Dietary fiber, which naturally occurs in foods like fruits, vegetables, legumes, and whole grains, is known to be good for health if eaten in recommended amounts, approximately 25 grams per day for women and 38 grams per day for men.
However, most people in the U.S. don't eat enough fiber, with an average intake of only 15 grams per day. To make up for this lack of fiber, many people use supplements.
However, these supplements are not guaranteed to offer the same health benefits as fiber-rich whole foods. Only a few fiber supplements have the specific properties needed to produce health benefits.
In this article, we will describe products that might help you increase your fiber intake, explore scientific research on fiber supplements' effectiveness, and discuss the key aspects that determine a good-quality product.
What are fiber supplements?
Fiber supplements are essentially an additional help that may increase daily fiber intake if your diet lacks fiber. While fiber is best obtained from food, functional fiber, found in supplements, sometimes may be helpful when addressing certain health issues.
Fiber supplements come in various forms, ranging from natural compounds like inulin, psyllium, and glucans to synthetic compounds such as polydextrose, wheat dextrin, and methylcellulose. Available in powder, capsule, tablet, or gummy forms, fiber supplements are typically recommended to be ingested once or twice daily.
If you're considering using a fiber supplement, continue reading to learn more about them and the effects they might have on your body if taken regularly.
What does fiber do in the body?
Imagine a type of fiber that acts as a slow-release mechanism for nutrients in your digestive system. When you eat this fiber, it gels up and slows down how fast your body absorbs nutrients from your food. Because of this slow release, some nutrients end up reaching deeper parts of your intestines (like the distal ileum) where they don’t usually go.
When these nutrients reach the distal ileum, they are believed to trigger certain sensors in the gut. Activation of these sensors can start a chain reaction in your body that may lead to several beneficial metabolic effects.
One key reaction is the release of a substance called glucagon-like peptide-1, or GLP-1, into your bloodstream. GLP-1 is an important peptide hormone involved in glucose regulation, satiety, and gastrointestinal motility, giving your body more time to absorb nutrients.
Additionally, depending on the fiber source, it may also help promote digestive health, a healthy gut environment, and regular bowel movements. It might also help manage constipation and diarrhea and be useful in irritable bowel syndrome.
Understanding different types of fiber
Let's discuss different fiber sources, what soluble and insoluble means, and how they act in the body.
Insoluble
Poorly fermented fiber (e.g., wheat bran)
Insoluble fiber is a type of fiber that doesn't dissolve in water and is not well fermented by the body. If the particles of this type of fiber are large and coarse, they can help stimulate bowel movements through a sort of mechanical irritation of the gut lining, which is sometimes referred to as the "plastic effect."
However, when these particles are small and smooth, like those found in wheat bran flour or bread, they don't typically have a laxative effect and are not recommended to help constipation. Insoluble fiber doesn’t form a gel or change the thickness of the gut contents, so it doesn’t provide some of the other health benefits that gel-forming fibers do.
Soluble
Non-viscous, readily fermented fiber (e.g., inulin, wheat dextrin, oligosaccharides, resistant starches)
This type of fiber dissolves in water but doesn't thicken. It is quickly and completely fermented, meaning it's typically not found in stool. This rapid fermentation produces gas that can make you “pass wind.”
These fibers might change the composition of gut bacteria (prebiotic effect), but they don't have a laxative effect at regular doses or provide gel-dependent fiber health benefits.
Viscous, gel-forming, readily fermented fiber (e.g., β-glucan from oats and barley, raw guar gum)
This fiber type dissolves in water and forms a gel, like in oatmeal. It can increase the viscosity of partially digested food, which can slow nutrient absorption, help control blood sugar levels, and contribute to the lowering of elevated cholesterol.
Although it's readily fermented (contributing to the prebiotic effect and producing gas and calorie uptake), this fermentation breaks down the gel, so it doesn't have either a significant laxative effect or help with diarrhea.
Viscous, gel-forming, non-fermented fiber (e.g., psyllium)
Psyllium dissolves in water to form a gel that increases partially digested food viscosity, slowing nutrient absorption, aiding in better blood sugar control, and lowering elevated cholesterol levels. Unlike other fibers, it isn't fermented, so it doesn't produce gas.
Because it stays gelled throughout the large intestine, it can normalize and soften hard stool to relieve constipation and firm up loose stool to help with diarrhea, making it helpful for managing IBS.
Fiber supplements forms
These are the most popular fiber supplement forms:
Gummies. These are comfortable and convenient to consume, as they're easy to chew and swallow. Unlike powders, you don't need to mix them with water, making them a hassle-free option. Gummies often have pleasant flavors, making them more enjoyable to consume compared to products with earthy tastes for some people.
Powder. Powdered supplements can be mixed with water or other beverages, allowing for flexibility in consumption. However, some people may find the taste or texture less appealing.
Capsules. Capsules offer a straightforward method of consumption, as they're enclosed and typically flavorless. They can be quickly swallowed with water, making them a convenient option for those on the go.
Tablets. Similar to capsules, tablets provide a simple way to consume fiber without the need for mixing or preparation. Additionally, some individuals may find it difficult to swallow large pills, leading to potential choking hazards or discomfort.
