Top-notch fiber supplement options to alleviate constipation and enhance overall health.
Top-notch fiber supplement options to alleviate constipation and enhance overall health.
Complex carbohydrate known as fiber, which human body can't digest, offers numerous health advantages. People typically obtain fiber from food, but fiber supplements are also an option.
Eight Notable Fiber Supplement Choices
- Superior Option: Bellway | Dive into Review
- Keto-Friendly Pick: Renew Life | Dive into Review
- Sugar-Free Selection: Benefiber Original | Dive into Review
- High Fiber Amount: Garden of Life | Dive into Review
- Relief for Constipation: Fibercon | Dive into Review
- Budget-Friendly: Metamucil | Dive into Review
- Fiber Gummy Favorite: Vitafusion | Dive into Review
- Prebiotic Fiber Champion: Thorne | Dive into Review
Fiber Perks
Numerous food sources contain fiber, such as:
- entire grains
- legumes
- fruits
- vegetables
- nuts
Fiber consists of two types: insoluble and soluble. Both types of fiber contribute to health improvements.
Insoluble fiber, which does not dissolve in water, aids digestion by allowing food to pass smoothly through the gastrointestinal tract. Foods with high insoluble fiber contents include:
- brown rice
- legumes
- cauliflower
- spinach
Soluble fiber, on the other hand, dissolves in water, and has benefits like lowering blood sugar and cholesterol levels. Foods enriched in soluble fiber include:
- oatmeal
- lentils
- blueberries
- apples
Both types of fiber can improve bowel health but may also offer additional benefits to people dealing with health problems like:
- heart disease
- metabolic syndrome
- type 2 diabetes
- diverticulitis
Fiber can be helpful in managing weight, as a study suggested eating fiber-rich diets can encourage weight loss in adults with overweight or obesity despite eating fewer calories.
Consumption of prebiotics enhances fiber's value to the body. Prebiotics, which are essentially nutrients that promote the growth of beneficial bacteria in the gut, can be found in fiber.
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As per the Harvard School of Public Health, the recommended daily fiber intake is 20–30 grams (g). However, many Americans only consume around 15 g. A fiber supplement may assist individuals who struggle to consume more fiber. However, fiber supplements cannot replace a balanced diet.
powder
Increased water intake can alleviate constipation when fiber intake increases.
psyllium husk
The supplement market is not heavily regulated, and companies can make unsubstantiated claims. Consult a medical professional to determine if a product is suitable.
5 g (18% DV)
This article highlights products that utilize fiber types that have research-backed health advantages and that have undergone thorough vetting by our team for medical credibility, ethical business practices, and positive social impact.
Top Picks for the Best Fiber Supplements
$0.77
Remember that the article's author hasn't personally tested these fiber supplements.
powder
Superior Option: Bellway Super Fiber + Fruit
tapioca dextrin
- Cost: $29.99
- Form: powder
- Fiber Type: psyllium husk
- Servings: 50
- Fiber Content per Serving: 5 g (18% DV)
6 g (21% DV)
Bellway emphasizes that this easy-on-stomach fiber supplement can reduce constipation, bloating, and diarrhea while fostering a healthy gut bacteria community.
This supplement is an excellent alternative for most dietary requirements and those who prefer companies that produce the majority of their goods in the United States. Additionally, the company blends this supplement in the U.S. It is suitable for vegetarians and vegans, is gluten-free and sugar-free, and does not contain aspartame.
$0.37
ORDER NOW ON AMAZON### Keto-Friendly Picks: Renew Life Superfood Organic Prebiotic Fiber
powder
- Cost: $22.99
- Form: powder
- Fiber Type: tapioca dextrin
- Servings: 30
- Fiber Content per Serving: 6 g (21% DV)
wheat dextrin
Renew Life Superfood Organic Prebiotic Fiber combines whole fruits and vegetables, such as spinach and kale, in its formula to provide it with some antioxidant power.
3 g (11% DV)
It uses resistant tapioca dextrin, a soluble fiber, to mix with water or smoothies with a citrus flavor.
This powder might be most suitable for keto dieters. Like most fibers, tapioca dextrin is low in carbs. Additionally, the powder is gluten-, dairy-, and soy-free, making it suitable for people with most dietary requirements.
$1.12
ORDER NOW ON AMAZON### Sugar-Free Selection: Benefiber Original
powder
- Cost: $13.99
- Form: powder
- Fiber Type: wheat dextrin
- Servings: 38
- Fiber Content per Serving: 3 g (11% DV)
organic fiber blend
This cost-effective fiber supplement is one of the most affordable options available.
