A non-fermentable, soluble fiber supplement may therefore be beneficial if you are experiencing diarrhea. Citrucel caplets contain methylcellulose, which absorbs water and can help you form cohesive and solid stools. Citrucel supports overall regularity, and it may be used to treat constipation as well.

Some fiber supplements require mixing in water, which can get messy. We like that Citrucel comes in caplet form, making it easy to take. For adults over age 12, the recommended dose is to start with two caplets and increase as needed without exceeding six caplets per day. Keep in mind that Citrucel needs to be taken with adequate fluids.

It is suggested to take a serving of two caplets with at least 8 ounces of water. Taking these caplets with not enough fluids could result in increased choking risk. There are various forms of IBS, including IBS-D diarrhea , IBS-C constipation , and IBS-M a combination.

Depending on the form of IBS you have, different supplements may be appropriate for your needs. FiberCon contains calcium polycarbophil, a non-fermenting bulk-forming laxative.

Calcium polycarbophil is an insoluble fiber that behaves similarly to a soluble fiber. It has been shown to be helpful for those prone to both constipation and diarrhea. One dose of FiberCon for adults is two capsules once per day, while other fiber supplements contain larger doses or must be mixed into water.

It should be noted it is important to take FiberCon with at least 8 ounces of water. If you experience IBS-D or IBS-C, we recommend consulting with a healthcare provider to determine whether this supplement would be appropriate for you. Key specs: Fiber source: Calcium polycarbophil Serving size: 2 caplets Fiber per serving: 1 gram Other ingredients: Caramel, crospovidone, hypromellose, magnesium stearate, microcrystalline cellulose, polyethylene glycol, silicon dioxide, sodium lauryl sulfate.

If you have diverticulosis, a condition in which small pockets form in the colon, you may benefit from a soluble fiber supplement. I will sometimes recommend a fiber supplement in conjunction [with a high fiber diet], such as a soft bulking agent like ground psyllium husk. If you find that your diet is lacking in fiber, a supplement such as Metamucil may help.

Metamucil is a psyllium husk supplement. We like that it comes in pill form since psyllium husk can thicken quickly when added to liquids. Like other fiber pill supplements, it is very important to take these capsules with enough water to prevent choking risk. Note the recommended dose of Metamucil is five pills per serving, which you may or may not find suitable.

It is suggested to start with one serving per day, and a healthcare professional may suggest taking it up to four times per day. If you would prefer to avoid pills, this product is also available as a powder or as a Fiber Thin cracker.

Also note this supplement contains gelatin, so it is not suitable for diets that avoid pork products. Key specs: Fiber source: Psyllium husk Serving size: 5 capsules Fiber per serving: 2 grams Other ingredients: Gelatin.

If you have diabetes, research shows that soluble fiber may help with blood sugar management. It is also the type of fiber that is more associated with weight loss due to its strong effect on satiety. Valdez says that it is ideal to turn to whole food sources of fiber first since whole foods also contain antioxidants , vitamins, and minerals.

However, a supplement can be a great way to boost your intake if this proves challenging. While psyllium husk and beta-glucan are the most well studied functional fibers for improved glycemic control, acacia powder is another alternative soluble fiber option.

NOW Foods Acacia Pure Powder only contains organic acacia fiber—a soluble prebiotic fiber that can be beneficial for those with diabetes.

Acacia fiber may help you feel full and can lower the rise in blood sugar that happens after a meal with carbohydrates. This unflavored powder can be mixed into water, smoothies, soups, and other soft foods to easily dissolve.

However, mixing a powder into a liquid may not always be a convenient option. NOW Foods has extensive in-house testing on their supplements, and this supplement is allergen-friendly and vegan making it a suitable choice for many with dietary concerns. We recommend speaking with a healthcare provider first to determine if this fiber supplement is appropriate for you.

Similarly to adults, children need adequate amounts of fiber for digestive and overall health. Friedman says that if your child is not able to get enough fiber from food or if they are experiencing constipation, you may want to consider fiber supplements.

They can also help you determine what type of fiber would be most appropriate. The recommended dose is two gummies for ages 2 and up, which provides 3 grams of fiber.

These gummies do not contain any added sugars and are sweetened with sorbitol and sucralose. You should note that sorbitol is a sugar alcohol , which may cause GI upset in some.

Friedman says that fiber in supplements often comes from different sources, so she recommends experimenting to see which fiber source and supplement type agrees best with your child. Key specs: Fiber source: Polydextrose Serving size: 2 gummies Fiber per serving: 3 grams Other ingredients: Water, sorbitol, blend of oils with beeswax, colors purple carrot juice concentrate, turmeric , malic acid, natural flavors, sucralose.

