Over the last few decades, average individual fiber consumption has decreased dramatically. The tendency to eat more processed foods and fewer fruits and vegetables has resulted in only around five percent of American adults meeting the recommended daily fiber intake as set by the American Academy of Nutrition and Dietetics.
Using a supplement can help meet your daily fiber goal. In this article, we will review the ten best fiber supplements on the market across various categories.
We’ll also discuss the many benefits of adding fiber to your diet, provide you with a buyer’s guide and answer the most frequently asked questions about fiber supplements.
Top Best Fiber Supplements of 2023 Tested/Ranked:
- Best Overall: Bellway Super Fiber + Fruit
- Best Value: Equate Daily Fiber
- Best with Inulin: Fiber Choice Fruity Bites
- Best with Methylcellulose: Citrucel SmartFiber Caplets
- Best with Psyllium: Metamucil Fiber Gummies
- Best with Wheat Dextrin: Benefiber Powder
- Best Organic: Garden of Life Organic Fiber Supplement
- Best with Functional Food: Spectrum Essentials Organic Ground Chia Seeds
- Best with Antioxidants: Thorne Research FiberMend
- Best Gummies: Benefiber Prebiotic Fiber Gummies
How Much Do Fiber Supplements Cost?
Fiber supplements vary in price depending on their quality and versatility. Here’s a breakdown of the costs of our top 10:
| Category | Product | Name | Price | Price Per Serving | Why We Love It |
| Best Overall |  |
Bellway Super Fiber + Fruit | $29.99 | $0.60 | It is effective, comes in delicious flavors, and mixes well in the beverage of your choice. |
| Best Value |  |
Equate Daily Fiber | $11.42 | $0.34 | Really affordable and tastes great. |
| Best with Inulin |  |
Fiber Choice Fruity Bites | $26.45 | $0.56 | Incredibly effective at improving digestive issues. |
| Best with Methylcellulose |  |
Citrucel SmartFiber Caplets | $20.15 | $0.40 | You won’t experience any gas issues with this supplement. |
| Best with Psyllium |  |
Metamucil Fiber Gummies | $15.48 | $0.88 | Even though it’s sugar-free, it tastes terrific. |
| Best with Wheat Dextrin |  |
Benefiber Powder | $11.82 | $0.39 | It mixes really well, so no clumps! |
| Best Organic |  |
Garden of Life Organic Fiber | $18.98 | $1.99 | Sources fiber from a dozen ingredients and supplies a whopping nine grams of fiber per serving. |
| Best with Functional Food |  |
Spectrum Essentials Organic Ground Chia Seed | $16.71 | $0.70 | Ideal to sprinkle on baked goods, oatmeal, and yogurt. |
| Best with Antioxidants |  |
Thorne Research FiberMend | $39.00 | $1.30 | This soluble fiber blend doesn’t result in bloating or gas. |
| Best Gummies |  |
Benefiber Prebiotic Fiber Gummies | $19.19 | $0.96 | A delicious fiber supplement. |
Products Reviews
Here are the top 10 best fiber supplements on the market:
Best Fiber Supplement Overall
The best overall fiber supplement on our list represents the best combination of soluble and insoluble fiber, along with excellent production standards and third-party testing.
Bellway Super Fruit + Fiber
Bellway Super Fruit + Fiber is a sugar-free psyllium husk powder. It is made with real fruit, including lemon, raspberry, and lime. It’s also certified organic and contains fewer calories than many competing fiber powders.
Each serving of Bellway Super Fruit + Fiber contains 25 calories, six grams of carbs, five grams of fiber, and zero grams of sugar.
Bellway Super Fruit + Fiber is gentle on your stomach. It will help increase your healthy gut bacteria without causing stomach upset. It is well priced, mixes well in water, and comes in three tasty flavors.
Who should buy Bellway Super Fruit + Fiber?
- People who want a pure psyllium husk fiber with added fruit.
- Folks wanting a low-calorie fiber supplement.
Who should not buy Bellway Super Fruit + Fiber?
- People who want a range of fiber sources.
Bellway Super Fiber + Fruit Coupon
Bellway Super Fiber + Fruit Coupon
Bellway Super Fiber + Fruit checks all the right boxes and is our top pick for the best overall fiber supplement on the market. It is effective, budget-friendly, and delicious.
