8 of the Best Fiber Supplements, According to a Dietitian

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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 U.S. Department of Agriculture (USDA) recommends that women ages 19–30 consume 28 grams (g) of fiber per day and men in the same age range consume 34 g. Those numbers decrease slightly as you age, but 90% of women and 97% of men do not meet those numbers.

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.

According to the Academy of Nutrition and Dietetics, people use fiber supplements to:

• prevent constipation
• reduce cholesterol
• manage weight
• balance blood glucose levels
• prevent diverticulitis

Soluble fiber absorbs the water in your food and becomes a gel-like substance, slowing digestion. This limits how much water is absorbed in your intestines, which in turn, helps to reduce cholesterol in several ways.

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.

You can find soluble fiber in foods like:

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

Psyllium husk is also a soluble fiber.

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.

You can find insoluble fiber in foods like:

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

The fiber supplements featured in this article were selected based on the following criteria:

• 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 above, 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), and third-party testing on fiber supplements does not appear to be a common practice. Therefore, our picks above include products manufactured by reputable companies in facilities that adhere to CGMPs.
• 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. So we’ve included several different forms so you can decide what works best.
• Overall cost: 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 per serving.

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
• 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.

It’s important to speak with a 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.

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

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 products with no added sugar — have been shown to improve glycemic control, which is beneficial for people with type 2 diabetes.

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

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 they 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
• lowering blood sugar levels while also honoring your preferences

If you have a history of GI issues like:

• Crohn’s disease
• diverticular disease
• colon cancer

You can talk with a 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 a 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 a healthcare professional as soon as possible. It’s recommended to see a doctor immediately if you’re experiencing:

• severe abdominal pain
• bloating
• cramping

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 be taking, you can talk with a 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 28-g serving providing roughly 10 g of fiber.

Other foods containing higher amounts of fiber include:

• popcorn
• oatmeal
• lentils
• black beans
• avocado
• raspberries

Increasing your dietary intake of fiber is generally considered safe for most people. Women should aim for 28 g (2 tablespoons) per day, and men should aim for at least 34 g 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, you can speak with a healthcare professional about adding a fiber supplement to your routine.