vegetarians
  • You have to take 5 capsules per serving (we found it easier to break the dosage up throughout the day)

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4) Best Fiber Supplement for Men: NorCal Organic Fiber

Image of a package of the best organic fiber supplement, NorCal Organic Fiber

Our pick for the best fiber supplement for men is NorCal Organic Fiber

There really is no difference between the fiber that’s good for men and the fiber that’s good for women; this is not the type of supplement that needs to be gendered. 

However, this NorCal supplement that we tested is a great option as a fiber supplement for men. 

What we liked about it is that it packs a large amount of fiber into a serving, which is a good thing considering the higher body weight of men demands a larger amount of fiber. 

This supplement contains 6 grams of dietary fiber (4 grams soluble fiber) in just a little over a tablespoon. 

This fiber in this supplement is derived from organic psyllium husk, organic oat fiber, and organic agave inulin. It’s free of dairy, gluten, and soy. 

Pros:

  • Potent dose of fiber
  • USDA-Certified Organic
  • Non-GMO Project Verified
  • Independently tested to ensure safety and ingredients are accurate
  • Dairy-free
  • Gluten-free
  • Soy-free

Cons:

  • Not the best taste
  • Can cause gas/bloating/upset stomach
  • Settles at the bottom of drinks you make with it

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5) Best Fiber Supplement for Women: Regular Girl Prebiotic Fiber and Probiotic Blend

As we mentioned in the previous section, there really is no kind of fiber that’s better for women or men; fiber is important for everyone, regardless of gender. 

But if you’re looking for a fiber supplement that’s geared a little more towards women, Regular Girl Prebiotic Fiber and Probiotic Blend is worth taking a look at. 

This supplement, rather than just focusing on just the benefits that fiber provides, also includes a probiotic strain.

This means it promotes regularity but also overall digestive health. 

It contains: 

  • 5 grams of dietary fiber (20% daily value)
  • 6 grams of Sunfiber® guar fiber (this is a trademarked prebiotic fiber)
  • 8 billion CFU of bifidobacterium lactis

So you’re getting a healthy dose of fiber at 11 grams total. On top of that, you get a prebiotic and probiotic, which is good for digestion and overall gut health. 

Pros:

  • Contains a potent amount of fiber
  • Contains a prebiotic
  • Contains a probiotic strain
  • Comes with a mixing bottle

Cons:

  • Contains sugar
  • Not the best taste
  • A little on the expensive side

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6) Best Psyllium Fiber Supplement: Metamucil Multi-Health Psyllium Fiber Supplement Sugar-Free Powder

Our pick for the best psyllium fiber supplement is Metamucil’s Multi-Health Psyllium Fiber Supplement Sugar-Free Powder, which comes in an orange flavor. 

The label on this supplement gives you the option of taking it with one or two rounded teaspoons up to three times daily. 

If you mix in two teaspoons, you’re getting 6g of dietary fiber, which is 24% of the daily value, plus 5g of soluble fiber, which doesn’t have a recommended daily value. 

This is going to be a good dose size for a lot of people, but Metamucil recommends starting out with one teaspoon. From there, you can raise your lower your dosage based on how much improves your digestion the most. 

The pysillium in this supplement has the potential to maintain healthy blood sugar levels, lower bad cholesterol levels (which can improve heart health), and leave you feeling less hungry in between meals. 

Pros:

  • Improves regularity
  • Palatable taste
  • Helps maintain blood sugar 
  • Can potentially lower bad cholesterol 
  • Gives a feeling of fullness

Cons:

  • Has a slightly thick texture that can be difficult to swallow, especially if you allow it to sit in a glass after mixing
  • Can cause gas and bloating but this can be just your body adjusting 

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7) Best Fiber Supplement for Lowering Cholesterol: Phillips’ Daily Care Fiber Good Gummies

Best fiber supplement for lowering cholesterol, Phillips' Daily Care Fiber Good Gummies

If you want to lower your cholesterol with a fiber supplement, the best option to go with is a soluble fiber supplement. 