These small seeds contain 3 grams of fiber for every tablespoon and are very versatile in their use. Since chia seeds are high in soluble fiber, they will absorb water and swell, which can form a gummy, pudding-like texture.

Because of this, similar to other fiber supplements, chia seeds should be eaten with fluids. Chia seeds are also a plant-based food high in omega-3 fatty acids, which are important for heart health.

Additionally, chia seeds are a source of minerals , including calcium, iron, and magnesium. Key specs: Fiber source: Chia seeds Serving size: 1 tablespoon Fiber per serving: 3 grams Other ingredients: None.

If you consume adequate amounts of dietary fiber and experience digestive regularity, you may not need a fiber supplement. If you have diarrhea , constipation, IBS, or another GI issue, functional fiber supplements may or may not help. We recommend speaking to a healthcare provider to understand the underlying cause of the issue and to determine whether a fiber supplement would be appropriate.

There are certain situations in which fiber supplements may be beneficial. These include:. Fiber supplements should not take the place of a balanced diet high in fiber-rich foods. There are also certain situations in which you should exercise caution with fiber supplements.

You should avoid fiber supplements if you:. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.

We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market.

Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants.

Contamination with heavy metals such as lead, arsenic, and cadmium may be a risk with certain fiber supplements. Psyllium husk has been found to be contaminated with lead, so we chose one that has been tested and approved by ConsumerLab. However, most fiber supplements are not third-party tested.

Fiber supplements come in a variety of forms, including capsules, powders, or gummies, each with its own benefits and drawbacks. Capsules may be easy to take, but the serving size can vary between supplement brands. In some cases, many pills may be needed to meet your required dose. In addition, capsules need to be taken with adequate fluids and may not be best for people with swallowing difficulties.

Powder fiber supplements can often be added to liquids or soft foods, but some can thicken quickly in liquid, making them more suitable for baked goods.

Gummies may contain added sugars or sugar alcohols which may or may not suit your needs. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. It is important to review ingredient labels, as some fiber supplements may contain additional ingredients that can result in GI upset.

If you experience IBS, you may want to avoid products with ingredients such as sugar alcohols, inulin, or chicory root, as these can lead to gas or bloating for some. If you have diabetes or are managing your blood sugar levels, be aware fiber supplements can impact blood sugar levels and potentially interfere with diabetes medication.

You may also want to check whether products contain added sugars. If you have diabetes, check with a healthcare professional before adding a fiber supplement. You may need to take medications one hour before or two to four hours after fiber supplementation.

If you are taking medications, you should consult with a healthcare provider before incorporating fiber supplements. According to the Dietary Guidelines for Americans, daily dietary fiber recommendations are as follows:. You should first focus on meeting your fiber needs through whole foods sources and consult a healthcare professional before turning to a fiber supplement.

There is no Tolerable Upper Level for dietary fiber. However, consuming too much fiber can result in GI disturbances such as gas and bloating, so it may be best to consult with a healthcare provider to determine the appropriate dose for your needs. It is important to increase your fiber intake gradually along with increasing fluids accordingly to minimize GI discomfort when increasing fiber.

Yes, men, in general, have a higher recommended intake of fiber. The American Academy of Nutrition and Dietetics recommends that adult men obtain around 35 grams of fiber per day and that adult women obtain 28 grams of fiber per day.

Whether for men or women, we recommend first turning to whole food sources of fiber such as fruits, vegetables, nuts, and whole grains to meet your needs. If you are able to meet your daily requirements, you may not need a fiber supplement. In general, consuming enough dietary fiber, combined with adequate hydration can improve bowel regularity.

Additionally, some functional fibers may help to alleviate constipation including psyllium, methylcellulose, calcium-polycarbophil, and coarse wheat bran. Psyllium husk is the most researched-backed functional fiber for regularity, so we recommended trying Yerba Prima Psyllium Husks Powder.

Fiber supplements should be taken along with adequate water and often need to be incorporated into the diet in a gradual way. Increasing your fiber intake rapidly or doing so without adequate water intake can lead to bloating, gas, and cramping and could lead to constipation.

Fiber supplements taken improperly may contribute to diarrhea. This might occur if you are taking a fiber supplement high in insoluble fiber or if you increase your fiber intake too quickly. It is important to understand the type of fiber you need and to allow your body some time to adjust. Fiber is an important nutrient that can benefit digestive health and can have broader impacts on overall health.