What are the most common active ingredients of fiber supplements?
The most common active ingredients in fiber supplements include psyllium husk, methylcellulose, wheat dextrin, and inulin. Psyllium husk is a soluble fiber derived from the seeds of the Plantago ovata plant and is widely used for its laxative effects.
Methylcellulose is a synthetic derivative of cellulose that forms a gel-like substance in the intestines, aiding in bowel movement regularity. Wheat dextrin is a soluble fiber extracted from wheat starch, while inulin is a soluble fiber found in various plants.
Do you need fiber supplements?
Whether you need fiber supplements can depend on your current dietary fiber intake and overall health status. While it is proposed that regular fiber supplement intake can provide various health benefits, most epidemiological studies suggest beneficial effects attributed to a diet high in fiber received from whole foods rather than fiber capsules.
However, according to studies, most people do not consume enough fiber. Therefore, in some cases, fiber supplements can be an additional source to help manage insufficient fiber intake.
How to decide which fiber supplements you should take?
It is best if the fiber comes from whole foods. Fiber from whole foods comes with various health benefits, which can be attributed not only to fiber but also to the diverse range of essential micronutrients found in whole foods.
Fiber supplements, which are often processed and are sold in isolated forms, don't necessarily provide the same benefits. Only a few supplements on the market can have specific properties, like forming a viscous gel, that are clinically proven to be beneficial. Thus, not all fiber supplements may be equally effective.
However, if your doctor advises you to take fiber supplements, you need to consider products that contain either insoluble or soluble fiber.
Furthermore, consider choosing supplements that meet the fiber content requirements of "high fiber" or "good source of fiber" definitions. For example, according to the FDA regulations, supplements can be labeled as 'high/rich in fiber' if they contain 5 grams or more per serving, and a good source of fiber is considered from 2.5 to 4.9 grams per serving.
When choosing a fiber supplement, look for a soluble, nonfermenting, gel-forming type of fiber listed on the label. One example of this type of fiber is psyllium husk (seed husk, Plantago ovata), which has been subject to extensive research and is associated with multiple potential health benefits.
How much fiber do you need?
The adequate intake guidelines for dietary fiber are based on evidence linking a high-fiber diet to a reduced risk of cardiovascular disease. The National Academy of Medicine recommends a fiber intake of 14 grams per 1000 kcal consumed.
This recommendation translates to approximately 25 grams per day for women and 38 grams per day for men, specifically for adults aged 21–50. For adults over 50, who typically consume fewer calories, the recommendation is adjusted to 21 grams per day for women and 30 grams per day for men.
What does the science say about taking fiber supplements?
According to a 2017 medical review, fiber supplements may appear to be a healthy option to increase fiber intake, but clinical evidence suggests that most fiber ingredients in supplements do not provide any of the health benefits associated with a high‐fiber diet.
Nonetheless, we will share scientific findings on the effects of dietary fiber on human health:
- Results from several studies suggest that psyllium (one that dissolves in water and forms a gel), when taken with meals, can be effective in lowering blood sugar levels, improving insulin response, and decreasing hemoglobin A1c (a marker of long-term blood sugar levels) in people who are at risk of developing type 2 diabetes.
- Laxative benefits. Soluble fiber can help soften hard stools and reduce symptoms in patients with constipation.
- It can improve stool form and help reduce symptoms in individuals with diarrhea, lactulose-induced diarrhea, and Crohn’s disease.
- Fiber also may help with weight loss or maintenance. Psyllium is proposed to facilitate weight loss by forming a gel in the stomach, which increases feelings of fullness and slows digestion. Additionally, unlike guar gum, psyllium is not fermented in the gut, preventing calorie absorption from fermentation. This is reported to help with sustained weight loss and improved blood glucose, insulin, and LDL cholesterol levels.
- Lower cholesterol levels. Some soluble fibers are reported to lower cholesterol by attaching to bile acids in the gut, which are then excreted. The liver has to use cholesterol from the blood to make more bile acids, reducing overall cholesterol levels. Additionally, the fermentation of fiber produces short-chain fatty acids that may help lower LDL cholesterol, potentially reducing heart disease risk.
Disclaimer — It’s important to note that while fiber like psyllium can help lower blood sugar in people with diabetes, it might enhance the effect of diabetes medications, so it's crucial for these patients to monitor their blood sugar closely if they start taking a fiber supplement like psyllium.
How did we select the best fiber supplements?
Our product selection process included considering various key factors. For us, brand transparency is essential. We prioritized brands that openly communicate about their products and practices, fostering trust with consumers. Next in line was adequate fiber content, which ensures that the product may deliver the intended health benefits.
We also considered quality ingredients, reflecting our commitment to recommending only the best options. Additionally, we looked into customer reviews that provide valuable insights into real-world experiences, guiding our recommendations. Finally, we looked for the best value, seeking products that offer benefits relative to their cost.