That’s what you get with Phillips’ Daily Care Fiber Good Gummies

This supplement contains 4 grams of soluble fiber, which is 16% of the daily value for fiber. You can take more as needed. 

The fact that they come in gummy-form is a nice touch if you don’t like pills or the taste of fiber powders that mix into a drink. A serving size is two gummies and there are 45 in a container. 

Pros:

  • Comes in gummy form
  • Contains 4 grams of fiber, all of it soluble
  • Has potential to lower cholesterol
  • Reputable manufacturer

Cons:

  • Contains sugar (although it is less than a gram per serving)
  • Can cause gas
  • Can be difficult to chew

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8) Best Fiber Supplement for Constipation: Citrucel Methylcellulose Fiber Therapy for Irregularity

Image of a bottle of the best fiber supplement for constipation, Citrucell Methylcellulose Fiber Therapy for Irregularity

If you suffer from constipation, you’re not alone. It’s estimated that around 20% of the population in North America experience it, so it’s a very common problem. (1

Multiple types of fiber can help with constipation, but methylcellulose has been clinically proven to be able to relieve it.

That’s why we chose Citrucell’s Methylcellulose Fiber Therapy for Irregularity as the best fiber supplement for constipation. 

This product contains 180 capsules of bulk-forming methylcellulose fiber. Each capsule has 500mg of fiber. 

Citrucell recommends starting out with two capsules and then increasing as needed up to 6 times per day. This means you may need to take 12 capsules a day to get the intended effect—a good reason for focusing on getting more fiber through your regular diet along with a supplement. 

Pros:

  • Clinically proven to provide constipation relief
  • Shouldn’t cause gas because it’s a non-fermenting type of fiber
  • Free of allergens
  • Pill form means you don’t have to mix a drink

Cons:

  • You may need to take multiple pills for it to be effective
  • Comes in large pills that may be difficult for you to swallow

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9) Best Fiber Supplement for Weight Loss: Benefiber Healthy Shape Taste-Free Fiber Supplement Powder

Image of a bottle of the best fiber supplement for weight loss, Benefiber Healthy Shape Taste-Free Fiber Supplement Powder

If you’re looking to lose weight from taking a fiber supplement, Benefiber’s Healthy Shape Fiber Supplement is a great option to try. 

This is a powder supplement that provides 5 grams of dietary fiber and 5 grams of soluble fiber in just one rounded tablespoon. 

At 500 grams, this supplement contains 67 servings. It dissolves well and is relatively taste-free. 

When it comes to weight loss, we like how this supplement contains a mix of dietary/soluble fiber and is sugar-free. You should be aware though, that any weight loss effects from fiber supplements comes from the appetite-suppressing effect rather than burning fat. 

Pros:

  • Contains 5 grams of dietary fiber
  • Contains 5 grams of soluble fiber
  • One dose is highly concentrated in one rounded tablespoon
  • Promotes weight loss by curbing cravings
  • Easier to swallow than gel-forming fiber supplements
  • Very little taste (this is a good thing for a fiber supplement because many of them don’t have a pleasant taste)

Cons: 

  • Can cause gas/bloating
  • Made from wheat dextrin, which contains small traces of gluten

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10) Best Organic Fiber Supplement: Garden of Life Dr. Formulated Organic Fiber

If you’re looking for an all-organic fiber supplement, we recommend Garden of Life’s Dr. Formulated Organic Fiber

This product features a formula containing 5 grams of dietary fiber (4 grams soluble fiber and 1 gram insoluble) plus a prebiotic blend. 

Prebiotics are always good for you, but this supplement works especially well if you combine it with a probiotic or already take one. 

This product is certified USDA organic, non-GMO project verified, certified gluten-free, certified vegan, and certified kosher. It’s also dairy-free and sugar-free. 

You can get it unflavored (which we recommend if you like to mix supplements with your own drinks), or citrus flavored. 