If you are consuming adequate amounts of dietary fiber, you may not need a fiber supplement. Not all fiber supplements are beneficial for each individual, and some may exacerbate certain issues. If you are uncertain as to whether a fiber supplement would be helpful for you, we recommend speaking with a healthcare provider.

Probiotics are live bacteria that can help support a healthy gut microbiome. They are considered "good bacteria" that help to keep harmful bacteria in check, supporting an optimal gut flora balance.

They also breakdown fiber, releasing beneficial byproducts, and help to support your body's immune response.

They can be found naturally in yogurt and other fermented foods, as well as in supplement form. Prebiotics are non-digestible fibers that help to feed beneficial, live bacteria probiotics in the digestive tract.

The two most common prebiotics found in supplements and foods are Fructo-oligosaccharides FOS and galacto-oligosaccharides GOS , which are both fermentable, soluble fibers. In supplements, you can often find these in the form of inulin and chicory root.

While these fibers help to feed good bacteria, they do not necessarily help to mitigate diarrhea or constipation directly, and can actually cause gastrointestinal side effects like bloating, gas and abdominal discomfort, particularly in those with IBS.

In general, consuming both prebiotics and probiotics can help to support a healthy and thriving gut microbiome, which is typically associated with improved digestion as well as other favorable health outcomes. While it is best to consume a variety of fiber and probiotic sources from food by incorporating a diet rich in plants and fermented foods, prebiotic and probiotic supplements can help to boost your intakes.

Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. Fiber Information. Icahn School of Medicine at Mount Sinai. McRorie JW, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber.

Position of the academy of nutrition and dietetics: health implications of dietary fiber. Masood R, Miraftab M. Psyllium: Current and future applications. In: Medical and Healthcare Textiles. Institute for Materials Research and Innovation, The University of Bolton; Cooperman T, M.

McRae MP. Effectiveness of fiber supplementation for constipation, weight loss, and supporting gastrointestinal function: A narrative review of meta-analyses. Soltanian N, Janghorbani M. Effect of flaxseed or psyllium vs. placebo on management of constipation, weight, glycemia, and lipids: A randomized trial in constipated patients with type 2 diabetes.

Clin Nutr ESPEN. Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary flaxseed as a strategy for improving human health. Or Toskes PP, Connery KL, Ritchey TW. Calcium polycarbophil compared with placebo in irritable bowel syndrome. Aliment Pharmacol Ther.

Colonic transit, bowel movements, stool form, and abdominal pain in irritable bowel syndrome by treatments with calcium polycarbophil. Chen C, Zeng Y, Xu J, Zheng H, Liu J, Fan R, Zhu W…Wang J.

Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Exp Ther Med. Larson R, Nelson C, Korczak R, Willis H, Erickson J, Wang Q, Slavin J. Acacia gum is well tolerated while increasing satiety and lowering peak blood glucose response in healthy human subjects.

Surampudi P, Enkhmaa B, Anuurad E, Berglund L. Lipid lowering with soluble dietary fiber. Curr Atheroscelr Rep. Fiber capsules disease interactions. United States Department of Agriculture. Dietary Guidelines for Americans NIH - Probiotics: What You Need To Know.

Davani-Davari D, Negahdoripour M, Karimzadeh I. Prebiotics: definition, types, sources, mechanisms, and clinical applications. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. A fiber supplement could come in handy for certain conditions like:.

Fiber supplements may not be appropriate for everyone, including:. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

Experts we interviewed include:. Fiber supplements are available in powders, capsules, gummies, or food-based products. Ultimately the best form will depend on your personal preferences and goals. Powders can be added to beverages which may be easier than taking pills for some.

For some types of fiber, you would need to take a high amount of capsules sometimes upwards of fifteen to achieve a therapeutic dose, so a powder would be a better choice. If a food-based supplement sounds more appealing, there is always ground flaxseed, or linaza, chia seeds, and even cookie-like wafers that are packed with fiber.

Both forms are effective, but some may increase gas and bloating more than others. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Probiotics- For many, gut health can include sources of fiber and probiotics. Probiotics are the beneficial bacteria that keep the flora of our gut microbiome in a healthy balance.

However, due to the varying strains and doses of probiotics, it is not clear as to their benefits for going to the bathroom. Prebiotics- if probiotics are the bacteria themselves, think of prebiotics as the food for these good gut bugs. Prebiotics can be found in foods such as artichoke , asparagus, bananas, and chicory to name a few; there are also many artificially produced prebiotics like inulin chicory root fiber , beta-glucan, lactulose, galactooligosaccharides, and fructooligosaccharides.

