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
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
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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- ALL NATURAL DIETARY FIBER: Yerba Prima Psyllium Whole Husks is Gluten Free, Non GMO, with no added sugars, artificial flavors, artificial colors, binders or fillers. Add the husks to water, orange juice, smoothies, cereals and baked goods.
- SUPPORTS LOWER CHOLESTEROL LEVELS AND HEART HEALTH: Psyllium whole husks is a soluble fiber that helps support a proper balance of HDL and LDL cholesterol. Take 2 servings daily for best results.
- PROMOTE SUPPORT OF REGULARITY AND COLON HEALTH: Use Psyllium husks 1-3 times per day to sweep out waste, detoxify the body and normalize bowel movements. This colon detox also provides constipation relief to aid the growth of healthy gut probiotics.
- ABOUT YERBA PRIMA: Founded in 1980 we are a trusted manufacturer of fiber and wellness products. Our formulas are based on proven effectiveness using high-quality natural ingredients.
- The results: products that benefit people who use them.
2) 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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- Grit free.
- Non-gelling.
- Tasteless – cooks into your favorite recipes.
- Insoluble fiber that doesn't cause gas or bloating.
- Made in the USA
3) 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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- SOLUBLE FIBER CAPS: Simple, natural way to help promote heart health and promote regularity. Take with a large glass of water or juice to help the psyllium properly bulk up.
- PROMOTES HEART HEALTH: Many doctors recommend that people increase their soluble fiber intake to improve heart health.
- INCLUDES TWO PROVEN SOURCES OF SOLUBLE FIBER: psyllium husks and oat bran. Plus, acacia gum, apple fiber, apple pectin extract.
- THE HEALTHY CHOICE: Non-GMO, No Artificial Flavors or Colors. No Added Sugar. No Binders. No Fillers. Made with premium ingredients for better results.
- TRUSTED FOR 40 YEARS: Proudly manufactured in the USA. Add to your cart because you deserve the best premium health supplements.
4) Best Fiber Supplement for Men: 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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- #1 RANKED: Organic and Non-GMO Project Verified Project Fiber Supplement
- Non- GMO project verified
- Pre Biotics to promote healthy bacteria
- Soluble and insoluble fiber
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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- Regular Girl: An exclusive blend of prebiotic fiber and probiotics designed for women by a woman nutritionist and dietician.
- Just the right pace: Say ba-bye to occasional constipation and diarrhea, without excess gas or bloating.
- So easy to use: A tasteless powder that dissolves quickly, simply mix with your favorite beverage, smoothie, cereal, and more.
- All natural: Our low-calorie Sunfiber formula is 100% natural, gluten free, Non-GMO, sugar free, and vegan with low FODMAP.
- On the go: Comes with 15 packets of Regular Girl and a convenient reusable BPA-free bottle to take with you on all your adventures.
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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- FEEL WHAT LIGHTER FEELS LIKE. Metamucil traps and removes the waste that weighs you down* so you feel lighter and more energetic**
- MADE WITH PSYLLIUM FIBER. Metamucil Sugar-Free Blend is made with naturally sourced psyllium fiber that helps promote digestive health and regularity*
- SUGAR-FREE BLEND - This fiber supplement is contains no added sugar
- SUPPORTS HEALTHY BLOOD SUGAR LEVELS. Taking Metamucil every day helps you maintain healthy blood sugar levels*
- PROMOTES HEART HEALTH BY LOWERING CHOLESTEROL. Taking Metamucil every day helps you lower your cholesterol**
7) 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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- Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Hence customers are expected to be available during the product delivery
- TRUSTED BRAND: Phillips' has over 140 years of trusted digestive health expertise.
- CONVENIENT SOURCE OF FIBER: While fruits, vegetables and whole grains are good sources of naturally occurring fiber, taking two Phillips' Fiber Good Gummies twice daily will help you get additional fiber you may need.
- PREBIOTIC FIBER FOR DIGESTIVE HEALTH: Prebiotics help feed good bacteria in your colon.*
- GREAT GUMMY FLAVORS: These Phillips' Good Gummies offer six great-tasting natural fruit flavors per bottle.
