A collection of some of the best fiber supplements selected by dietitiansShare on Pinterest

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Fiber is essential for healthy digestion, and high fiber diets are linked to improved heart health.

Food sources high in fiber include:

  • split peas
  • lentils
  • black beans
  • lima beans
  • artichokes
  • raspberries

The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men consume 38 grams. However, only 5% of the population meet those numbers (1, 2).

There are fiber supplements available in many forms that can help people who want to increase the amount of fiber in their diets if they’re not eating or getting enough from food.

People use fiber supplements to prevent constipation, reduce cholesterol, and manage weight, blood glucose levels, and diverticulosis (1).

How we choose the best fiber supplements

  • Type of fiber. Different types of dietary fiber can be found in the foods we eat. The same is true for dietary fiber supplements. Our product list includes supplements containing a variety of fiber types, which we explain in more detail below, so you can find what best fits your needs.
  • Supplement quality. The supplement industry isn’t well-regulated by the Food and Drug Administration (FDA). Therefore, our product list includes fiber supplements manufactured by companies with positive reputations in facilities that adhere to CGMPs (current good manufacturing practices).
  • Supplement type. Fiber supplements are sold in a variety of forms, including powders, gummies, caplets, and whole foods. We understand factors such as convenience, portability, and taste are important when choosing a fiber supplement. For example, someone who doesn’t like the taste or texture of supplement powders may choose a fiber gummy instead. Thus, we’ve included several different forms so you can decide what works best.
  • Overall cost. We understand budget may be a limiting factor when it comes to purchasing dietary supplements. So we’ve included fiber supplements ranging from below $0.25 per serving to more than $1.00 per serving.

Soluble fiber absorbs the water in your food and becomes a gel-like substance, slowing digestion. This limits how much is absorbed in your intestines, helping to reduce cholesterol (3,4).

It may also regulate blood sugar and even lower your risk of developing type 2 diabetes. Additionally, soluble fiber is associated with lowering blood pressure, which may lead to reduced cardiovascular risk (5, 6).

You can find soluble fiber in foods like:

  • oatmeal
  • flaxseed
  • barley
  • dried peas
  • oranges
  • apples
  • carrots
  • beans

Insoluble fiber doesn’t absorb water and adds bulk to your stool. It helps move food through your digestive system quickly and can relieve constipation. Insoluble fiber has been associated with a decreased risk of diverticulitis and cardiovascular disease (7, 8).

You can find insoluble fiber in foods like:

  • seeds
  • nuts
  • dark green leafy vegetables
  • wheat bran
  • brown rice
  • bulgur

Fiber supplements can help you meet the Recommended Daily Intake of fiber to support bowel movements, especially in people who find it difficult to consume enough from dietary sources such as fruits, vegetables, and whole grains.

Fiber has been shown to improve LDL (bad) cholesterol and other blood lipid levels to support heart health. It’s also been shown to reduce blood sugar levels (9).

It’s important to speak with your primary care professional before taking a fiber supplement if you also take medications that affect blood cholesterol or blood sugar levels.

It’s important to note that while fiber supplements do provide health benefits, they lack the vitamins, minerals, and other healthful compounds that fiber-rich foods provide.

Therefore, it’s encouraged to obtain fiber from fiber-rich dietary sources when possible and to use supplements as needed.

A note on price

General price ranges are indicated below with dollar signs ($–$$$). One dollar sign means the product is very affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from $0.19–$1.24 per serving, or $11.79–$37.05 per container, though this may vary depending on applicable discounts and where you purchase from.

Note that serving sizes vary but may provide 3–7 grams of dietary fiber.

Pricing guide

  • $ = under $0.25 per serving
  • $$ = $0.25–$0.50 per serving
  • $$$ = over $0.50 per serving

Best inulin fiber supplement

Fiber Choice Fruity Bites

  • Price: $$$
  • Dose: 2 gummies
  • Servings per container: 45

Inulin is a prebiotic fiber that can help cause favorable changes to your colon’s bacterial population (9, 10).

This is important because these digestive bacteria play a significant role in how well you absorb nutrients and even produce hormones related to anxiety and appetite (11, 12, 13).

Inulin can be found in chewable tablet form as Fiber Choice, which is 100% prebiotic fiber.

Pros

  • convenient gummy form

Cons

  • inulin prebiotic fiber may cause gastrointestinal (GI) issues
  • cost
  • not third-party tested for purity
  • contain added sugar
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Best methylcellulose fiber supplement

Citrucel SmartFiber Caplets

  • Price: $$–$$$
  • Dose: 2–4 caplets dissolved in 8 ounces of water
  • Servings per container: 25–50

Another common soluble fiber is methylcellulose, a semi-synthetic form of cellulose, an essential structure in plants (14, 15).

Methylcellulose is commonly found on the shelves in products like Citrucel with SmartFiber, which is 100% soluble fiber and found in powder or caplet form (16).

It’s also sold as a thickener and emulsifier in the culinary world. Because of methylcellulose’s chemical structure, it only dissolves in cold liquid (17).

