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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
The U.S. Department of Agriculture (USDA) recommends that women aged 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% 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.
People use fiber supplements to prevent constipation, reduce cholesterol, and manage weight, blood glucose levels, and diverticulosis (2).
- Best inulin fiber supplement: Fiber Choice Fruity Bites
- Best methylcellulose fiber supplement: Citrucel SmartFiber Caplets
- Best psyllium fiber supplement: Metamucil Fiber Gummies
- Best wheat dextrin fiber supplement: Benefiber Powder
- Best organic fiber supplement: Garden of Life Organic Fiber Supplement
- Best fiber supplement with antioxidants: Thorne Research FiberMend
- Best fiber supplement to support healthy weight loss: Pure Encapsulations PureLean Fiber
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 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), and third-party testing on fiber supplements does not appear to be a common practice. Therefore, our picks below include products manufactured by reputable companies in facilities that adhere to
current good manufacturing practices (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. Thus, 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.
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 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 is absorbed in your intestines, helping to reduce cholesterol (3,
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:
- dried peas
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,
You can find insoluble fiber in foods like:
- dark green leafy vegetables
- wheat bran
- brown rice
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 (
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 ($–$$$). One dollar sign means the product is very affordable, whereas three dollar signs indicate a higher cost.
Generally, prices range from $0.19–$1.24 per serving, or $11.79–$37.05 per container, though this may vary depending on applicable discounts and where you purchase from.
Note that serving sizes vary but may provide 3–7 g of dietary fiber.
- $ = under $0.25 per serving
- $$ = $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: 40
Fiber Choice’s Daily Prebiotic Supplement contains no sugar and is made with no artificial flavors, sweeteners, or colors. It provides 3 g of soluble fiber per 2-gummy serving in the form of inulin.
Inulin is a prebiotic fiber that can help cause favorable changes to your colon’s bacterial population (
Fiber Choice offers a chewable tablet form of inulin as well, but this product also contains sugar alcohols and artificial coloring, which may not be preferred by certain individuals.
- convenient gummy form
- inulin fiber may cause gastrointestinal (GI) distress in some individuals
- relatively low dose of fiber per serving
Best methylcellulose fiber supplement
Citrucel SmartFiber Caplets
- Price: $$–$$$
- Dose: 2–4 caplets dissolved in 8 ounces of water
- Servings per container: 25–50
Another soluble fiber sold in over-the-counter supplements is methylcellulose. This compound is considered a semisynthetic form of cellulose, an essential structure in plants (
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 due to its ability to enhance certain foods’ texture, stability and palatability. Therefore, you may see it on the ingredient list of salad dressings, sauces, ice cream and other frozen desserts (17).
- convenient caplet form
- non-fermentable fiber (less likely to cause gas)
- number of caplets needed for a full dose
- contains artificial coloring