8 of the Best Fiber Supplements, According to a Dietitian

Fiber plays a crucial role in maintaining a healthy diet, yet many people struggle to get enough of it in their daily meals. The average American only consumes about half of the recommended daily amount of fiber, which is 25-30 grams per day. That’s where fiber supplements can come in handy.

Not all fiber supplements are created equal, however. Some may be more effective than others at improving digestion, reducing cholesterol levels, and aiding weight loss. To help you choose the right one, we spoke with a registered dietitian to determine which fiber supplements are the best on the market.

Whether you’re looking for a powder, pill, or gummy, there’s a fiber supplement out there that’s right for you. Below are eight of the best options recommended by our dietitian expert.

Why Fiber is Important for Your Health

What is Fiber?

Fiber is a type of carbohydrate that the body cannot digest. It is found in plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds.

Fiber can be divided into two main types:

• Soluble fiber: This type of fiber dissolves in water and forms a gel-like substance in the intestines. It can help lower cholesterol levels and improve blood sugar control.
• Insoluble fiber: This type of fiber does not dissolve in water and adds bulk to the stool. It helps regulate bowel movements and prevent constipation.

The Benefits of Fiber

Fiber offers a wide range of health benefits, including:

• Lowering cholesterol levels: Soluble fiber can bind to cholesterol and help the body eliminate it.
• Improving digestion: Insoluble fiber adds bulk to the stool, helping to promote regular bowel movements and prevent constipation.
• Reducing the risk of developing chronic diseases: Fiber intake has been linked to a reduced risk of several chronic diseases, including heart disease, diabetes, and certain types of cancer.

How Much Fiber Do You Need?

The recommended daily intake of fiber is 25 grams per day for women and 38 grams per day for men. However, most Americans do not consume enough fiber in their diets.

The best way to increase fiber intake is to include more fiber-rich foods in your diet, such as:

• Whole grains – brown rice, quinoa, whole wheat bread
• Fruits – berries, oranges, apples, pears
• Vegetables – broccoli, carrots, spinach, kale
• Nuts and seeds – almonds, chia seeds, flaxseeds, pumpkin seeds

If you are unable to meet your daily fiber needs through diet alone, fiber supplements can be a helpful option. Talk to your doctor or a registered dietitian before taking any supplements.

How to Choose a Fiber Supplement

1. Consider your dietary needs

Before choosing a fiber supplement, it’s important to consider your specific dietary needs. If you already eat a high-fiber diet, you may only need a supplement with a small amount of fiber. However, if you struggle to meet your daily fiber intake, opt for a supplement with a higher fiber content.

2. Examine the type of fiber

Fiber supplements come in different forms, such as psyllium, glucomannan, methylcellulose, and inulin. Each type of fiber has unique properties that can provide different health benefits. For example, psyllium supplements can help regulate blood sugar levels, while glucomannan supplements can aid in weight loss.

3. Check for added ingredients

Some fiber supplements may contain added ingredients, such as artificial sweeteners or flavors. It’s important to check the ingredient list to ensure that you are not consuming any unwanted ingredients that could negatively affect your health.

4. Evaluate the form of the supplement

Fiber supplements come in various forms including powder, capsules, and chewable tablets. If you have difficulty swallowing pills, a powder or chewable supplement may be a better option for you. Checking the form of the supplement is important to ensure that you are able to consume it comfortably.

5. Consult with your healthcare professional

Before starting any new supplement, it’s important to consult with your healthcare professional. They will be able to advise you on the best fiber supplement for your specific needs and condition, as well as any potential interactions with other medications or supplements you may be taking.

Garden of Life Organic Fiber Powder

Overview

Garden of Life Organic Fiber Powder is a plant-based, certified organic fiber supplement that is naturally sourced from ingredients like flaxseed and chia seeds. With 5 grams of fiber per serving, this supplement can help support digestive health and regularity.

Benefits

The fiber in Garden of Life Organic Fiber Powder can help promote satiety, or the feeling of fullness, which can support healthy weight management. It is also low glycemic, so it won’t cause spikes in blood sugar levels.

In addition to its fiber content, Garden of Life Organic Fiber Powder also contains probiotics and enzymes to support optimal digestion.

Usage

Garden of Life Organic Fiber Powder can be mixed into water, juice, or a smoothie for easy consumption. It can be taken once daily or as recommended by a healthcare professional.

Be sure to drink plenty of water throughout the day when taking fiber supplements to avoid constipation or other digestive issues.