9 g (32% DV)
Benefiber is a wheat dextrin fiber supplement. Wheat dextrin is an extract from wheat starch and is a type of soluble fiber.
This powder is still suitable for gluten-free individuals. Additionally, it is sugar-free, making it a good option for people with a sugar-restricted diet.
$0.23
Another advantage is that the supplement has no taste. People can easily mix it with their preferred drink without worrying about the taste.
caplets
People can obtain Benefiber in convenient, pre-measured single-serve sachets. This might make it simpler for people to incorporate it into their daily routine, such as bringing it to work or taking it on trips.
calcium polycarbophil
BROWSE NOW ON AMAZON### Top in Fiber Content: Organic Garden of Life Raw Fiber
no information
- Cost: $35.99
- Form: Powder
- Type: Organic Fiber Blend
- Servings: 30
- Fiber per Serving: 9 g (32% DV)
Garden of Life Raw Organic Fiber is an organic fiber supplement. As per the product information, the supplement can help:
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- Alleviate occasional constipation
- Support a balanced gut flora
- Maintain regular bowel movements
- Promote heart health
- Aid in healthy blood sugar management
- Keep cholesterol within healthy levels
powder
This fiber supplement includes organic ingredients like quinoa sprout, pumpkin seed sprout, raw organic stevia leaf, and coconut flour. You can find the complete list of ingredients on the product label.
psyllium husk
The supplement is unflavored and gluten-free. It is also suitable for vegan, paleo, or keto diets.
3 g (11% DV)
It contains ingredients that may benefit gut and overall health, such as probiotic bacteria and omega-3 fatty acids.
Garden of Life Raw Organic Fiber does not contain psyllium, making it a potential alternative for those sensitive or allergic to psyllium.
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BROWSE NOW ON AMAZON### Best for Constipation: Fiber-Con
gummies
- Price: $15.84
- Form: Caplets
- Type: Calcium Polycarbophil
- Servings: 70
- Fiber per Serving: No information provided
polydextrose
Fiber-Con may aid in relieving constipation and maintaining regular bowel movements. According to the product label, a bowel movement typically occurs 12–72 hours after consuming Fiber-Con.
5 g (18% DV)
Fiber-Con contains calcium polycarbophil (CPC), a synthetic compound that functions as a bulk-forming laxative in the body. CPC absorbs water and travels undigested through the body, adding bulk and moisture to stools.
Fiber-Con contains no chemical stimulants or preservatives. People should not use this product for longer than 7 days without consulting a doctor.
$1.27
Fiber-Con carries a choking warning. People must consume it with 8 oz of water and avoid taking the product if they have difficulty swallowing.
powder
BROWSE NOW ON AMAZON### Most Affordable: Metamucil Sugar-Free Orange Smooth Powder
hydrolyzed guar gum
- Price: $32.98
- Form: Powder
- Type: Psyllium Husk
- Servings: 180
- Fiber per Serving: 3 g (11% DV)
7 g (25% DV)
Metamucil Sugar-Free Orange Smooth Powder is a gluten-free, orange-flavored powder containing psyllium husk fiber. Consuming the powder without sufficient liquid may induce choking.
As stated on the product website and in a Metamucil survey of people using their products, the supplement may help manage appetite, maintain healthy blood sugar levels, and decrease cholesterol levels.
Research from 2021 suggests that incorporating psyllium husk into a diet can have advantages in lowering cholesterol, reducing obesity, and preventing cancer.
Further research indicates that psyllium husk may also reduce the risk of cardiovascular issues and alleviate constipation.
However, anyone with a psyllium allergy or sensitivity should avoid this product.
BROWSE NOW ON AMAZON### Best Gummies: Vitafusion Fiber Well Fit Gummies
- Price: $13.99
- Format: Gummies
- Type: Polydextrose
- Servings: 45
- Fiber per Serving: 5 g (18% DV)
Vitafusion Fiber Well Fit Gummy Vitamins may be a beneficial fiber option for those with difficulty swallowing powders or caplets. The gummies are sugar- and gluten-free with natural peach, strawberry, and berry flavors.
The gummies consist of gelatin, so they may not be suitable for vegetarians or vegans.
One serving (two gummies) provides 5 g of fiber alongside six B vitamins:
- Niacin (B3)
- Vitamin B6
- Folic acid (B9)
- Vitamin B12
- Biotin (B7)
- Pantothenic acid (B5)
According to the product website, the soluble fiber in the gummies supports gut flora and digestive health and assists in maintaining regular bowel movements.
