Fiber is an essential carbohydrate that our bodies cannot break down. Go through our undigested system, which helps our body regulate the way it uses sugar and preserves digestive function. Unfortunately, most people don’t get enough. It is estimated that only 5% of people consume what is recommended amount of fiber daily. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
Fiber supplements help regulate digestion, prevent constipation and control glucose and cholesterol levels. But before we jump into the picks for the best fiber supplements, there’s an important distinction you need to know.
There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Insoluble fiber is the type that helps move food through your digestive system.
Benefit
Benefiber Original is wheat dextrin, a byproduct of milling wheat. It takes our place as the best budget fiber supplement thanks to its low cost and versatility. Note that the low price means this fiber supplement has less fiber per serving than other brands. Depending on your target dose per serving, this is something to consider.
Benefiber only has soluble fiber, which makes it a great option for people who want to use a fiber supplement to control their blood sugar. Soluble fiber dissolves in water and is good for both diarrhea and constipation, while insoluble fiber helps with constipation. This fiber supplement is flavorless and dissolves easily in hot and cold liquids. Or you can add it to food while cooking; it will not thicken or add flavor.
Benefiber is also available in convenient on-the-go packets that offer a single serving of fiber supplement. Not all brands offer this; it’s a big plus for people who want to take their fiber supplement with lunch.
Cost: $11.82 per 8.7-ounce container (62 servings)
fiber per serving: 3 grams of soluble fiber per 2 teaspoons.
The best features of Benefiber Original:
- Benefiber is super affordable and available in grab-and-go packs.
- It is flavorless and sugar free. You can add it to any drink or food without affecting the taste.
Things to consider:
- Compared to other options, Benefiber has a lower dose of fiber.
- Benefiber has no third party certifications. This means that the product lacks additional testing for purity and quality.
Vitafusion
Vitafusion Fiber Well Fit Gummies is one of the best gummy fiber supplements you can get for children or people who have trouble swallowing pills. These gummies are sugar-free and come in natural berry, peach, and strawberry flavors. Rave User Reviews about the taste and how easy these gummies are to chew. They also praise the effectiveness of this product.
With each serving, you also get essential B vitamins, folic acid, and biotin. Many fiber supplements do not include other vitamins or minerals.
Cost: $9.83 for 90 gummies
Fiber per serving: 5 grams of soluble fiber per two gummies
Vitafusion Fiber Well Fit Gummies Best Features:
- If you have trouble swallowing pills or capsules, this gummy fiber supplement is a good option. Reviews say they are easy to chew.
- These gummies are gluten and sugar free.
Things to consider:
- Vitafusion Fiber Gummies contain gelatin, which is not suitable for vegetarians or vegans.
Spectrum Essentials
If you’re looking for a food source fiber supplement, consider Spectrum Essentials Organic Ground Chia Seeds. These ground chia seeds are a whole food form of fiber. They are slightly less versatile than other fiber supplements, as they have a nutty flavor and do not dissolve in beverages. So you’ll always know chia seeds are there, but if you like the taste, they can give your water, smoothies, or food a fiber boost.
Chia seeds are packed with fiber and offer a great way to aid digestion. As a bonus, chia seeds also have omega-3 fatty acids, which have has been associated with decreased risk of heart attacks either strokes.
Cost: $11 per 10-ounce package
Fiber per serving: 4 grams of dietary fiber per 2 tablespoons
Spectrum Essentials Organic Ground Chia Seeds Best Features:
- Chia seeds are high in fiber and also a source of omega-3 fatty acids.
- Chia seeds have a nutty flavor that you can add to smoothies, bread, and food.
- USDA Certified Organic and Gluten Free.
Things to consider:
- Chia seeds do not dissolve in water. If you’re looking for a fiber supplement you can’t see or taste, chia seeds aren’t the best choice for you.
Metamucil
Metamucil Sugar Free Fiber Powder is a four-in-one fiber supplement in natural psyllium husk powder that is intended to support digestive health, control appetite, and lower cholesterol and sugar levels. A review of the research support the claims that psyllium husk has cardiovascular, cholesterol and blood sugar benefits.
You can choose from unflavored, berry, or orange powders. Note that reviews suggest that the strong orange flavor it can be polarizing: either you like it or you don’t. However, other users say that Metamucil is smooth and easier to drink than other brands, allowing you to add it to water, juice, or smoothies without a problem.
Cost: $29 for a 2.3 pound container
Portion size: 6 grams of soluble fiber per 2 teaspoons
Metamucil Sugar-Free Powder Best Features:
- This fiber supplement is of plant origin and does not contain gluten.