Best Value
Our best value fiber supplement does the best job of combining price per serving with purity, quality, and taste.
Equate Daily Fiber
Equate Daily Fiber is made from 100 percent natural psyllium husk powder. Despite being sugar-free, it has a delicious orange flavor. This powder mixes well with water to produce a plump-free drink that goes down easily.
The recommended daily dosage for Equate Daily Fiber is one teaspoon mixed in a 12-ounce glass of water taken three times daily. It is $0.87 per ounce and contains 180 teaspoons per container. This product represents good value for money.
Even though there is no sugar in Equate Daily Fiber, it does contain some natural and artificial flavors. So, if you avoid artificial additives, you might want to skip this product.
Who should buy Equate Daily Fiber?
- People who want a tasty psyllium husk-based powder supplement.
- People who are shopping for a budget product.
Who should not buy Equate Daily Fiber?
- People who wish to avoid all artificial additives.
Equate Daily Fiber Coupon
Equate Daily Fiber Coupon
Equate Daily Fiber comes in a refreshing orange smooth flavor that turns this supp into a delightful treat. It is also the most budget-friendly option on this list.
Best with Inulin
Inulin is a prebiotic fiber that is especially beneficial for colon health. It can help improve food absorption and digestion.
Fiber Choice Fruity Bites
Fiber Choice Fruity Bites come in chewable tablet form in several tasty flavors. They are also available in the gummy form. Each bottle contains 90 sugar-free tablets containing prebiotic inulin fiber along with other fiber sourced from fruits and vegetables.
This type of fiber helps balance the digestive tract by supporting healthy bacteria growth in the gut. Notably, inulin prebiotic fiber can cause gastrointestinal issues in some people.
Each two-tablet serving of Fiber Choice Fruity Bites provides you with four grams of dietary fiber with no added sugar.
Who should buy Fiber Choice Fruity Bites?
- People who are taking fiber to improve digestive health.
Who should not Fiber Choice Fruity Bites?
- Those who want a wide mix of soluble and insoluble fiber.
Fiber Choice Fruity Bites Coupon
Fiber Choice Fruity Bites Coupon
If you're a fan of gummy bears, you cannot go wrong with the Fiber Choice Fruity Bites. However, its sugar content might alienate some people.
Best with Methylcellulose
A methylcellulose is a form of soluble fiber that dissolves in cold water and bulks up the stomach to fill you up and help with digestion.
Citrucel SmartFiber Caplets
Citrucel SmartFiber Caplets is a methylcellulose-based fiber. It comes in a bottle of 100 caplets with the recommended dosage starting at two caps per day with water and increasing as needed to a max of six per day. Each caplet contains 500 mg of methylcellulose and inactive ingredients such as maltodextrin, magnesium stearate, and calcium phosphate.
This form of fiber, being non-fermentable, is said to be one of the few that will not produce excess gas. It is 100 percent non-allergenic and gluten-free. The only downside I could find on this product is that it is not third-party tested for purity.
Who should buy Citrucel SmartFiber Caplets?
- Those who want a fiber supplement to help fill them up and promote weight loss.
- People looking for a supplement that will not lead to gas issues.
Who should not buy Citrucel SmartFiber Caplets?
- Those shopping for a budget fiber supplement.
Citrucel SmartFiber Caplets Coupon
Citrucel SmartFiber Caplets Coupon
A methylcellulose-based fiber, Citrucel SmartFiber Caplets won't cause any bloating or gas issues. It is a great product for people experimenting with a fiber supplement.
Best with Psyllium
Psyllium husk is a soluble fiber form that has been shown to lower cholesterol levels, reduce constipation and treat irritable bowel syndrome.
Metamucil Fiber Gummies
Metamucil Fiber Gummies are a psyllium-based fiber gummy that provides five grams of fiber per serving. They are made up of a plant-based fiber blend that includes Fibersol. This product will boost the production of good bacteria in the gut.
The recommended dose is to take two gummies per day, so a 72-count container will meet your fiber needs for 36 days. The product is delicious and contains no added sugars. There are, however, two grams of natural sugar in every serving, along with 10 grams of carbohydrate.
Who should buy Metamucil Fiber Gummies?
- People who want a psyllium-based fiber supplement.
