We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

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?
We do the research so you can find trusted products for your health and wellness.

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
  • lentils
  • black beans
  • lima beans
  • artichokes
  • raspberries

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 (1).

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).

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 (3,4).

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 g 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: 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 (9, 10). These digestive bacteria play a significant role in how well you absorb nutrients and even produce hormones related to anxiety and appetite regulation (11, 12, 13).

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.

Pros

  • convenient gummy form
  • sugar-free

Cons

  • inulin fiber may cause gastrointestinal (GI) distress in some individuals
  • relatively low dose of fiber per serving
Shop now at Amazon

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 (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 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).

Pros

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

Cons

  • cost
  • number of caplets needed for a full dose
  • contains artificial coloring

Best psyllium fiber supplement

Metamucil Fiber Capsules

  • Price: $$$
  • Dose: 5 capsules
  • Servings per container: 20

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

  • price
  • not third-party tested for purity
Shop now at Target

Best wheat dextrin fiber supplement

Benefiber Powder

  • Price: $
  • Dose: 2 teaspoons (tsp)
  • Servings per container: 62

Benefiber is a wheat dextrin fiber supplement; it is tasteless and can dissolve in both hot and cold liquids (24).

Wheat dextrin is a by-product of the milling process of wheat, meaning it’s an unintended but inevitable outcome from the use of water — a process also known as hydrolysis — to break down the wheat molecule (25).

This product is unflavored and sugar-free. It can also be used in cooking and doesn’t thicken. Like most soluble fibers, it may also help regulate digestion and stabilize blood sugar levels (26).

Benefiber contains only soluble fiber, so it’s helpful for anyone 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 for purity
Shop now at Amazon

Best organic fiber supplement

Garden of Life Organic Fiber Supplement

  • Price: $$$
  • Dose: 1 tablespoon (tbsp)
  • Servings per container: 32

The Garden of Life Organic Fiber Supplement provides 5 g 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 (27).

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

Pros

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

Cons

  • price
Shop now at Amazon

Best fiber supplement with antioxidants

Thorne Research FiberMend

  • Price: $$$
  • Dose: 1 scoop
  • 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 g 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 (29).

FiberMend also contains 50 milligrams of green tea phytosome, a caffeine-free green tea extract shown to improve blood pressure and blood lipid levels (30).

While research is limited thus far, it does suggest that green tea phytosome may help promote weight loss and anticancer effects (31, 32).

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

  • sugar-free
  • unflavored powder mixes well with any food or liquid
  • also provides antioxidant-rich compounds via green tea phytosome

Cons

  • price
  • relatively high dose of fiber may not be suitable for everyone
Shop now at Optum

Best fiber supplement to support weight loss

Pure Encapsulations PureLean Fiber

  • Price: $$$
  • Dose: 2 scoops
  • Servings per container: 24

Pure Encapsulations is a supplement manufacturer based in the United States. The company’s plant is located in Sudbury, Massachusetts, and has an “open plant” policy, which means consumers can visit during operating hours and inspect the facility without prior notice.

PureLean Fiber is a powdered supplement providing 10 g of fiber per serving, including a blend of soluble and insoluble fibers derived from foods like flaxseed, prune fiber, apple pectin, and guar gum. It also includes Sunfiber, similar to the product above.

The blend of soluble and insoluble fibers supports healthy blood sugar and cardiovascular health. This supplement is also touted to support weight loss goals, as it provides 1 g of glucomannan per serving.

According to one 2018 study, the supplementation of glucomannan, along with another tropical fruit supplement called garcinia cambogia, led to weight reduction and improvements in blood sugar and blood lipid profiles in individuals with overweight or obesity (33).

PureLean Fiber also contains a prebiotic ingredient, PreticX (a XOS, or xylooligosaccharide). Based on research done at UCLA, the supplementation of PreticX helped reduce bad gut bacteria and increase good gut bacteria in healthy and prediabetic study participants (34).

Pros

  • sugar-free
  • blend of soluble and insoluble fibers
  • gluten- and allergen-free with no artificial additives

Cons

  • price
  • relatively high dose of fiber may not be suitable for everyone
  • contains 2 g of sugar alcohol, which some may be sensitive to
Shop now at Amazon

Comparing fiber supplements

ProductPriceServingProsCons
Fiber Choice Fruity Bites$$2 gummies• convenient gummy form
• may help lower cholesterol		• inulin fiber may cause GI distress
• relatively low dose per serving
Citrucel SmartFiber Caplets$$–$$$2–4 caplets • convenient caplet form• relatively low dose per serving
• price
• number of caplets needed for 1 serving
Metamucil Fiber Capsules$$$3 gummies• convenient gummy form
• may help lower cholesterol 		• price
• number of gummies needed for 1 serving
Benefiber Powder$2 tsp• low cost
• sugar-free
• mixes well with any food or liquid		• relatively low dose per serving
Garden of Life Organic Fiber Supplement$$$1 tbsp• sugar-free
• blend of soluble and insoluble fibers
• mixes well with any food or liquid 		• price
Thorne Research FiberMend$$$1 scoop• sugar-free
• blend of soluble and insoluble fibers
• mixes well with any food or liquid		• high dose of fiber, which may not be suitable for everyone
• price
Pure Encapsulations PureLean Fiber$$$2 scoops• sugar-free
• blend of soluble and insoluble fibers
• mixes well with any liquid		• high dose of fiber may not be suitable for everyone
• price

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 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, 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. This helps you take advantage of the health benefits of the other nutrients that are also packed in fiber-rich foods (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 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 28-g serving providing roughly 10 g of fiber (35).

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 28 g 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, talk with your healthcare professional about adding a fiber supplement to your routine.