Best fiber supplement: shortlist
- ColonBroom — best psyllium husk fiber powder drink
- HUM — best gummies with prebiotic fiber and chlorophyll
- AG1 — best nutrition supplement with over 70 ingredients
- Mindbodygreen — best fiber supplement in powder form
- Live it Up — best fiber supplement with probiotics and enzymes
- Sunergetic — best fiber supplement with psyllium
- Bio.me — best supplement with highest soluble fiber amount
- Benefiber — best on-the-go fiber to support gut health
- Metamucil — best gummies with no added sugar
- Benefiber — best prebiotic gummies with Inulin
- Hilma — best gummies for regular bowel movements
1. ColonBroom — best psyllium husk fiber powder drink
ColonBroom offers a tasty way to support your digestive health with its strawberry-flavored psyllium husk fiber powder. Each serving contains 4 grams of fiber, derived from high-quality psyllium seed husk, which may promote gut microbiome balance and support bowel movement regularity.
According to the brand, this gluten-free, non-GMO powder is made with natural ingredients and no added sugars or artificial flavors. Simply mix a scoop with water to enjoy a drink that is formulated to aid in maintaining a healthy digestive system and help alleviate bloating.
Customer feedback
ColonBroom has a 3.9-star rating on Trustpilot, with 60% of the reviews being positive. On Amazon customers have rated ColonBroom a 3.7-star rating with 53% of the reviews being positive. In general customer reviews online are mixed. Some customers are claiming to have noticed positive results and other states they have not witnessed any changes. There are also quite a few reviews reporting issues with customer services and issues with the subscription model.
One customer on Amazon shared that after trying the product for a month, they found the taste acceptable but noted it required significant stirring to dissolve fully in water. They reported no weight loss and no noticeable change in their bowel movements.
Customers on Trustpilot commented that the product tastes great and advised frequent stirring. However, they expressed frustration with the subscription cancellation process, mentioning that they received a six-month pack before finishing their first and still can't figure out how to cancel the subscription.
Our verdict
What we liked about ColonBroom is that it contains a good amount of fiber (4 g) from the well-researched fiber – psyllium husk. However, the company has no third-party testing and lacks additional certifications to prove compliance with good manufacturing practices, making it difficult to vouch for the brand’s transparency.
Additionally, this product can only be purchased via subscription, which doesn't allow customers to buy a single unit to try it without commitment.
Lastly, several customers have complained about poor customer service and difficulties in canceling subscriptions, indicating a need for improved communication and customer service practices from ColonBroom.
Priced at $43.99 per bottle with a three month supply, ColonBroom is designed to fit most dietary needs and potentially support overall well-being. Each container holds 13.69 ounces, providing 60 servings of this fiber-rich supplement.
2. HUM — best gummies with prebiotic fiber and chlorophyll
Celery Juice Fiber Gummies by HUM provide a daily green boost with a unique blend of celery juice, prebiotic fiber, and chlorophyll. This product contains essential vitamins like A, C, B6, K1, and B9. Overall, the brand claims gummies may nurture gut health and support the cleanse of the digestive tract.
The HUM bottle contains 60 vegan gummies, in total offering 20 servings per bottle. Each serving delivers 5 grams of fiber, which may help increase daily fiber intake. To enhance gut and digestive health, HUM suggests taking 3 gummies daily.
Additionally, HUM is Clean Label Project Certified, GMP-compliant, and non-GMO verified, ensuring it adheres to high-quality standards.
Customer feedback
HUM has a 1.4-star rating on Trustpilot, where only 6% of the reviews are positive, and a 4.3-star rating on Amazon, with 64% of the reviews being positive. Customers on Amazon expressed satisfaction with the vitamin gummies, appreciating their good taste and convenience as they don't require water to consume them. They find the gummies appealing especially when trying to maintain a healthy lifestyle, as other health products often taste unpleasant.
Customers on Trustpilot, however, stated that the company automatically enrolls customers into recurring payments without their knowledge. Additionally, they impose fees for canceling subscriptions, even if the cancellation occurs before the shipment or receiving the product.
Our verdict
What stands out to us about HUM is its fiber content per serving, making it a beneficial addition to any diet that requires increased fiber intake. The ease of consumption makes HUM a convenient option for boosting daily fiber.
Furthermore, the pricing is competitive and seems reasonable, which may appeal to a broad audience. However, there are some concerns from customers about being automatically enrolled in a subscription service, suggesting that HUM could improve its communication and customer service practices.
Priced at $20 for a single purchase, HUM offers a convenient way to increase fiber intake, making it a potentially good addition to one's diet.
3. AG1 — best nutrition supplement with over 70 ingredients
AG1 is a nutrition supplement designed to replace multiple products by providing essential nutrients in a single scoop. With over 70 ingredients, including a multivitamin, multimineral, gut-friendly bacteria, fiber, antioxidants, and mushrooms, AG1 brand claims to support mental performance, energy, heart health, and immune defense.
It is vegan, gluten-free, dairy-free, egg-free, and contains no added sugar, making it suitable for paleo and keto diets. Simply mix one scoop with 250 ml of cold water and enjoy the refreshing pineapple and vanilla taste.