Pros

  • convenient caplet form
  • non-fermentable fiber (less likely to cause gas)

Cons

  • cost
  • number of caplets needed for full dose
  • not third-party tested for purity

Best psyllium fiber supplement

Metamucil Fiber Gummies

  • Price: $$$
  • Dose: 3 gummies
  • Servings per container: 24

Psyllium, which is also called ispaghula, is made from the husks of the Plantago ovata herb’s seeds. Psyllium contains 70% soluble fiber, which means it can help increase feelings of fullness and slow digestion (18, 19, 20).

It also contains 30% insoluble fiber, so it passes through the gut relatively intact, providing bulk and helping regulate bowel movements (20).

Besides the overall good feeling of being regular, research has shown that psyllium — found as Metamucil — can ease the painful symptoms associated with irritable bowel syndrome (IBS), Crohn’s disease, and anal fissures (21, 22, 23).

Of note, there are several different forms of Metamucil depending on your individual needs. For example, Metamucil Premium Blend Sugar-Free Orange Powder is sweetened with stevia and may be the preferred option for people with diabetes in search of a daily fiber supplement.

There are also Metamucil capsules and fiber thin crackers available depending on your preferences.

Pros

  • convenient gummy form
  • wide variety of Metamucil fiber products to choose from

Cons

  • cost
  • not third-party tested for purity
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Best wheat dextrin fiber supplement

Benefiber Powder

  • Price: $
  • Dose: 2 tsp.
  • Servings per container: 62

Wheat dextrin — commonly sold under the brand name Benefiber — is a manufacturing by-product of the milling process of wheat. It’s tasteless and can dissolve in both hot and cold liquids (24).

This product is unflavored and sugar-free. It can also be used in cooking and doesn’t thicken. Like most soluble fibers, it also helps regulate your digestion and stabilize blood sugar levels (25).

Benefiber contains only soluble fiber, so it’s helpful for people trying to manage their blood sugar, including people with type 2 diabetes (5).

Benefiber also has an on-the-go supplement with the same amount of wheat dextrin fiber in a convenient single-serve packet.

Pros

  • low cost
  • sugar-free
  • unflavored powder mixes well with any food or liquid

Cons

  • not third-party tested
  • relatively low dose of fiber per serving
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Best organic fiber supplement

Garden of Life Organic Fiber Supplement

  • Price: $$
  • Dose: 1 tbsp.
  • Servings per container: 32

The Garden of Life Organic Fiber Supplement provides 5 grams of prebiotic fiber per serving derived from organic acacia, organic orange peel, organic baobab fruit, organic apple peel, and organic cranberry fruit. It’s available in an unflavored powder and a citrus flavored powder.

This product provides a mix of soluble and insoluble fibers that may help reduce inflammation, aid digestion, and support an overall healthy gut microbiome (26).

Garden of Life is also a certified B corporation, which means they adhere to strict social and environmental standards. Companies who earn this designation must meet high standards of transparency and accountability, prioritizing an inclusive, equitable, and regenerative economy.

Pros

  • low cost
  • sugar-free
  • blend of soluble and insoluble fibers
  • unflavored powder mixes well with any food or liquid

Cons

  • not third-party tested
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Best functional food fiber supplement

Spectrum Essentials Organic Ground Chia Seeds

  • Price: $$
  • Dose: 2 tbsp.
  • Servings per container: 24

Chia seeds are one of the richest sources of fiber to aid digestion and overall gut health, and Spectrum Essentials Organic Ground Chia Seeds provides 5 grams of fiber per serving.

Chia seeds are also a good source of omega-3 fatty acids which may help decrease risk for cardiovascular events such as heart attack, arrhythmia, or stroke (27).

While this whole food source is a great way to boost fiber intake, it isn’t quite as versatile as other supplement forms of fiber.

Pros

  • whole food form of dietary fiber
  • natural source of heart healthy omega-3s

Cons

  • not as versatile for mixing into liquid
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Best fiber supplement with antioxidants

Thorne Research FiberMend

  • Price: $$$
  • Dose: 2 scoops
  • Servings per container: 30

Thorne Research is known to have high quality supplements formulated with ingredients validated by clinical research. According to their website, the Australian Therapeutic Goods Administration has given Thorne Research an A rating for product quality and safety.

Thorne Research FiberMend provides 7 grams of dietary fiber per serving, using Sunfiber AG. Sunfiber is a water-soluble fiber derived from guar beans that’s tasteless, odorless, and doesn’t appear to alter the texture or taste of the food or beverage it is mixed into.

According to their website, Sunfiber has been clinically shown to treat occasional diarrhea and occasional constipation, making this a good option for supporting regular, daily bowel movements (28).

FiberMend also contains 50 mg of green tea phytosome, a caffeine-free green tea extract shown to improve blood pressure and blood lipid levels (29).

While research is limited thus far, it does suggest that green tea phytosome helps promote weight loss, a lower waist circumference, and a reduction in plasma free radicals (30).

This blend of soluble fiber can be added to most food or liquids for daily use. It’s tasteless and odorless, which also makes it extremely versatile.