8) Best Fiber Supplement for Constipation: Citrucel 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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- Citrucel caplets contain fiber for irregularity that won’t cause excess gas based on laboratory testing, individual results may vary
- Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Hence customers are expected to be available during the product delivery
- Citrucel is clinically proven effective to help relieve occasional constipation
- Citrucel caplets contain methylcellulose fiber, which is a non toxic, non allergenic, and non irritant fiber
- Citrucel fiber pills are recommended by physicians among therapeutic fiber laxatives
9) 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
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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- One 17.6-ounce bottle of unflavored Benefiber Healthy Shape Prebiotic Fiber Supplement Powder for Digestive Health
- Dietary fiber powder that helps you feel fuller for longer (1)
- Prebiotic supplement that promotes digestive health (2)
- Add this daily fiber powder to your favorite food or drinks without changing their taste and consistency (3)
- Prebiotic powder made with wheat dextrin (4)
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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- SUPPORT FOR OCCASIONAL CONSTIPATION: Not all fiber supplements are created equal; Our Dr. Formulated Fiber delivers 5 grams of gentle prebiotic fiber from 5 nutritious Organic superfoods—with no sugar, no psyllium and no artificial colors or sweeteners
- GET THE SCOOP ON EASY TO MIX VEGAN FIBER: Give your favorite beverage or food a nutritional boost with Organic Fiber made from real, Organic non-GMO whole foods: Acacia, Orange Peel, Baobab Fruit, Apple Peel and Cranberry Fruit
- LOVE YOUR GUT: Dr. Formulated Prebiotic Fiber helps curb appetite, promotes the growth of healthy probiotics in the digestive tract and supports healthy digestion and elimination
- CONVENIENT UNFLAVORED PREBIOTIC FIBER: Mix a Tablespoon of this tasteless powder supplement into your favorite food or beverage, such as water or juice—and get the benefits without the grit
- THE DIFFERENCE IS CLEAR: At Garden of Life, we are passionate about making CLEAN supplements, so you don't have to settle for less than Third-Party Certified USDA Organic, Non-GMO, Vegan, Gluten Free and Kosher
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
That
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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- Assists in cleansing the colon of accumulated build-up and helps prevent the formation of new build-up
- Restores normal bowel function and regularity
- Feel lighter, more alert and more energetic
- Increases energy
- Listing is for 1 - 360g jar of Fiber Powder
12) Best Daily Fiber Supplement: Metamucil Daily Fiber Supplement
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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- Daily Fiber Supplement, 114 Dose
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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- · CONTAINS 6 FIBER SOURCES – polydextrose, digestion-resistant maltodextrin, inulin, guar gum, psyllium seed husk, gum arabic)
- · 5G FIBER PER SERVING – high-quality fiber sources to help meet your daily fiber needs
- · ONLY 10 CALORIES
- · MIXES EASILY – add it to your favorite beverage, a bowl of oatmeal, protein shake, cereal, and any food or drink of your choice
- · RECOMMENDATION – adults should strive for 25-35g of fiber each day
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.
Our top pick:
- ALL NATURAL DIETARY FIBER: Yerba Prima Psyllium Whole Husks is Gluten Free, Non GMO, with no added sugars, artificial flavors, artificial colors, binders or fillers. Add the husks to water, orange juice, smoothies, cereals and baked goods.
- SUPPORTS LOWER CHOLESTEROL LEVELS AND HEART HEALTH: Psyllium whole husks is a soluble fiber that helps support a proper balance of HDL and LDL cholesterol. Take 2 servings daily for best results.
- PROMOTE SUPPORT OF REGULARITY AND COLON HEALTH: Use Psyllium husks 1-3 times per day to sweep out waste, detoxify the body and normalize bowel movements. This colon detox also provides constipation relief to aid the growth of healthy gut probiotics.
- ABOUT YERBA PRIMA: Founded in 1980 we are a trusted manufacturer of fiber and wellness products. Our formulas are based on proven effectiveness using high-quality natural ingredients.
- The results: products that benefit people who use them.