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Chances are, you probably aren’t getting enough fiber in your diet. Some studies even estimate that as many as 95% of adults aren’t. That’s where the best fiber supplements can help. “If you can’t get enough fiber through eating fiber-rich foods like whole grains, fruit, and vegetables, a great fiber supplement can help support those goals and fill in the gaps in your diet,” says nutritionist and founder of Grounded Nourishment Meg Gerber, RD, IFNCP, CGN.
Vogue’s Favorite Fiber Supplements:
- Best for Sensitive Stomachs: Hilma Daily Fiber + Digestive Enzymes, $22
- Best With Acacia: Sakara FIBER Super Powder, $45
- Best With PHGG: Thorne FiberMend, $42
- Best With Psyllium Husk: Love Wellness Sparkle Fiber, $25
- Best Gummy: Hum Nutrition Celery Juice Fiber Gummies, $20
- Best Natural Fiber Supplement: Fiome Daily Fiber Support, $30
- Best Dissolvable Fiber Supplement: Tomorrow’s Nutrition SunFiber, $35
- Best Tablet: Benefiber Chewable Prebiotic Fiber Supplement, $13
In This Article:
- What is fiber?
- What to Look For in a Fiber Supplement
- How to Consumer Fiber Supplements
- Are Fiber Supplements Actually Good For You?
- Meet the Experts
Fiber, found in all plants, is a carbohydrate that our body can’t break down and is essential for overall gut health, blood sugar regulation, and cardiovascular health. “It can also support a healthy microbiome, which aids in elimination and detox, healthy cell turnover in the GI tract, inflammatory balance, immune system balance, and the production of certain hormones, like serotonin, which boosts a healthy mood,” says holistic nutritionist Sarah Wragge.
The benefits to adequate fiber intake are many, and below, top dieticians and nutritionists weigh in on the eight best fiber supplements, what to look for, and how to incorporate them into your diet.
Best Fiber Supplement For Sensitive Stomachs: Hilma Daily Fiber + Digestive Enzymes
- Why We Love It: Made without extra unnecessary ingredients like sugar, dyes, or fillers, the brilliance of Hilma’s Daily Fiber + Digestive Enzymes is what it’s made with: acacia gum powder, psyllium husk fibers, and a special blend of fiber-digesting enzymes, all which support bowel regularity and healthy digestive function. It’s amazing because it’s “gentler on the stomach and might be more appropriate for someone who doesn’t digest high fiber foods like cruciferous vegetables or beans well,” says nutritionist Mia Rigden, MS, CNS.
- Fiber per Serving: 6g
- Form: Powder
- Certifications: Clean Label Project certified, non-GMO, gluten-free, vegan
- Serving Size: 2 tbsp
- Number of Servings: 30
Best Fiber Supplement With Acacia: Sakara Fiber Super Powder
- Why We Love It: Organic acacia fiber is the hero ingredient in this nutrition-packed fiber supplement powder. “I love acacia fiber to boost good gut flora since it has that slowly fermented prebiotic effect in your gut,” says Gerber. Plus, if you aren’t adding enough different fruits and vegetables into your meals on the regular, this blend is infused with 10 varieties of prebiotic fruits and vegetables plus diverse digestive enzymes to keep it a regular in our supplement rotation. “Your gut loves and thrives with diversity,” says Gerber.
- Fiber per Serving: 6g
- Form: Powder
- Certifications: GMP certified, non-GMO, gluten-free, vegan
- Serving Size: 10.5g
- Number of Servings: 28
Best Fiber Supplement with PHGG: Thorne FiberMend Prebiotic
- Why We Love It: PHGG, or partially hydrolyzed guar gum, is an all-natural, water-soluble, prebiotic fiber derived from guar beans and is one of the main ingredients in this brilliant fiber supplement. “I recommend a supplement with PHGG for my clients with irritable bowel syndrome, diarrhea, and SIBO, because it’s quite well tolerated in terms of fiber as it’s enzymatically pre-digested,” says Gerber. “It essentially feeds the good bacteria in your gut.” When the fiber is fermented by the bacteria, it creates short-chain fatty acids—crucial nutrients that help maintain colon health. Thorne is also rigorously tested and has worked with independent researchers from places like Mayo Clinic and the National Institutes of Health, to ensure its products are high-performance, safe, and efficacious.