AG1 has been also mentioned as the top dietary supplement by Andrew Huberman at the Joe Rogan podcast. Huberman called AG1 a foundational supplementation, a great combination of different herbs and compounds, that you otherwise wouldn’t be able to take one by one. However, customer reviews tell a different story.
Customer feedback
AG1 has a 3.1-star rating on Trustpilot, and opinions about the product are equally positive and negative. The positive reviews more or less said that those using AG1 for a year noticed fewer illnesses and improved hair and nail health. They also mentioned that it helped reduce their caffeine intake and improve energy levels.
On the other hand, customers who left negative reviews reported experiencing abdominal pain at night, leading them to stop using the product. Many of these reviews criticized the product as being overhyped, excessively advertised, and too expensive.
One customer shared he was convinced to try AG1 because of its persuasive advertising. Despite taking it daily for more than a month, he noticed no positive effects and questioned both its absorption into the body and the effectiveness of its ingredients.
Overall, all reviewers agreed that customer service was excellent and very professional, however, this still can not overshadow the fact that many have not seen the effects promised by advertisement and experts.
Our verdict
What we like about this product is its transparency. The product is manufactured in TGA-registered, NSF Good Manufacturing Practice (GMP) registered facilities, and is also Climate Neutral and NSF Sport® Certified. What we did not like about AG1 is that it provides a comparatively low fiber amount per serving, and although it is packed with other nutrients and vitamins, the cost is very high.
Priced at $99 per single purchase, AG1 delivers many different nutrients.
4. Mindbodygreen — best fiber supplement in powder form
Organic Fiber Potency+ by Mindbodygreen is a supplement in a powder form designed to improve regularity, reduce bloating, and support satiety, according to the brand. Combining organic guar fiber, green kiwifruit, a mushroom trio, and Bacillus subtilis probiotic, it may nurture gut health and promote digestive regularity.
Additionally, Mindbodygreen is Clean Label Project certified, GMP-compliant, and non-GMO verified, demonstrating its commitment to high-quality standards. The brand also claims that each ingredient is meticulously tested for identity and label claim accuracy, delivering a quality product to its customers.
Customer feedback
Mindbodygreen does not have many reviews online on trusted platforms. However, we found a couple on Trustpilot, both being 5-star reviews. The comments are not about the product itself but rather about the company and its practices.
One reviewer praised the company's exceptional customer service. They appreciated the ethical approach of sending reminder emails about their subscription and the possibility of adjusting it, unlike some other companies that use questionable practices to keep subscriptions going.
The second reviewer shared that she appreciated the official website providing valuable and educational information about health and supplementation.
Our verdict
What we liked the most about Mindbodygreen was its transparency. It is certified organic by Quality Assurance International (QAI) and adheres to high standards. This brand is honest with its customers about subscription possibilities, offering reminder emails and putting people's experience above everything.
It is also important to note that this brand has one of the highest fiber amounts of 6 grams per single serving compared to other brands included on the list. Therefore, Mindbodygreen delivers high-fiber, really targeting to improve gut health.
Priced at $60, Mindbodygreen offers subscriptions with cost savings and convenience, with options for bi-monthly deliveries. Try Organic Fiber Potency+ for potential benefits of better gut health and overall well-being.
5. Live it Up — best fiber supplement with probiotics and enzymes
Experience the vitality of Super Greens by Live it Up, an all-natural dietary supplement crafted from organic vegetables to enrich your daily nutrient intake, according to the brand. It may broaden your nutrition spectrum and aid in meeting recommended fruit and vegetable consumption goals, offering 3 grams of fiber per serving.
Live it Up can be consumed at any time of day. According to the brand, it may serve as a nutritious morning boost or a caffeine-free alternative to increase energy levels. However, it is important to note that while Super Greens complement vegetable intake, they don't replace the essential nutrients found in whole vegetables crucial for gut health, appetite regulation, and overall well-being.
Moreover, Live it Up is rich in vitamin and mineral content. The product also contains probiotics and enzymes, which may help alleviate bloating and support immune function. To incorporate Live it Up into your routine, all you have to do is mix it with water, milk, smoothies, or even meals for potential benefits.
Customer feedback
We couldn't find reviews for Live It Up on Amazon or Trustpilot, but we discovered several on Reddit. One user tried the Live It Up Super Greens and reported that the powder tastes good and offers better value with a monthly subscription. Although the brand doesn't provide a storage jar and travel packs like other brands, the customer believes the savings are substantial.
Other Reddit comments were also positive, with most users highlighting that they appreciate the Live it Up brand's quality and affordability compared to other brands.
Our verdict
What we liked the most about Live It Up is that it contains high-quality, various ingredients that may provide customers with different micronutrients, probiotics, and enzymes while offering a reasonable price for a quality product. Moreover, the brand is third-party tested and GMP-compliant, which gives peace of mind knowing it complies with high standards.
Live it Up costs $59.99 for a single purchase and is a great option that can potentially deliver vital nutrients.
6. Sunergetic — best fiber supplement with psyllium
Sunergetic's Psyllium Husk Fiber supplement features 240 unflavored capsules designed to support digestive health and regularity, according to the brand. Each capsule is an additional source of fiber that may aid in maintaining intestinal health and overall digestion.