BROWSE NOW ON OPTUM### Best Fiber Prebiotic: Thorne FiberMend
- Price: $38
- Form: Powder
- Type: Prebiotic Fiber
- Servings: 30
- Fiber per Serving: 7 g (25% DV)
Thorne FiberMend is a powder containing soluble prebiotic fiber. It contains:
- Green tea phytosome (decaffeinated)
- Hydrolyzed guar gum
- Larch extract
- Pectin (apple)
- Rice bran
The product is devoid of gluten, dairy, soy, and artificial flavors or colors.
The product website states that Thorne’s FiberMend promotes healthy blood sugar levels, supports regularity, and enhances digestive function.
BROWSE NOW ON AMAZON## Fiber Supplement Comparison
Here we examine the top fiber supplements based on form, type, and additional factors.
Pricing per Serving and Fiber Content
Below are various fiber supplement options, each with distinct price points, serving sizes, and fiber content.
| Price per Serving | Form | Type | Fiber Content per Serving (Daily Value %) || --- | --- | --- | --- || $0.60 | powder | psyllium husk | 5 g (18%) || $0.77 | powder | tapioca dextrin | 6 g (21%) || $0.37 | powder | wheat dextrin | 3 g (11%) || $1.12 | powder | organic fiber blend | 9 g (32%) || No information | caplets | calcium polycarbophil | - || $0.18 | powder | psyllium husk | 3 g (11%) || $0.31 | gummies | polydextrose | 5 g (18%) || $1.27 | powder | hydrolyzed guar gum | 7 g (25%) |
Considerations for Purchasing Fiber Supplements
Before buying a fiber supplement, remember to consider the following factors:
Cost
Identity your budget for a fiber supplement, and choose an option that meets your financial constraints. Calculate the cost per serving to determine which option offers the best value for money.
Form
Explore fiber supplements in various forms, such as powders, caplets, or gummies. Some individuals may find powder options less palatable but more convenient, while others might prefer the flavor and portability of caplets or gummies.
Ingredients
Selected fiber supplements have different compositions. Some ingredients, such as psyllium husk, may have additional health benefits, like lowering cholesterol. Choose a supplement that aligns with your personal health desires and needs.
Brand Reputation
Opt for brands recognized for providing high-quality supplements. Look for USP, ConsumerLab labels, and statements indicating the product is manufactured in the United States. This can help ensure that the supplement is safe and effective.
Side Effects and Precautions
Sudden increases in fiber intake may lead to digestive issues, such as gas and bloating. To prevent such side effects, start with a small dosage and gradually increase as needed.
Fiber supplements may worsen symptoms in individuals with digestive conditions, including irritable bowel syndrome (IBS). Some types of fiber can irritate the gut lining, so consult a doctor before trying a new supplement.
Individuals with preexisting conditions, children under six, and pregnant or nursing women should consult their doctor before starting a fiber supplement.
Fiber Supplement FAQs
Which type of fiber is best for me?
The best fiber for you depends on your personal health needs and preferences. Soluble fiber, such as psyllium husk, may help reduce cholesterol and blood sugar levels, while insoluble fiber, like wheat dextrin, can alleviate constipation.
Fiber pills or powders, which is better?
The superior choice is a matter of personal preference. Individuals who prefer mixing fiber supplements with beverages may prefer powder options, especially if the powder is tasteless. In contrast, pills may be more convenient for traveling, as they can be easily carried in a bag or pocket.
What's the best fiber supplement for my lifestyle or diet?
Select a fiber supplement that caters to your specific lifestyle and dietary needs, such as avoiding allergens or opting for a method of delivery that suits you best.
Summary
Fiber supplements offer several health benefits, including supporting digestive health and potentially aiding in weight management. Consult your doctor if you have any concerns or pre-existing conditions before starting a new supplement regimen. Additionally, consider factors such as price, ingredient sourcing, brand reputation, and method of administration to choose the best fiber supplement for you.
- For individuals struggling to consume enough fiber due to dietary restrictions or food preferences, fiber supplements like Bellway Super Fiber + Fruit or Benefiber Original can provide additional sources of this important nutrient.
- People dealing with health issues such as heart disease, metabolic syndrome, type 2 diabetes, or diverticulitis may benefit from fiber supplements, as both insoluble and soluble fiber can help improve health outcomes.
- Prebiotics, which promote the growth of beneficial bacteria in the gut, can enhance the value of fiber to the body. Some fiber supplements, like the Superbiotic blend from Thorne, contain prebiotic fibers to provide additional gut health support.
- Eczema and psoriasis, both skin conditions, can sometimes be linked to digestive health. Consuming sufficient fiber, either through food sources or supplements, may help promote better overall health, potentially resulting in improvement in these conditions.