Pros:

  • Organic
  • Non-GMO
  • Gluten-free
  • Vegan/vegetarian-friendly
  • Dairy/sugar-free
  • Contains 5 grams of dietary fiber

Cons:

  • Some consumers have reported that their product contained less servings than the 32 listed on the packaging (although we did not experience the same issue)
  • The citrus-flavored version is very sweet (we recommend the unflavored version)
  • Doesn’t dissolve very well

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11) Best Dietary Fiber Supplement: Dr. Natura Colonix Intestinal Fiber

If you’re looking for a good dietary fiber supplement, Dr. Natura’s Colonix Intestinal Fiber is your best bet. 

We chose this supplement because of how it packs 8 grams of dietary fiber into just one scoop of powder that you mix into a drink.

It’s also not a bad touch that the fiber in this supplement is sourced from a variety of plants. We don’t normally approve of proprietary blends, but in this case it makes sense because the ingredients in it are all plant-based and used for their fiber content. 

That includes: psyllium husk, flax seed, fennel seed, papaya fruit, grapefruit pectin, slippery elm bark, marshmallow root, rhubarb root, guar gum, alfalfa leaf, peppermint leaf, uva ursi leaf, stevia leaf extract, licorice root, and aloe vera gel. 

This product promotes improved digestion without the gas and bloating that you get with some other types of fiber.

Pros:

  • Uses natural, plant-based fiber
  • Fights against constipation
  • Improves regularity
  • Can help with weight loss
  • No gas
  • No bloating

Cons:

  • Contains  sugar
  • Contains maltodextrin
  • Has a very thick consistency
  • Doesn’t have the best taste
  • Very expensive

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12) Best Daily Fiber Supplement: Metamucil Daily Fiber Supplement

Image of a bottle of the best daily fiber supplement, Metamucil Daily

For a fiber supplement that’s ideal for daily use, we recommend Metamucil’s Daily Fiber Supplement

With just one rounded teaspoon mixed with a drink, you get 3 grams of fiber. If you feel you need more, you can just double that, bringing it to 6 grams. 

We like how this supplement contains almost two month’s worth of servings, or about 114 servings if you just take one teaspoon. 

This supplement is 100% natural and made from psyllium husk. This supplement is free of artificial sweeteners, colors, flavors and gluten. Unfortunately, though, two teaspoons does contain 7 grams of sugar. 

Pros:

  • All-natural 
  • Good dose size for daily use
  • Contains a good number of servings
  • Reasonable price for the amount of servings you get
  • Gluten-free
  • Free of artificial colors, sweeteners, and flavors

Cons:

  • Contains sugar
  • Not the best taste
  • Gritty consistency

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13) Best Fiber Supplement for Bodybuilding: Optimum Nutrition Fitness Fiber

If you’re looking for a fiber supplement for bodybuilding, our recommendation is Optimum Nutrition Fitness Fiber

This supplement is unflavored, so it mixes well along with a pre-workout supplement, protein shakes, or any other drink. 

It contains 5 grams of dietary fiber, from six fiber sources: polydextrose, digestion-resistant maltodextrin, inulin, guar gum, psyllium seed husk, and gum arabic.

Having a variety of fiber sources is a good thing, but not the maltodextrin, as it’s relatively safe in the small amounts you find in supplements, but it can cause a rise in blood sugar levels. This can be problematic, particularly if you’re diabetic. 

Pros:

  • No taste
  • Can mix it with anything
  • Contains 5 grams of dietary fiber

Cons:

  • Doesn’t dissolve all that thoroughly
  • Can cause gas

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Conclusion

There are many options to choose from when it comes to finding a fiber supplement, so deciding on the right one can be a bit overwhelming. 

If that’s the case, you can’t go wrong with Yerba Prima Psyllium Whole Husks Colon Cleanser as a great all-around fiber supplement that’s suitable for people of any age, gender, or health condition. 

If you have more specific needs, one of these other supplements we’ve listed here is likely to fit the bill. 

There’s nothing wrong with trying out different types of fiber to see what helps your digestion the most either. 

Sources
1. https://www.ncbi.nlm.nih.gov/pubmed/15089911

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