Inulin is the most widely studied and may often be added to fiber supplements, but it can cause substantial gas and bloating. Gluten - some fiber supplements contain gluten or are processed in a facility that also produces products with gluten, so if you have a gluten sensitivity, you will want to avoid these products.

According to the Dietary Guidelines for Americans, it is recommended to consume the following:. So, while there is no established tolerable upper limit UL , getting too much fiber or an increase of fiber without enough fluids could cause some stomach discomfort or unwanted side effects.

Think of insoluble fiber as the one to bulk up and get poop out. The best form to take is going to depend on why you need more fiber in the first place. Those suffering from IBS with constipation will benefit from one form of fiber, while someone who has IBS with diarrhea would be helped by a different type.

Working with a healthcare professional like a dietitian can help to understand your symptoms and how they can be helped with a fiber supplement.

Some types of fiber act as a sponge in the blood vessels to help lower cholesterol. Other popular synthetic fibers, like inulin, fructooligosaccharides, and wheat dextrin do not have a significant cholesterol-lowering benefit, unless given at very high doses.

If you have, for example, a big salad of leafy greens, crunchy vegetables on top, and chickpeas, by the end of this meal you may feel fairly full and not desiring much more food.

The fiber in this meal has helped to promote satiety by expanding in your gut, and the fiber helps to quiet your hunger hormones, which in the long run could help manage your weight better. The weight loss effect of fiber has also been shown in research.

Studies have shown that increased fiber intake leads to increased weight loss and greater ability to stay with a balanced diet. Fiber promotes satiety and satiation, but different types of fiber have varying effects.

Casey Seiden is a registered dietitian nutritionist and certified diabetes care and education specialist based in New York City. Casey works at Maternal Fetal Medicine Associates, the premier maternal-fetal medicine practice in Manhattan, where she provides nutrition therapy and counseling to women with high-risk pregnancies.

Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med.

Published Jul 7. McRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2: What to Look for and How to Recommend an Effective Fiber Therapy. Nutr Today. Lambeau, Kellen V. PhD, FACG, AGAF, FACN. Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy.

Journal of the American Association of Nurse Practitioners 29 4 :p , April Eswaran S, Muir J, Chey WD. Fiber and functional gastrointestinal disorders. American Journal of Gastroenterology. McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber.

J Acad Nutr Diet. Majeed, M. A double-blind, placebo-controlled, parallel study evaluating the safety of Bacillus coagulans MTCC in healthy individuals. J Clin Toxicol , 6 , Majeed M, Nagabhushanam K, Paulose S, Arumugam S, Mundkur L. The effects of Bacillus coagulans MTCC on functional gas and bloating in adults: A randomized, double-blind, placebo-controlled study.

Medicine Baltimore. Sima P, Vannucci L, Vetvicka V. β-glucans and cholesterol Review. Int J Mol Med. Shi W, Xu X, Zhang Y, Guo S, Wang J, Wang J.

Epidemiology and Risk Factors of Functional Constipation in Pregnant Women. PLoS One. Published Jul Chiba M, Tsuji T, Nakane K, Komatsu M. High amount of dietary fiber not harmful but favorable for Crohn disease.

Perm J. doi: Pituch-Zdanowska A, Banaszkiewicz A, Albrecht P. The role of dietary fibre in inflammatory bowel disease. Prz Gastroenterol. Su GL, Ko CW, Bercik P, et al. AGA clinical practice guidelines on the role of probiotics in the management of gastrointestinal disorders. Markowiak P, Śliżewska K.

Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Published Sep Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, Akhlaghi M.

The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences [published online ahead of print, Oct 4]. Crit Rev Food Sci Nutr. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost Preventing Overweight Using Novel Dietary Strategies Study.

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Medically reviewed by Kristie Reed, PharmD. Kristie Reed, PharmD, oversees emergency, general medical, surgical, psychiatric care, and oncology medication as the pharmacy director of a community hospital.

Reed specializes in IV medications. learn more. Fact checked by Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. Fact checked by Richard Scherr.

health's fact checking process. In This Article Expand. Our top picks. Should I Take a Fiber Supplement? Our Supplement Research Process.

Different Types of Fiber Supplements. How Much Should I Take? Who We Are. A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. Our Top Picks. Best Overall:. Best for Diarrhea:.

Best for Constipation:. Best for Blood Sugar:. Best for Heart Health:. Best for Kids:. Best for Travel:. Best Overall. Konsyl Organic Psyllium Fiber.

What We Like This organic powder contains both soluble and insoluble fiber, making it a great option for diarrhea or constipation.