- You can choose between plain, orange, and berry.
Things to consider:
- Do not use Metamucil fiber supplements if you have an allergy or sensitivity to psyllium.
- Some people don’t like the taste of orange. An unflavored version is available, but it’s harder to find in the store.
garden of life
Garden of Life Organic Fiber Supplement contains no added sugars. It’s made from five natural ingredients, including acacia fiber, organic orange peel, organic baobab fruit, apple peel, and cranberry seed. Each serving delivers 5 grams of prebiotic fiber.
This fiber supplement includes both soluble and insoluble fiber, making it one of the best fiber supplements for constipation. Garden of Life is a Certified B Corporation. This means that all its manufactured products comply with social and environmental standards.
You can choose between unflavored or citrus powder. If you want to mix the powder with drinks or food, we recommend the unflavored version.
Cost: $19.97 for a 10-serving container
Fiber per serving: 5 grams of insoluble fiber and 4 grams of soluble fiber per tablespoon.
Garden of Life Organic Fiber Supplement Best Features:
- This fiber supplement is sugar-free and comes in a citrus or unflavored flavor.
- Both insoluble and soluble fiber are included in Garden of Life organic fiber supplements.
Things to consider:
- Although Garden of Life is a Certified B Corporation, the fiber supplement does not have any additional third-party certification.
Now
If you’re looking for an affordable fiber supplement that includes both soluble and insoluble fiber, consider NOW Psyllium Husk Powder Supplements. It is a good addition to your diet if you have problems with constipation. You can bake it with food or add it to your daily smoothie.
This fiber supplement has the highest concentration of fiber on the list, with seven grams of dietary fiber, one gram of insoluble fiber, and six grams of soluble fiber. You also get eight percent of the recommended daily value of iron for the day.
Cost: $11 for a 12-ounce container
Fiber per serving: 7 grams of dietary fiber, 6 grams of soluble fiber, and 1 gram of insoluble fiber
NOW complements the best features of Psyllium Husk Powder:
- Certified vegan, non-transgenic and gluten-free product. It is also dairy and nut free.
- This fiber supplement is inexpensive and comes in several sizes.
Things to consider:
- Such a high fiber concentration may not be right for everyone, especially if you’re just starting out with fiber supplements.
How We Chose the Best Fiber Supplements
When choosing the best fiber supplements for this list, we consider price, type of fiber supplement, and ingredients. Also, since the supplement industry is not well regulated by the FDA, we rely on additional certifications that vouch for the quality and purity of the products. We do not test these fiber supplements internally.
Things to Consider When Buying Fiber Supplements
There are many fiber supplements on the market, all of which vary by price, type, and form. As you begin your search, keep these key factors in mind:
- Fiber Type: There are two types of fiber: soluble and insoluble. Soluble fiber benefits cholesterol and blood sugar. By comparison, insoluble fiber is what will help with constipation and regular digestion.
- Dose: According to the Mayo Clinic, women should aim for 21 to 25 grams of fiber per day, while men should consume 30 to 38 grams. If you’re not getting enough fiber, you may want to consider a supplement. You should start with a lower fiber content and slowly increase it over time. In this way, you will avoid side effects such as bloating or excess gas.
- What is in the supplement?: Some fiber supplements may include additional sweeteners or gluten. While others may include other vitamins and minerals. Always keep your dietary preferences and limitations in mind.
- Form: Fiber supplements come in various forms, the most common being powder or gummies. Whole food sources of fiber are also available, such as chia seeds. Keep in mind that chia seeds do not dissolve like a powder and are also flavorful.
Fiber FAQs
Fiber is an essential carbohydrate that our bodies use to control sugars, hunger and the body’s digestion. Our bodies cannot break down fiber, so it passes through our digestive system undigested. East adds weight and softens stoolwhich facilitates the passage.
fiber dense foods:
- Beans
- edamame
- Berries, pears, apples
- Brussels sprouts and broccoli
- chia seeds
- carrots and beets
- quinoa
- Oatmeal
Although fiber is present in so many foods, many people don’t get enough of it from their diet. That’s where fiber supplements come in.
How Often Should You Take Fiber Supplements?
Fiber supplements are generally considered safe for daily use. But you should only take them if you don’t get enough fiber from your food.
However, fiber supplements have side effects that should not be ignored. Your fiber supplement can cause constipation if you take too much too quickly or if you’re not drinking enough water. When you start taking fiber supplements, it’s best to start slowly and with a lower dose, then work your way up.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health care provider regarding any questions you may have regarding a medical condition or health goals.