- Fiber per Serving: 7g
- Form: Powder
- Certifications: NSF certified, GMP certified, gluten-free, dairy-free, soy-free
- Serving Size: 11g
- Number of Servings: 30
Best Fiber Supplement with Psyllium Husk: Love Wellness Sparkle Fiber Capsules
- Why We Love It: Which fiber supplements work best really varies from person to person based on what their gut can handle, says holistic nutritionist Sarah Wragge. “I often recommend clients add a tablespoon of psyllium husks, acacia fiber, or flax seeds to their smoothies for a great dose of fiber,” she says. Psyllium husk, which is in this easy-to-take capsule, is a form of soluble fiber that has incredible results for those suffering from constipation. “It also can be helpful in lowering LDL cholesterol,” says Rigden.
- Fiber per Serving: 2g
- Form: Capsule
- Certifications: N/A
- Serving Size: 3 capsules
- Number of Servings: 30
Best Fiber Supplement Gummy: Hum Nutrition Celery Juice Fiber Gummies
- Why We Love It: Like a juice cleanse for your gut, these heart-shaped gummies are chock full of chlorophyll, celery juice powder, vitamins A, C, B6, K1, folate, and FOS prebiotic fiber to help detoxify and soothe your digestive system. “Prebiotic fibers pass through the GI tract undigested and ferment in your gut, acting as nutrition for the good bacteria,” says Gerber. “The result is a healthier microbiome.” Unlike other gummy supplements, HUM formulates its products without artificial sweeteners, colors, flavors, preservatives, and high fructose corn syrup so you can expect fewer unnecessary fillers.
- Fiber per Serving: 5g
- Form: Gummy
- Certifications: Clean Label Project certified, Non-GMO Project Verified
- Serving Size: 3 gummies
- Number of Servings: 20
Best Natural Fiber Supplement: Fiome Daily Fiber Support Bites
- Why We Love It: Whenever you can eat more natural, whole foods, the better. These little fiber-packed bits are not only delicious, but also made with a short list of natural ingredients and sources of fiber—inulin (chicory root), banana, dates, chia seeds, sunflower seed butter, pumpkin seeds, cinnamon, vanilla extract, and pink Himalayan salt. Clean and simple, they’re a perfect mid-morning snack or after dinner sweet bite with no added sugar. Plus there’s two delicious flavors to choose from: banana cinnamon and peanut butter cacao.
- Fiber per Serving: 5g
- Form: Bite
- Certifications: N/A
- Serving Size: 1
- Number of Servings: 30
Best Dissolvable Fiber Supplement: Tomorrow’s Nutrition SunFiber Supplement
- Why We Love It: Not only do dieticians and nutritionists across the board love and recommend SunFiber, it comes in a dissolvable powder which means you can add it to pretty much anything you’re drinking, cooking, or baking. “The great thing about SunFiber is that you can put it in a coffee, smoothie, or juice, and not taste it,” says Gerber. “So it’s really easy to incorporate into your routine.” With both a large jar and convenient individual packets you can take anywhere you go, SunFiber is clinically studied and really delivers incredible results.
- Fiber per Serving: 6g
- Form: Powder
- Certifications: Clean Label Project certified, Non-GMO Project verified, USDA organic, Monash University Low FODMAP certified, dairy-free, gluten-free, vegan
- Serving Size: 1 scoop or packet
- Number of Servings: 30
Best Fiber Supplement Tablet: Benefiber Chewable Prebiotic Fiber Supplement
- Why We Love It: Easily one of the most recognized fiber brands, Benefiber offers many different formats of fiber supplements, including tablet form. With 3 grams of dietary fiber and 3 grams of soluble fiber, these chewable tablets are a quick and easy way to amp up your fiber intake. “Soluble fiber tends to be a bit more supportive for people who might deal with constipation,” says Gerber.
- Fiber per Serving: 6g
- Form: Chewable tablet
- Certifications: N/A
- Serving Size: 3 tablets
- Number of Servings: 33
Everything You Need to Know
What is fiber?
