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Healthline only shows you brands and products that we stand behind.Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:
- Evaluate ingredients and composition: Do they have the potential to cause harm?
- Fact-check all health claims: Do they align with the current body of scientific evidence?
- Assess the brand: Does it operate with integrity and adhere to industry best practices?
Curious about the best fiber supplement? Our dietitian evaluated top products and their pros and cons. Fiber Choice, Metamucil, and Thorne all make the cut.
Fiber is essential for healthy digestion, and high fiber diets are linked to improved heart health.
Food sources high in fiber include:
- split peas
- black beans
- lima beans
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
Why you can trust us
Every brand and product on our list has been reviewed by registered dietitians and vetted to make sure that it aligns with Healthline’s brand integrity standards and approach to well-being. Each product in this article:
- adheres to allowable health claims and labeling requirements per FDA regulations
- is manufactured in facilities that adhere to
current good manufacturing practices (CGMPs)established by the FDA
- is produced by a credible company that follows ethical, legal, and industry best standards
- is made by a company that provides objective measures of trust, such as having facilities that are routinely reviewed and validated by third-party organizations
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
It may also regulate blood sugar and even
You can find soluble fiber in foods like:
- dried peas
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
You can find insoluble fiber in foods like:
- dark green leafy vegetables
- wheat bran
- brown rice
A note on price
General price ranges are indicated below with dollar signs ($–$$$). One dollar sign means the product is very affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.19–$1.24 per serving, or $11.79–$37.05 per container, though this may vary depending on applicable discounts and where you purchase from.
Note that serving sizes vary but may provide 3–7 grams (g) of dietary fiber.
- $ = under $0.25 per serving
- $$ = $0.25–$0.50 per serving
- $$$ = over $0.50 per serving
|Product and price||Serving||Fiber per serving|
|1 scoop||7 grams|
|Fiber Choice Prebiotic Fiber Gummies|
|2 gummies||3 grams|
|Citrucel SmartFiber Capsules|
|2–4 caplets||1-2 grams|
|Metamucil 3-in-1 Psyllium Fiber Capsules|
|5 capsules||2 grams|
|Benefiber Prebiotic Fiber Powder|
|2 tsp||2 grams|
|Garden of Life Dr. Formulated Organic Fiber Powder|
|1 tbsp||5 grams|
|Pure Encapsulations PureLean Fiber|
|2 scoops||10 grams|
|Metamucil Fiber Gummies|
|3 gummies||5 grams|
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:
- whole grains
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.
While there isn’t evidence to suggest fiber supplements are harmful, it’s better to get fiber from natural sources. This helps you take advantage of the
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, you can start with lower doses and increase slowly as tolerated.
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
Psyllium has also been shown to
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
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
Other foods containing higher amounts of fiber include:
- black beans
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.