Sunergetic's Psyllium Husk supplement is a convenient dietary fiber solution, offering 1,450 mg of psyllium husk per serving. It is suitable for vegans and adults and provides a hassle-free fiber addition to your diet.
Customer feedback
Sunergetic has few customer reviews on platforms like Reddit or Trustpilot. However, on Amazon, this product boasts a 4.5 out of 5-star rating with 6,589 ratings in total. Many customers have noted that the capsules are quite large, and some might find them difficult to swallow. One reviewer mentioned that, although larger than expected, the capsules take effect within a few hours, suggesting that it might be best to be at home when first trying them out.
Another customer who has been using these Psyllium capsules for years expressed dissatisfaction with their most recent purchase. They noted an unpleasant flavor upon ingestion, unlike previous flavorless versions. Disappointed by this change, they are considering switching to a different brand offering flavorless capsules.
Our verdict
What we liked about this product is that it includes one of the most well-researched sources of fiber: psyllium, which has been proven to aid digestion and improve gut health. Additionally, we like that Sunergetic is one of the cheaper options on the list and offers a good number of capsules at its price. The brand is also certified by Good Manufacturing Practices (GMP) in an FDA-registered facility, adhering to the required standards.
However, we didn't like that this product contains the lowest amount of fiber per serving compared to its competitors. While supplements typically offer 2.5 to 5 grams of fiber per serving, this product falls short of delivering an adequate amount.
Priced at $19.90, Sunergetic is an affordable addition of fiber to your wellness routine.
7. Bio.me — best supplement with highest soluble fiber amount
Bio. me is a prebiotic fiber blend that promotes digestive health and gut wellness. Its proprietary mix of two prebiotic fibers, including resistant potato starch and partially hydrolyzed guar gum (PHGG), delivers 7g of soluble fiber per serving.
Ideal for men and women, the blend may help foster a balanced microbiome and gut lining while potentially relieving bloating and discomfort without gas or cramping over time, according to the brand. Bio.me is versatile and easy to use. Simply mix it into beverages or food for enhanced nutrient absorption and regularity. Additionally, brand products are non-GMO, dairy-free, and gluten-free, backed by third-party testing, and certified Glyphosate Residue Free.
Customer feedback
Bio.me has no reviews on platforms like Trustpilot or Reddit. However, it has 4.2 out of 5 stars on Amazon, with 80 ratings in total. One customer shared their positive experience with this prebiotic, highlighting that it does not cause cramping or bloating, unlike other brands they've tried. They praised it as the best prebiotic they've ever used, noting its flavorless quality and ease of use. When mixing the product with morning coffee or water, it dissolved well without leaving any gritty aftertaste. A customer described it as very smooth.
On the other hand, another customer who reviewed this prebiotic fiber, noted that despite their high-standards and experience with various brands, this product did not meet their expectations. While appreciating the branding, organic labeling, and glyphosate-free product from a woman-founded company, the customer expressed dissatisfaction with the taste.
Our verdict
What we liked the most about this product was its highest fiber content per serving, which exceeded the average amount found in fiber supplements. With 7 grams of fiber per serving, Bio.me aims to bridge the gap between the shortage of fiber intake. While this product is not the sole solution for your fiber intake, it can be a trustworthy addition to your diet.
Priced at $31.50, Bio.me is a great option for those looking for quality fiber products.
8. Benefiber — best on-the-go fiber to support gut health
Benefiber Advanced Digestive Health Prebiotic Fiber + Probiotics offers convenient on-the-go support for gut health. According to the brand, it may ease abdominal discomfort and occasional constipation without causing diarrhea.
Each stick pack dissolves effortlessly in food or beverages, delivering a blend of prebiotic fiber and probiotics to nurture and strengthen beneficial gut bacteria flora. Simply stir one stick pack into 4–8 oz. of any beverage or soft food twice daily.
Benefiber is gluten- and sugar-free, ensuring compatibility with various dietary preferences. With 4 g of soluble fiber per serving, it offers an adequate amount of fiber to incorporate into your daily routine.
Customer feedback
Benefiber has no reviews on Trustpilot; however, it has quite a large number of reviews on Amazon and Reddit. Some customers on Reddit shared that the product has a faint sweet and starchy taste and gives drinks a slightly viscous texture. While they don't find these characteristics extremely off-putting, they mentioned that the product's presence in drinks is noticeable. Other customers on the Amazon website pointed out similar opinions about noticeable taste post-drinking.
On the other hand, one customer reports using Benefiber for five to six years per their doctor's advice, appreciating its effects and the convenience of individual packets, especially when traveling.
Our verdict
What we liked most about this product is its convenience. Benefiber offers pre-measured fiber in each stick, so all you need to do is mix it with water and drink it. Also, each serving contains a good amount of fiber of 4 g, ensuring you get the right amount.
Additionally, we liked that this product is the most affordable option on the list, making quality fiber accessible to many people.
At only $9.02, Benefiber Advanced Digestive Health Prebiotic Fiber + Probiotics offers great value for money.