NOW Psyllium Husk Powder

Overview

NOW Psyllium Husk Powder is a popular fiber supplement that is made from the husks of the Plantago ovata plant. It is considered one of the best sources of soluble fiber and is often used to promote digestive health and regularity.

Benefits

Psyllium husk powder has a number of benefits and is known to help with a variety of health conditions, including:

• Constipation and irregularity
• High cholesterol
• Heart disease
• Diabetes
• Weight management

When taken as directed, NOW Psyllium Husk Powder can help improve digestive regularity, promote feelings of fullness, and may even help lower cholesterol levels in some individuals.

Usage

NOW Psyllium Husk Powder can be added to a variety of foods and beverages, including smoothies, oatmeal, and yogurt. It is important to follow the dosing instructions carefully and drink plenty of water throughout the day to avoid constipation.

This supplement may interact with certain medications, so it is important to talk to your doctor before taking it, especially if you are on medication for diabetes or heart disease.

Metamucil Fiber Supplement

What is Metamucil?

Metamucil is a fiber supplement that contains psyllium husk, a natural source of soluble fiber. It comes in various forms, including powder, capsules, and wafers. Metamucil is used to help relieve constipation, diarrhea, and irritable bowel syndrome. It can also help lower cholesterol levels, regulate blood sugar, and promote weight loss.

How does Metamucil work?

The soluble fiber in Metamucil absorbs water and forms a gel-like substance in the digestive tract. This gel helps regulate digestion and promotes regular bowel movements. The fiber also helps lower cholesterol levels by binding to bile acids in the intestine and preventing them from being reabsorbed. Metamucil can also help regulate blood sugar levels by slowing down the absorption of sugar in the small intestine.

How to take Metamucil?

Metamucil should be taken with at least 8 ounces of water or another liquid. It is recommended to start with a small dose and gradually increase over a few days to avoid any digestive discomfort. The recommended daily dose of Metamucil is 1-2 tablespoons of powder or 4-6 capsules. It is important to drink plenty of water throughout the day when taking Metamucil to prevent constipation.

• Metamucil is not recommended for those with difficulty swallowing or intestinal blockages.
• It is important to consult with a healthcare professional before starting any fiber supplement, especially if you have any underlying health conditions.
• Side effects of Metamucil may include bloating, gas, and abdominal discomfort.
• Metamucil should be stored in a cool, dry place and used within the expiration date.

Pros	Cons
Effective in relieving constipation and diarrhea	May cause bloating and gas
Can help lower cholesterol levels	Not recommended for those with difficulty swallowing or intestinal blockages
May help regulate blood sugar levels	Should be taken with plenty of water and gradually increased to avoid digestive discomfort
Comes in various forms and flavors	Should be used under the guidance of a healthcare professional

Benefiber Fiber Supplement

What is Benefiber?

Benefiber is a fiber supplement that contains wheat dextrin, a type of soluble fiber that dissolves easily in water. It is gluten-free and does not have any added sugar or flavorings.

How does Benefiber work?

When you consume Benefiber, the wheat dextrin forms a gel-like substance in your digestive system that helps to slow down the absorption of carbohydrates, therefore regulating blood sugar levels. The gel also helps to ease bowel movements, preventing constipation.

Benefits of taking Benefiber

– Helps with regularity and bowel movements

– Keeps you feeling fuller for longer periods of time

– Supports healthy digestion

– Regulates blood sugar levels

– Gluten-free and sugar-free

How to take Benefiber

Benefiber can be taken by dissolving one tablespoon or packet in a glass of water or any other beverage, up to three times per day. It can also be added to food such as yogurt, oatmeal, or smoothies. It is important to drink enough water when taking Benefiber to prevent dehydration.

Possible side effects

While Benefiber is generally safe for most people, it can cause bloating, gas, and cramping in some individuals. These side effects can be minimized by starting with a lower dosage and gradually increasing over time. It is also important to drink enough water to prevent dehydration.

Conclusion

Benefiber is a simple and easy way to increase your daily fiber intake, which can have a positive impact on your digestion and overall health. As with all supplements, it is important to speak with your healthcare provider before starting to take Benefiber.

Fiber Choice Chewable Tablets

Product Description

Fiber Choice Chewable Tablets are a convenient and tasty way to boost your fiber intake. Each tablet contains 3 grams of prebiotic fiber, which supports digestive health and helps maintain regularity. The tablets come in a variety of flavors, including strawberry, orange, and assorted fruit.

Benefits

Fiber Choice Chewable Tablets are an excellent source of fiber, which can help lower cholesterol and blood sugar levels, promote weight loss, and improve overall gut health. The tablets also contain inulin, a prebiotic fiber that feeds the good bacteria in your gut, further improving digestive health.