Best for Diarrhea. Citrucel Methylcellulose Fiber Therapy Caplets for Irregularity. What We Like These easy to swallow caplets help regulate diarrhea without causing gas.

Many organizations, such as Informed Choice, test supplements—and most of our choices on this list were made based on certifications for the purist and quality standards. We researched many popular brands of fiber supplements, consulting with registered dietitians for their recommendations and criteria for selecting a high-quality supplement.

The products on our list all come recommended by dietitians and most of our choices are tested for purity and potency by reputable third parties. Fiber supplements can help you meet your daily recommendations and can give you the benefits of fiber, such as helping with constipation and regulating your bowels, supporting heart health, helping improve cholesterol, aiding weight loss and more.

Soluble fiber makes you feel full for longer by fermenting in the stomach and then slowing down the rate at which your stomach empties. The current dietary guidelines recommend getting 14 grams of fiber for every 1, calories you eat per day. So, that works out to about 25 grams of fiber each day for women and 38 grams per day for men.

Eating foods high in fiber can help you meet these recommendations. According to the USDA, some of the best sources of fiber include:.

April Benshosan has been reporting on nutrition, health, and expert-recommended products from the start of her journalism career. For this article, she interviewed two registered dietitians for their insights on fiber supplements: Tammy Lakatos Shames, RDN, CDN, and Lyssie Lakatos, RDN, CDN, aka the Nutrition Twins.

This article was edited and reviewed by Brierley Horton, M. McRorie JW, McKeown NM. Understanding the physics of functional fibers in the gastrointestinal tract: an evidence-based approach to resolving enduring misconceptions about insoluble and soluble fiber.

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April Benshosan is a freelance writer and editor covering all things health, nutrition, fitness and beauty. She graduated with a master's degree in print and digital publishing from Pace University and went on to spearhead the nutrition verticals at both Eat This, Not That! EatingWell's Editorial Guidelines.

Reviewed by Dietitian Brierley is a dietitian nutritionist, content creator and strategist, and avid mental health advocate. Reviewed by Dietitian Brierley Horton, M. Best Overall: Viva Naturals Organic Psyllium Husk Powder. Also Great: Organic India Whole Husk Psyllium Powder.

Best Value: NOW Psyllium Husk Powder. Best Gummy: Metamucil Fiber Gummies. Best for Kids: Sunfiber. Best for Travel: Regular Girl On-The-Go Packs. The Bottom Line: The Best Fiber Supplement We deemed Viva Naturals Organic Psyllium Husk Powder view at Amazon the best fiber supplement because it's third-party-tested for purity and made with organic psyllium, which is a research-backed form of fiber with proven health benefits.

Choosing a Fiber Supplement Look at Form and Fiber Source When it comes to the different forms of supplements, the first thing to pay attention to is the amount of fiber per serving, the Nutrition Twins say.

Check the Ingredients Supplements often contain additives and added sugars especially gummies. Seek Out Third-Party Testing Remember that, unlike with medications, the FDA doesn't review and approve supplements before they go to market.

Our Search for the Best Fiber Supplement We researched many popular brands of fiber supplements, consulting with registered dietitians for their recommendations and criteria for selecting a high-quality supplement.

Common Questions What are the benefits of taking fiber supplements? Will a fiber supplement help me lose weight? How much fiber do I need? According to the USDA, some of the best sources of fiber include: Beans g fiber per cup cooked, depending on the type of bean Lentils 16 g fiber per cup Chia seeds 10 g fiber per 2 tablespoons Acorn squash 9 g fiber per cup cooked Peas 9 g fiber per cup cooked Collard greens 8 g fiber per cup cooked Avocado 13 g fiber per avocado Broccoli 5 g fiber per cup cooked Whole-wheat pasta 5 g fiber per cup Can I take a fiber supplement if I have a history of GI issues?

Our Trusted Expertise April Benshosan has been reporting on nutrition, health, and expert-recommended products from the start of her journalism career. However, it is more expensive than other fiber supplements and may have trace materials that require a prop 65 warning.

Additionally, it adds a taste to coffee or other beverages. If you want to maintain a healthy gut, we recommend trying Thorne FiberMend. It is a high-quality prebiotic fiber powder that promotes regularity and balanced GI flora.

We highly recommend purchasing Sari Foods Co Organic Acacia Fiber Powder if you're looking for a natural, whole food, plant-based prebiotic superfood that supports gut health. We've been using Sari Foods Co Organic Acacia Fiber Powder for a while now and we're impressed with its effectiveness. It mixes well in cold or hot drinks and doesn't have any unpleasant taste or texture.