9. Metamucil — best gummies with no added sugar
Metamucil Fiber Gummies offer a convenient way to boost your daily fiber intake, according to the brand. Gummies contain a plant-based fiber blend, including Fibersol®, which may help achieve daily intake goals. With just three gummies, you can add 5 g of fiber to your diet.
Fiber in Metamucil gummies may act as a prebiotic that might maintain digestive balance by acting as an energy source for the good bacteria in your gut. These gummies are an easy addition to your daily routine, as you need to take 3 gummies a day. Suitable for adults, Metamucil also caters to the pickiest palates, as gummies have an orange flavor and no added sugar.
Customer feedback
Metamucil has no reviews on Trustpilot, but it is frequently discussed on Reddit. It has 8,767 reviews on Amazon, with an average rating of 4.5 out of 5 stars. One Amazon customer praised the gummies as a great alternative to traditional forms, highlighting their good taste and manageable chewiness. They also appreciated the convenience, noting that three gummies daily are easy to handle and require no preparation, unlike powder forms.
A Reddit user mentioned using Metamucil gummies for about two weeks and found them effective with constipation. However, they still experienced some feelings of incomplete bowel movements despite taking the recommended dosage.
Our verdict
What we liked most about this brand is that it provides a good amount of fiber per serving. The gummies are easy to consume, making them suitable for those who cannot stand mixing powder with water.
We didn't like that the product contains 2 grams of natural sugars. Although the brand states there are no added sugars, the gummies are still sweeter than some other competitor products.
Metamucil gummies, priced at $22.79, offer a tasty solution for increasing fiber intake and potentially promoting digestive wellness.
10. Benefiber — best prebiotic gummies with Inulin
Benefiber Prebiotic Fiber Supplement Gummies with Probiotics offer a convenient solution to potentially enhance digestive health. This 50-count bottle includes orange, raspberry, and cherry-flavored gummies for additional daily fiber intake. According to the brand, these fruit gummies are naturally flavored and colored without artificial additives.
Designed for adults, Benefiber prebiotic gummies contain Inulin, a plant-based prebiotic, and Bacillus coagulans (Lactospore®), a probiotic that may foster the growth of beneficial bacteria in the gut. The brand suggests chewing two gummies up to two times a day for daily intake.
Customer feedback
The Benefiber brand and its products have a few comments on Amazon and Reddit, but unfortunately, none on the Trustpilot.
On Reddit, customers generally found Benefiber effective for constipation. Similarly, one customer on Amazon appreciated the assorted fruit flavors of the gummies — orange, raspberry, and cherry. They enjoyed the well-balanced flavors and chewy texture.
The customer also valued the dual benefits for digestive health, noting that both prebiotics and probiotics can support gut health and describing them as a dynamic duo that helps with digestion.
However, some customers on Reddit noted that while the product is working for them, it is pretty costly given the small size of the bottle.
Our verdict
What we liked about Benefiber gummies is that they provide an adequate amount of fiber—3 grams per serving—and contain no added sweeteners or flavors. Made with natural ingredients, these gummies may be a helpful addition to one's diet.
We also liked that the gummies have an appropriately chewy texture and don't stick to your teeth, and according to the customer reviews, this product works as advertised.
Benefiber Prebiotic Fiber Supplement Gummies with Probiotics, priced at $24.69, offer a convenient solution for additional fiber intake.
11. Hilma — best gummies regular bowel movements
Hilma offers a plant-based dietary supplement crafted to promote bowel movement regularity and support digestion in a gummy form. According to the brand, each serving contains 5 g of prebiotic fiber sourced from chicory root, which may aid in maintaining a healthy microbiome and promoting regular bowel movements.
Fiber Gummy by Hilma is made with natural ingredients and adheres to strict quality standards, including third-party verification and domestic manufacturing in the U.S. Additionally, the brand suggests taking three gummies daily for optimal results.
Customer feedback
Hilma has only one review on Trustpilot with a 3.7-star rating; on Amazon, this product has a 4.1-star rating out of 5 with 64 ratings in total. About 50% of reviews were 5 stars, with some mentioning that the product is practical and easy to incorporate into a daily routine.
However, one customer found the gummies overly sweet, making consuming the recommended dosage difficult. Due to the sweetness, they only managed to take one, and they were unsure of the effectiveness, as they needed to use them longer to evaluate.
Another customer spoke about a similar experience and shared pictures. They pointed out that gummies stick to their teeth, and it is hard to pick them out.
Our verdict
What we liked the most about this brand is its transparency about third-party testing. We also liked that it contains a good amount of fiber per single serving, which may deliver the advertised effects.
However, we didn't like that the gummies contain 3 g of sugar per serving, which is not a favorable option for those conscious of their sugar intake. Additionally, this product is reported to stick to people's teeth, which doesn't give them the best experience.
Priced at $26, Hilma may offer the potential benefits of additional fiber intake.