Usage

Simply chew 2 tablets twice a day, with or without food, to boost your daily fiber intake. Fiber Choice Chewable Tablets are suitable for both adults and children over the age of 12. They are also gluten-free, and do not contain any artificial colors or flavors.

Conclusion

Fiber Choice Chewable Tablets are an easy and delicious way to increase your fiber intake and support digestive health. With a variety of flavors to choose from, these tablets are a great alternative to traditional fiber supplements. Try them today and feel the difference!

Heather’s Tummy Fiber Organic Acacia Senegal Powder

What is it?

Heather’s Tummy Fiber Organic Acacia Senegal Powder is a prebiotic fiber supplement made from the sap of the Acacia Senegal tree. This powder is 100% organic and gluten-free, making it a great option for those with dietary restrictions.

Benefits

This powder is an excellent source of soluble fiber, which can help to regulate digestion, improve bowel regularity, and alleviate symptoms of IBS. The prebiotic properties of this fiber can also help to support the growth of beneficial gut bacteria, improving overall digestive health.

How to use it

• Add 1/2 to 1 tablespoon of Heather’s Tummy Fiber to 8 ounces of liquid and stir until dissolved.
• Drink immediately, as the solution may thicken if left to sit for too long.
• This powder can be added to water, juice, smoothies, or any other beverage of your choice.

Safety precautions

As with any supplement, it is important to consult with a healthcare professional before adding Heather’s Tummy Fiber to your diet. This powder may not be appropriate for individuals with certain medical conditions or taking certain medications. Additionally, it is important to start with a low dose of this powder and work your way up gradually to avoid any digestive discomfort.

Viva Naturals Organic Ground Flaxseed

What is Flaxseed?

Flaxseed is a plant-based food that is rich in fiber, healthy fats, and various important nutrients that promote good health. Flaxseed comes in various forms, including whole, ground, and oil. It is a popular food supplement that is often added to smoothies, cereals, baked goods, and salads.

Benefits of Viva Naturals Organic Ground Flaxseed

Viva Naturals Organic Ground Flaxseed is a top-rated fiber supplement that is known for its numerous health benefits. Some of the benefits include:

• High in fiber, which aids digestion and promotes regularity
• A rich source of omega-3 fatty acids, which are important for heart health and lowering cholesterol levels
• Contains lignans, which are powerful antioxidants that help protect against cancer and other chronic diseases
• Gluten-free and vegan, making it suitable for people with dietary restrictions

How to Use Viva Naturals Organic Ground Flaxseed

Viva Naturals Organic Ground Flaxseed can be added to a variety of foods to increase your daily fiber intake. Some ideas include:

1. Mixing it into oatmeal or yogurt for breakfast
2. Sprinkling it over salads or cooked vegetables
3. Adding it to smoothies to boost the fiber and omega-3 content
4. Baking it into muffins, cookies, or breads
5. Making a flax egg substitute for vegan baking

Viva Naturals Organic Ground Flaxseed is an easy and tasty way to increase your daily fiber intake and reap all the associated health benefits. Try adding it to your diet today!

Yerba Prima Psyllium Husks

What is Yerba Prima Psyllium Husks?

Yerba Prima Psyllium Husks is a dietary supplement made from the husks of plant seeds known as psyllium. Psyllium contains soluble fiber, which can help regulate digestion and promote feelings of fullness.

Why Choose Yerba Prima Psyllium Husks?

Yerba Prima Psyllium Husks is a high-quality supplement that is free of artificial colors, flavors, and preservatives. It is also gluten-free and non-GMO, making it a great option for people with dietary restrictions. The supplement is available in both powder and capsule form, making it easy to incorporate into your daily routine.

Studies have found that psyllium may help lower cholesterol levels, improve blood sugar control, and promote weight loss. In addition, Yerba Prima Psyllium Husks has been shown to help relieve constipation and improve bowel regularity.

How to Use Yerba Prima Psyllium Husks?

Yerba Prima Psyllium Husks can be added to your favorite drinks or foods, such as smoothies, oatmeal, or yogurt. When using the powder form, be sure to mix it with plenty of water to prevent choking. The capsule form can be taken with water or other beverages.

• Start with a small amount of psyllium and gradually increase the dose to avoid digestive discomfort.
• Drink plenty of water throughout the day to prevent dehydration and help the psyllium move through your digestive system.
• Avoid taking psyllium within two hours of medications or supplements, as it may interfere with their absorption.