Fiber is a really essential nutrient for many reasons. “It supports healthy digestion, blood sugar regulation, weight management, heart health, satiety, and more,” says Rigden. There’s two types of fiber, she adds: soluble and insoluble. “Soluble fiber, which dissolves in water, forms a gel-like substance and can slow the movement of food through the digestive system which can help reduce cholesterol and blood sugar levels,” she says. “Insoluble fiber, which does not dissolve in water, can help speed up the passage of food in the digestive system by increasing the bulk of stool and mitigating constipation.”
When it comes to fiber recommendations, Ridgen generally asks her clients to eat “30 or more different plants per week to boost their fiber and micronutrient (vitamins, minerals, and antioxidants) intake.” For delicious foods with a lot of fiber, look for avocados, berries, chia seeds, lentils, and more. “I personally love basil seeds because they have 15 grams of fiber in two tablespoons,” says Rigden. There’s also a lot of emerging research on new food options for you to choose from, too. “Resistant starch from white potatoes, for example, is being studied as one of the best dietary fiber options to support longevity of the gut,” says Gerber. “And I like to add in foods that aren’t as traditionally plated in a meal like artichokes, which are an excellent source of fiber, or kiwi, which actually outperform prunes in fiber content, to change it up.”
What to Look For in a Fiber Supplement
With so many fiber supplements on the market, it’s important to understand what to look for. “First and foremost, always consult with your doctor before starting supplements,” says Gerber. “They can typically help guide you in the right direction of what kind of supplements will work best for your body and nutritional needs.” For example, there’s some emerging research on glucomannan fiber as a much more blood-sugar stabilizing form of fiber. “It could be a great option for those with mild blood sugar concerns, diabetes, or even post-menopausal women who are more insulin-resistant because of estrogen loss,” says Gerber.
If you can, avoid fiber supplements with a lot of added fillers, sugars, or artificial dyes. Some key ingredients to look out for are: acacia powder, psyllium husk, PHGG, and inulin.
How to Consume Fiber Supplements
Generally most adults should be consuming about 25-35 grams of fiber daily on average. The key to starting a fiber supplement, or increasing your whole fiber intake in general, is to go slow and steady. “Start with a low dose—like 5 grams—and go up from there to avoid uncomfortable side effects like gas or bloating,” says Ridgen. “Pay attention to how you’re feeling—ideally you want to see more regular bowel movements. If you add too much fiber too quickly, you could end up with digestive stress, bloating, or cramping.”
Gerber recommends spreading out your fiber intake throughout the day and adding a fiber supplement after meals that are less fiber dense. However, if you’re taking a supplement with insoluble fiber, you may want to take it 30 minutes before or after a meal. “Some insoluble fiber is nutrient-binding, which means it can bind out minerals at a low grade level that you want from your meals,” says Gerber. If your concern is blood sugar spikes and you’re opting for a glucomannan fiber supplement, says Gerber, it’s designed specifically to be taken 15-30 minutes before meals for best blood sugar stability outcomes.
Rigden also suggests taking fiber supplements separately from any medications you take and be sure to drink lots of water. “Fiber absorbs water so it’s important to drink more water to prevent dehydration,” she says.
Are fiber supplements actually good for you?
Pretty much all nutritionists agree that the best source of fiber comes from whole fruits, grains, and vegetables. “There is no supplement that can totally replace the benefits of whole foods,” says Gerber. “Fiber-rich foods have added benefits of vitamins and minerals that fiber supplements lack.”
A fiber supplement can be good for you when it comes to soothing digestive discomfort (like diarrhea, constipation, bloating, or cramping) and regulating your bowel movements. “Fiber supplements work wonders for some people with digestive issues but it doesn’t work for everyone,” says Ridgen. “Some potential negative side effects of taking a fiber supplement might be nutrient absorption interference, bloating, gas, or other uncomfortable gastrointestinal issues.”
Meet the Experts
- Meg Gerber, RD, LDN, IFNCP, CGN, is a registered dietician, nutritionist, co-founder of digestive bitters brand JÜJ, and founder of Grounded Nourishment, a private functional nutrition practice in Austin, Texas.
- Mia Rigden, MS, CNS, is a Los Angeles-based nutritionist, chef, and author.
- Sarah Wragge is a holistic nutritionist and founder of Sarah Wragge Wellness, an online holistic nutrition program.