Comparison table
| Brand | Price | Servings per container | Form | Serving size | The amount of fiber per serving | Flavor |
| ColonBroom | $43.99 | 60 | Powder | 1 scoop | 4 g | Strawberry-flavored |
| HUM | $20.00 | 20 | Gummies | 3 gummies | 5 g | Green apple with other natural flavors |
| AG1 | $99.00 | 30 | Powder | 1 scoop | 2 g | Pineapple and vanilla, no additional flavoring |
| Mindbodygreen | $60.00 | 20 | Powder | 1 scoop | 6 g | Natural, no additional flavoring |
| Live it Up | $59.99 | 30 | Powder | 1 scoop | 3 g | Natural, no additional flavoring |
| Sunergetic | $19.90 | 120 | Capsules | 2 capsules | 0.9 g | Unflavored |
| Bio.me | $31.50 | 30 | Powder | 1 tablespoon | 7 g | Unflavored |
| Benefiber | $9.02 | 15 | Powder | 1 stick | 4 g | Unflavored |
| Metamucil | $22.79 | 40 | Gummies | 3 gummies | 5 g | Orange |
| Benefiber | $24.69 | 25 | Gummies | 2 gummies | 3 g | Natural assorted fruit flavor |
| Hilma | $26.00 | 20 | Gummies | 3 gummies | 5 g | Naturally derived flavors only |
Summary about the best fiber supplements
In summary, the best fiber supplements are those that can offer you a value for your money, meaning that they are priced reasonably for a higher count of fiber for daily servings. It is very important to check the back of the label and ensure that fiber amount per each serving is adequate.
Products that may increase fiber intake have a fiber content of 5 grams or more per serving. This will essentially mean that the product is more likely to help address your dietary needs. Below, we have concluded which products we believe are the most suitable for certain health and lifestyle needs.
Best overall
HUM, in our opinion, is one of the best options for fiber intake. These gummies contain celery juice, prebiotic fiber, and chlorophyll, and essential vitamins like A, C, B6, K1, and folate. Additionally, it has natural flavors and contains no additives. For its high fiber content of 5 grams and convenient daily intake form, HUM deserves recognition as one of the best overall products on the list. Despite some concerns about subscription practices, it offers competitive pricing and certifications, making it a potentially beneficial addition to a diet.
Best for diarrhea
Bio.me contains a prebiotic fiber blend that is gluten-free and non-GMO, offering gentle support for digestive health without causing discomfort, according to customer reviews. With 7 grams of soluble fiber per serving, Bio.me provides the highest amount of fiber in total and contains two different types of soluble fiber. This fiber blend may help foster a balanced microbiome and gut lining while helping with diarrhea over time. Its versatility and ease of use, combined with a focus on product quality, make Bio.me a suitable choice for helping manage bloating, cramping, and diarrhea.
Best for constipation
Super Greens by Live It Up might be particularly beneficial for constipation due to its inclusion of probiotics. Probiotics are beneficial bacteria that can promote a healthy gut environment and regular bowel movements. By incorporating Live It Up into your routine, you're not only getting a potential boost of essential vitamins and minerals but also introducing probiotics that may help alleviate bloating and support digestive health. This combination of nutrients and probiotics could make Live It Up a potential option for addressing constipation and promoting overall digestive wellness.
Best for blood sugar
Mindbodygreen stands out for its high fiber content of 6 grams. The product contains guar fiber, also known as guar gum, which is a soluble fiber derived from the seeds of the guar plant.
Guar gum may help manage blood sugar levels by slowing down digestion and carbohydrate absorption, leading to more gradual glucose release into the bloodstream. This may prevent spikes in blood sugar, promoting more stable and controlled levels. Therefore, we believe this product might be beneficial for digestive health and potentially blood sugar control.
Best for immune health
Live It Up Super Greens and AG1 offer a broad spectrum of nutrients and vitamins. Live It Up contains various ingredients like kale, spirulina, and chlorella, including probiotics and enzymes, that may support overall wellness. Additionally, AG1 contains over 70 different ingredients, such as magnesium, folate, vitamins A, C, E, B6, B12 and more. It also contains various antioxidants and minerals, which may help improve energy levels and support immune system health.
Best for travel
Celery Juice Fiber Gummies by HUM are a great choice for travelers. They don't need water, so you don't have to worry about spills or carrying extra liquids. The small plastic bottle is easy to take with you in your bag without taking up too much space. The gummies are easy to grab and take while you're on the move, helping you get your supplementary fiber intake without any fuss.
Best gummy
In our opinion, HUM is the best fiber gummy on this list. Unlike other gummies, it is low in natural sugars and has no customer reports of being too sweet. The taste is a natural blend of apple and celery, which customers seem to like. Additionally, the gummies don't stick to teeth, and the texture and chewing experience are pleasant. Importantly, each serving contains 5 grams of fiber, providing an adequate daily fiber boost.
Best value
We believe two products offer the best value, with Bio.me being our top choice. Bio.me contains the highest amount of fiber, making it potentially the most optimal option on the list. Customers report that it's the only product they've tried that is gentle on their stomach and doesn't cause abdominal pain. Additionally, Bio.me is cost-effective when considering the number of servings it provides for its price and quality.
We also think Sunergetic's psyllium husk capsules offer good value for money, as it provides a cost-effective solution with 240 capsules per bottle for digestive support. This supplement has high-quality ingredients and is a budget-friendly option for users seeking reliable fiber supplementation.