We've noticed a significant improvement in our digestive system and weight loss journey since using this product. It has also reduced our sugar cravings, which is a big plus. One thing to keep in mind is that this product may be stronger in effect than other fiber powders, so it's important to start with a small dosage and gradually increase it.

The packaging doesn't provide a safe and certain daily dosage, so it's important to be mindful of how much you're taking. Some users have also experienced a stringy mass in hot drinks, so it's best to mix it well to avoid this.

Overall, Sari Foods Co Organic Acacia Fiber Powder is a great choice for anyone looking for a natural and effective way to support their gut health. We highly recommend giving it a try! If you're looking for an organic fiber supplement to support your gut health, Kidney Restore Advanced Acacia Fiber Powder is a great option.

We've been using Kidney Restore Advanced Acacia Fiber Powder for a few weeks now, and we've noticed a big improvement in our gut health. The powder is easy to mix into water or other beverages, and it doesn't have a strong taste.

We appreciate that it's made from real organic acacia powder, and we've noticed that it doesn't cause any extra gas or bloating.

One downside is that the powder can be a bit messy to dispense, and it doesn't taste great when mixed in hot water.

Additionally, it's a bit more expensive than some other fiber supplements on the market. However, we believe that the benefits are worth the cost. Overall, we highly recommend Kidney Restore Advanced Acacia Fiber Powder to anyone looking for an organic fiber supplement to support their gut health.

If you are looking for a fiber supplement that is organic, non-GMO, and vegan-friendly, then the Micro Ingredients Organic Fiber Supplement is an excellent choice. We have been using this fiber supplement for a few weeks now and have noticed a significant improvement in our digestive health.

The blend of chicory root inulin fiber, acacia fiber, and psyllium husks fiber is effective in promoting regular bowel movements and reducing bloating. The powder is unflavored, which makes it easy to mix with our favorite beverages without altering the taste.

We also appreciate the fact that the supplement is made without any harmful additives or allergens. One downside of this product is that the powder can be clumpy and requires thorough stirring to dissolve completely.

We also found that the package includes a smaller scoop handle than before, which can be inconvenient for some users. Additionally, the product may not be suitable for people who are sensitive to fiber supplements. Overall, we highly recommend the Micro Ingredients Organic Fiber Supplement to anyone who is looking for a high-quality, organic, and vegan-friendly fiber supplement.

It is an excellent choice for promoting digestive health and nourishing beneficial prebiotics and probiotics. When it comes to choosing the best organic fiber supplement, there are a few key features to consider.

Here are some factors to keep in mind when shopping for a supplement:. The type of fiber used in the supplement is an important consideration.

Look for supplements that contain a mix of soluble and insoluble fiber. Soluble fiber can help lower cholesterol levels and regulate blood sugar, while insoluble fiber promotes regularity and helps prevent constipation.

The source of the fiber is another important factor to consider. Look for supplements that use organic, non-GMO sources of fiber. Some common sources of fiber include psyllium husk, flaxseed, and chia seeds. Many fiber supplements contain additional ingredients, such as probiotics or digestive enzymes, to enhance their effectiveness.

Consider whether these additional ingredients are important to you and whether they are included in the supplement you are considering. Pay attention to the serving size and recommended dosage of the supplement.

Some supplements require multiple servings per day, while others only require one. Make sure you choose a supplement that fits your lifestyle and is easy to incorporate into your daily routine. Finally, consider the price and overall value of the supplement. While it may be tempting to choose the cheapest option, keep in mind that quality supplements may come with a higher price tag.

Look for supplements that offer a good balance of quality and value. There are several top-rated organic fiber supplements on the market, including Garden of Life Raw Organic Fiber, Viva Naturals Organic Psyllium Husk, and Renew Life Organic Clear Fiber.

These supplements are made from natural plant-based ingredients and are free from artificial additives, making them a great choice for those looking for a natural fiber supplement. Taking a daily fiber supplement can provide many benefits, including improved digestion, increased feelings of fullness, and better blood sugar control.

Fiber supplements can also help lower cholesterol levels and reduce the risk of heart disease. Some fiber supplements are formulated specifically for women, such as Garden of Life Raw Organic Fiber for Women and Renew Life Women's Organic Triple Fiber.

These supplements contain ingredients that support women's health, such as flaxseed and probiotics. Soluble fiber supplements are a great choice for those looking to improve their digestive health. Some of the best soluble fiber supplements on the market include Metamucil Psyllium Fiber Supplement, Benefiber On-the-Go Stick Packs, and Heather's Tummy Fiber Organic Acacia Senegal.