Pros

  • adheres to CGMPs
  • also provides antioxidant-rich compounds via green tea phytosome

Cons

  • high cost
  • relatively high dose of fiber may not be suitable for everyone
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Comparing fiber supplements

Product Price Serving Pros Cons
Fiber Choice Fruity Bites $$$ 2 gummies convenient gummy form not third-party tested; higher cost
Citrucel SmartFiber Caplets $$–$$$ 2-4 caplets convenient caplet form not third-party tested; higher cost
Metamucil Fiber Gummies $$$ 3 gummies convenient gummy form; may help lower cholesterol not third-party tested; higher cost
Benefiber Powder $ 2 tsp. low cost; sugar-free; unflavored powder mixes well with any food or liquid not third-party tested; relatively low dose of fiber per serving
Garden of Life Organic Fiber Supplement $$ 1 tbsp. sugar-free; blend of soluble and insoluble fibers; unflavored powder mixes well with any food or liquid not third-party tested
Spectrum Essentials Organic Ground Chia Seeds $$ 2 Tbsp low cost; sugar-free; whole food form of dietary fiber; natural source of heart healthy omega-3s not third-party tested; not as versatile for mixing into any liquid or food
Thorne Research FiberMend $$$ 2 scoops sugar-free; blend of soluble and insoluble fibers; unflavored powder mixes well with any food or liquid; third-party tested relatively high dose of fiber may not be suitable for everyone; high cost

How to choose a fiber supplement

It’s important to consider your overall diet and medical history to help determine whether you need a fiber supplement or not. You’ll also want to consider the type of fiber and their benefits.

For example, fiber supplements containing psyllium fiber — such as that found in Metamucil — have been shown to improve glycemic control, which is beneficial for people with type 2 diabetes (15).

Psyllium has also been shown to normalize stools in people suffering from IBS-C (irritable bowel syndrome-constipation) (15).

If you prefer to support organic agricultural practices, consider a functional food fiber supplement that has earned the USDA organic certification, such as the organic ground chia seeds from Spectrum Essentials.

Furthermore, certain companies might earn a certified B corporation designation to indicate the have met high standards of social and environmental responsibility.

If this is something you value as a consumer, consider fiber supplements manufactured by B corp companies such as Garden of Life.

It’s also important to choose a product that fits your budget. Keep in mind your intended use, whether short-term or long-term, as that should also be taken into consideration when weighing overall cost.

Overall, it’s important to choose a fiber supplement that best supports your needs — whether that’s treating occasional constipation, lowering cholesterol, or lowering blood sugar levels while also honoring your preferences.

Supplement safety

While there isn’t evidence to suggest fiber supplements are harmful, it’s better to get fiber from natural sources to help ensure you’re better able to take advantage of the health benefits that dietary fiber provides (15).

Whether you increase your fiber intake using a supplement or by eating a higher fiber diet, be sure to increase your fluid intake as you increase your fiber. Fluid is required to help push fiber through the digestive tract.

Additionally, start with lower doses and increased slowly as tolerated.

When to talk with a doctor

If you have a history of GI issues like Crohn’s disease, diverticular disease, or colon cancer, talk with your healthcare professional to determine if supplementation is safe and effective for you.

Fiber may interfere with your body’s ability to absorb and use certain drugs. If you take any medications on a regular basis, talk with your healthcare professional before trying a fiber supplement. This can help you avoid potentially harmful drug-nutrient interactions.

If you’re experiencing changes in bowel habits, such as constipation or diarrhea that lingers more than a few days, talk with your healthcare professional as soon as possible. If you’re experiencing severe abdominal pain, bloating, or cramping, see a doctor immediately.

Frequently asked questions

Is it OK to take a fiber supplement every day?

There’s no conclusive evidence showing daily use of a fiber supplement is harmful.

While bloating, cramping, and gas may occur in the initial stages of taking a fiber supplement, it’s likely safe to take on a daily basis as long as you use a quality fiber supplement and follow the package directions.

More research is needed to fully understand the potential risks and benefits of long-term fiber supplementation.

Is it better to take fiber in the morning or at night?

There’s no conclusive evidence that states a preferred time of day to take fiber supplements. It’s best to follow the directions on the packaging while also taking into account your medication regimen.

If you’re unsure whether fiber interferes with the effectiveness of your medications or other supplements you may also be taking, talk with your healthcare professional or a registered dietitian to come up with a supplement strategy that works best for you.

What food item is highest in fiber?

Chia seeds have the highest fiber content per 100-gram serving providing roughly 34 grams of fiber (31).

Other foods containing higher amounts of fiber include popcorn, oatmeal, lentils, black beans, avocado, and raspberries.

The bottom line

Increasing your dietary intake of fiber is generally considered safe for most people. Women should aim for at least 25 grams per day, and men should aim for at least 38 grams per day.

If you’re experiencing gastrointestinal problems beyond occasional constipation, or if you’re concerned that you don’t consume enough fiber through whole food sources, talk with your healthcare professional about adding a fiber supplement to your routine.

5 High Fiber Foods You Should Eat