Best for weight loss
Mindbodygreen is one of our chosen fiber products that may help with weight management. While it won't help you shed all the pounds alone, it can be a useful addition to help you with food intake regulation. As mentioned previously under the “best for blood sugar“ heading, this product contains guar gum, which is a soluble fiber. Soluble fibers like guar gum can dissolve in water, forming a gel-like consistency that may help slow down nutrient absorption and promote feelings of fullness, which might help you manage cravings and food intake.
When to avoid fiber supplements?
Fiber supplements are generally beneficial but should be used cautiously in certain situations.
- Individuals with gastrointestinal disorders such as bowel obstructions, Crohn's disease, or severe constipation should avoid fiber supplements or use them only after seeking approval from a doctor.
- Additionally, fiber can interfere with the absorption of certain medications, including antidepressants, carbamazepine, cholesterol-lowering drugs, diabetes medications, lithium, and digoxin.
- Lastly, allergies to specific ingredients in fiber supplements can cause allergic reactions. Make sure to read the label and check the full ingredient list to see if it doesn’t contain anything you are allergic to.
Always consult with a healthcare professional before starting a new supplement if you have underlying health issues or are taking medication to ensure safe and effective usage.
Best natural alternatives to fiber supplements
The best natural fiber alternative is to get fiber from your food. Whole foods offer a rich source of dietary fiber along with other essential nutrients.
Fruits like apples, berries, and oranges, vegetables such as broccoli, carrots, and leafy greens, and whole grains like oats and quinoa are excellent options. Legumes, including beans, lentils, and chickpeas, as well as nuts and seeds, also provide significant fiber.
To start, you can incorporate at least three servings of whole grains into your daily meals — oatmeal for breakfast, whole wheat bread for lunch, and brown rice for dinner.
Additionally, enrich your diet with legumes by adding black beans to burritos or chickpeas to salads. Aim for five servings of fruits and vegetables each day, prioritizing whole fruits over dried fruits or juices and keeping cut-up vegetables available for easy snacking. Also, it's excellent to mix edible seeds like chia or oil-rich poppy seeds with yogurt as they are an excellent source of micronutrients, fiber, healthy fats, and more.
If you're not accustomed to a high-fiber diet, increase your fiber gradually to avoid digestive issues like gas and diarrhea, and ensure you drink plenty of water.
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FAQ
Is there any harm in taking a fiber supplement every day?
Yes and no. Taking a fiber supplement daily is generally safe for most people and can help with digestion and normalizing bowel movements. However, excessive intake may cause bloating, gas, or constipation. It's important to increase fiber gradually and maintain adequate hydration. Always consult a healthcare provider before starting any new supplement regimen.
Is there a difference between fiber and dietary fiber?
Yes, there is a distinction. Fiber generally refers to all fiber types, including those added to foods or supplements. Dietary fiber, on the other hand, specifically refers to the natural fibers found in foods such as fruits, vegetables, grains, and legumes that are consumed as part of your diet.
Which type of fiber is the best?
Psyllium. This fiber is considered one of the best types of fiber due to extensive research supporting its effectiveness. It is suggested to help lower cholesterol, manage blood glucose levels, and acts as a stool softener. Additionally, it may aid in managing certain irritable bowel syndrome symptoms and may support weight management.
Can I take fiber supplements daily?
Yes. Using fiber supplements daily has not been shown to be harmful. However, each brand is slightly different, so if you are having trouble tolerating the supplement due to bloating or gas, you may try a different brand. Additionally, follow the recommended dosage on the product label and consult with your healthcare provider if you have any underlying health conditions or are taking other medications.
What is the best time of day to take fiber supplement?
Anytime. It depends on your routine and the type of fiber you are using. Some fibers can be consumed up to three times a day, morning, afternoon, and evening, before breakfast, lunch, or dinner. However, you must follow the manufacturer's advice for supplement intake.
Will a fiber supplement help me lose weight?
Yes and no. Adequate fiber consumption can help you feel fuller and lead to less food cravings. Additionally, it might help regulate your blood sugar levels, which may assist with weight loss or maintenance. However, relying solely on fiber supplements is not sufficient for weight loss. The process requires changing a lifestyle, including regular daily exercises, mindful eating, and incorporating fiber into your diet as part of your overall approach.
9 resources
- FDA. CFR - Code of Federal Regulations Title 21.
- Colorado State University. Fiber.
- The Permanente Journal. High Amount of Dietary Fiber Not Harmful But Favorable for Crohn Disease.
- Nutrition Today. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1: What to Look for and How to Recommend an Effective Fiber Therapy.
- Institute of Medicine. Dietary reference intakes: Energy, carbohydrates, fiber, fat, fatty acids cholesterol, protein and amino acids.
- Journal of Ethnopharmacology. Psyllium decreased serum glucose and glycosylated hemoglobin significantly in diabetic outpatients.
- Journal of the American Association of Nurse Practitioners. Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy: Fiber supplements and clinically proven health benefits.
- International Journal of Food Sciences and Nutrition. A review on the role of fiber and fiber supplements in health.
- Nutrition Today. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1.
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