While there aren't any fiber supplements specifically designed for men, many supplements are suitable for both men and women.

Some popular options include Garden of Life Raw Organic Fiber, NOW Psyllium Husk Powder, and Renew Life Organic Clear Fiber. If you're experiencing digestive issues like constipation or diarrhea, there are several fiber supplements that can help. Some effective options include Benefiber On-the-Go Stick Packs, Heather's Tummy Fiber Organic Acacia Senegal, and Viva Naturals Organic Psyllium Husk.

It's important to talk to your doctor before starting any new supplement regimen if you're experiencing digestive issues. Affiliate Disclosure: The links provided may earn us a small commission at no additional cost to you if you choose to purchase the recommended product.

This support allows our research and editorial team to continue providing high-quality recommendations. Note the recommended dose of Metamucil is five pills per serving, which you may or may not find suitable.

It is suggested to start with one serving per day, and a healthcare professional may suggest taking it up to four times per day. If you would prefer to avoid pills, this product is also available as a powder or as a Fiber Thin cracker.

Also note this supplement contains gelatin, so it is not suitable for diets that avoid pork products. Key specs: Fiber source: Psyllium husk Serving size: 5 capsules Fiber per serving: 2 grams Other ingredients: Gelatin. If you have diabetes, research shows that soluble fiber may help with blood sugar management.

It is also the type of fiber that is more associated with weight loss due to its strong effect on satiety. Valdez says that it is ideal to turn to whole food sources of fiber first since whole foods also contain antioxidants , vitamins, and minerals. However, a supplement can be a great way to boost your intake if this proves challenging.

While psyllium husk and beta-glucan are the most well studied functional fibers for improved glycemic control, acacia powder is another alternative soluble fiber option. NOW Foods Acacia Pure Powder only contains organic acacia fiber—a soluble prebiotic fiber that can be beneficial for those with diabetes.

Acacia fiber may help you feel full and can lower the rise in blood sugar that happens after a meal with carbohydrates. This unflavored powder can be mixed into water, smoothies, soups, and other soft foods to easily dissolve. However, mixing a powder into a liquid may not always be a convenient option.

NOW Foods has extensive in-house testing on their supplements, and this supplement is allergen-friendly and vegan making it a suitable choice for many with dietary concerns. We recommend speaking with a healthcare provider first to determine if this fiber supplement is appropriate for you.

Similarly to adults, children need adequate amounts of fiber for digestive and overall health. Friedman says that if your child is not able to get enough fiber from food or if they are experiencing constipation, you may want to consider fiber supplements.

They can also help you determine what type of fiber would be most appropriate. The recommended dose is two gummies for ages 2 and up, which provides 3 grams of fiber.

These gummies do not contain any added sugars and are sweetened with sorbitol and sucralose. You should note that sorbitol is a sugar alcohol , which may cause GI upset in some.

Friedman says that fiber in supplements often comes from different sources, so she recommends experimenting to see which fiber source and supplement type agrees best with your child.

Key specs: Fiber source: Polydextrose Serving size: 2 gummies Fiber per serving: 3 grams Other ingredients: Water, sorbitol, blend of oils with beeswax, colors purple carrot juice concentrate, turmeric , malic acid, natural flavors, sucralose.

These small seeds contain 3 grams of fiber for every tablespoon and are very versatile in their use. Since chia seeds are high in soluble fiber, they will absorb water and swell, which can form a gummy, pudding-like texture. Because of this, similar to other fiber supplements, chia seeds should be eaten with fluids.

Chia seeds are also a plant-based food high in omega-3 fatty acids, which are important for heart health. Additionally, chia seeds are a source of minerals , including calcium, iron, and magnesium. Key specs: Fiber source: Chia seeds Serving size: 1 tablespoon Fiber per serving: 3 grams Other ingredients: None.

If you consume adequate amounts of dietary fiber and experience digestive regularity, you may not need a fiber supplement. If you have diarrhea , constipation, IBS, or another GI issue, functional fiber supplements may or may not help. We recommend speaking to a healthcare provider to understand the underlying cause of the issue and to determine whether a fiber supplement would be appropriate.

There are certain situations in which fiber supplements may be beneficial. These include:. Fiber supplements should not take the place of a balanced diet high in fiber-rich foods.

There are also certain situations in which you should exercise caution with fiber supplements. You should avoid fiber supplements if you:.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market.

Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants.

Contamination with heavy metals such as lead, arsenic, and cadmium may be a risk with certain fiber supplements. Psyllium husk has been found to be contaminated with lead, so we chose one that has been tested and approved by ConsumerLab.

However, most fiber supplements are not third-party tested. Fiber supplements come in a variety of forms, including capsules, powders, or gummies, each with its own benefits and drawbacks. Capsules may be easy to take, but the serving size can vary between supplement brands.

In some cases, many pills may be needed to meet your required dose. In addition, capsules need to be taken with adequate fluids and may not be best for people with swallowing difficulties. Powder fiber supplements can often be added to liquids or soft foods, but some can thicken quickly in liquid, making them more suitable for baked goods.

Gummies may contain added sugars or sugar alcohols which may or may not suit your needs. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

It is important to review ingredient labels, as some fiber supplements may contain additional ingredients that can result in GI upset.

If you experience IBS, you may want to avoid products with ingredients such as sugar alcohols, inulin, or chicory root, as these can lead to gas or bloating for some. If you have diabetes or are managing your blood sugar levels, be aware fiber supplements can impact blood sugar levels and potentially interfere with diabetes medication.

You may also want to check whether products contain added sugars. If you have diabetes, check with a healthcare professional before adding a fiber supplement. You may need to take medications one hour before or two to four hours after fiber supplementation.

If you are taking medications, you should consult with a healthcare provider before incorporating fiber supplements. According to the Dietary Guidelines for Americans, daily dietary fiber recommendations are as follows:. You should first focus on meeting your fiber needs through whole foods sources and consult a healthcare professional before turning to a fiber supplement.

There is no Tolerable Upper Level for dietary fiber. However, consuming too much fiber can result in GI disturbances such as gas and bloating, so it may be best to consult with a healthcare provider to determine the appropriate dose for your needs. It is important to increase your fiber intake gradually along with increasing fluids accordingly to minimize GI discomfort when increasing fiber.

Yes, men, in general, have a higher recommended intake of fiber. The American Academy of Nutrition and Dietetics recommends that adult men obtain around 35 grams of fiber per day and that adult women obtain 28 grams of fiber per day.

Whether for men or women, we recommend first turning to whole food sources of fiber such as fruits, vegetables, nuts, and whole grains to meet your needs. If you are able to meet your daily requirements, you may not need a fiber supplement. In general, consuming enough dietary fiber, combined with adequate hydration can improve bowel regularity.

Additionally, some functional fibers may help to alleviate constipation including psyllium, methylcellulose, calcium-polycarbophil, and coarse wheat bran. Psyllium husk is the most researched-backed functional fiber for regularity, so we recommended trying Yerba Prima Psyllium Husks Powder.

Fiber supplements should be taken along with adequate water and often need to be incorporated into the diet in a gradual way. Increasing your fiber intake rapidly or doing so without adequate water intake can lead to bloating, gas, and cramping and could lead to constipation.

Fiber supplements taken improperly may contribute to diarrhea. This might occur if you are taking a fiber supplement high in insoluble fiber or if you increase your fiber intake too quickly. It is important to understand the type of fiber you need and to allow your body some time to adjust.

Fiber is an important nutrient that can benefit digestive health and can have broader impacts on overall health. If you are consuming adequate amounts of dietary fiber, you may not need a fiber supplement. Not all fiber supplements are beneficial for each individual, and some may exacerbate certain issues.

If you are uncertain as to whether a fiber supplement would be helpful for you, we recommend speaking with a healthcare provider.

Probiotics are live bacteria that can help support a healthy gut microbiome. They are considered "good bacteria" that help to keep harmful bacteria in check, supporting an optimal gut flora balance.

They also breakdown fiber, releasing beneficial byproducts, and help to support your body's immune response. They can be found naturally in yogurt and other fermented foods, as well as in supplement form. Prebiotics are non-digestible fibers that help to feed beneficial, live bacteria probiotics in the digestive tract.

The two most common prebiotics found in supplements and foods are Fructo-oligosaccharides FOS and galacto-oligosaccharides GOS , which are both fermentable, soluble fibers. In supplements, you can often find these in the form of inulin and chicory root.

While these fibers help to feed good bacteria, they do not necessarily help to mitigate diarrhea or constipation directly, and can actually cause gastrointestinal side effects like bloating, gas and abdominal discomfort, particularly in those with IBS.

In general, consuming both prebiotics and probiotics can help to support a healthy and thriving gut microbiome, which is typically associated with improved digestion as well as other favorable health outcomes.

While it is best to consume a variety of fiber and probiotic sources from food by incorporating a diet rich in plants and fermented foods, prebiotic and probiotic supplements can help to boost your intakes.

Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics. Fiber Information. Icahn School of Medicine at Mount Sinai. McRorie JW, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber.

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