- Folks who don’t like taking pills or capsules.
Who should not buy Metamucil Fiber Gummies?
- People who do not want sugar or carbohydrates in their supplements.
Metamucil Fiber Gummies Coupon
Metamucil Fiber Gummies Coupon
The Metamucil Fiber Gummies come in a delicious orange flavor and contain five grams of fiber per serving. The product is made using a prebiotic plant-based fiber blend.
Best with Wheat Dextrin
Wheat dextrin is a water-soluble fiber that is especially good at boosting the immune system. It can also help lose weight and improve mineral absorption.
Benefiber Powder
Benefiber Powder is a plant-based prebiotic fiber available in 38, 62, 125, and 190 servings. It can be purchased as a loose powder in a container or a separate sachet form. A two-tablespoon serving contains 15 calories, four grams of fiber, two grams of carbs, and zero sugars.
This product is sugar-free and dissolves extremely easily in any beverage. It is also flavor-free so you can mix it into other foods or drinks without affecting the flavor.
Who should buy Benefiber Powder?
- People who want individual fiber sachets.
- Those who are after a flavor-free prebiotic fiber supplement that can be added to other foods and drinks.
Who should not buy Benefiber Powder?
- People who don’t want to have to mix up a powder with water.
Benefiber Powder Coupon
Benefiber Powder Coupon
The Benefiber Powder is an unflavored fiber product that is great for adding to your favorite dishes, recipes, or consuming with water.
Best Organic
Our best organic fiber supplement is made from a blend of certified organic superfoods to fortify your immunity, improve digestion and help you lose weight safely.
Garden of Life Organic Fiber Supplement
Garden of Life Organic Fiber Supplement groups together more than a dozen types of fibers, including from coconuts, chia seeds, and quinoa. It is certified by the USDA to be organic, gluten and dairy-free, and vegan. In addition, you will not find any artificial sweeteners or preservatives in this supplement.
Garden of Life Organic Fiber Supplement provides a whopping nine grams of fiber per serving, making it the highest-dosed supplement on this list. Besides, you also get seven grams of protein. The product is naturally sweetened with stevia.
This is a powdered supplement that comes in an 800-gram container. It will provide you with 30 servings, enough for a one-month supply.
Who should buy Garden of Life Organic Fiber Supplement?
- Those who want a high-dose fiber supplement.
- People who want to supplement with a range of fiber sources.
- Folks who want a high protein count in their fiber supplement.
Who should not buy Garden of Life Organic Fiber Supplement?
- People who don’t want a powdered supplement form.
Garden of Life Organic Fiber Supplement Coupon
Garden of Life Organic Fiber Supplement Coupon
Garden of Life is known for its high-quality products, and its Organic Fiber Supplement is no exception. It is made with 15 Raw and certified organic superfoods, which help eliminate toxins while maintaining healthy blood sugar and cholesterol levels.
Best with Functional Food
Our best fiber supplement in functional food form is a finely ground high fiber powder that can be added to your recipes to boost its fiber content.
Spectrum Essentials Organic Ground Chia Seeds
Spectrum Essentials Organic Ground Chia Seeds is a powdered fiber supplement made of chia seeds ground into a fine powder. They are designed to be blended with yogurt, soups, smoothies, and baking goods. It also makes an excellent substitute for eggs.
Spectrum Essentials Organic Ground Chia Seeds can also be taken as a stand-alone supplement. Each serving provides you with four grams of dietary fiber and more antioxidants than you’d receive from an equivalent quantity of blueberries. There are 60 calories in every serving and four grams of fats and carbs, and two grams of protein.
Who should buy Spectrum Essentials Organic Ground Chia Seeds?
- People who want a powdered supplement for baking and other recipes.
Who should not buy Spectrum Essentials Organic Ground Chia Seeds?
- Those sticking to a low-calorie count.
Spectrum Essentials Organic Ground Chia Seeds Coupon
Spectrum Essentials Organic Ground Chia Seeds Coupon
Spectrum Essentials Organic Ground Chia Seeds are one of the most versatile products on the list. They deliver a healthy dose of fiber and omega 3.
Best with Antioxidants
The combination of fiber and antioxidants provides a powerful boost to your health, improving immunity, digestion, and weight loss progress all at the same time.
Thorne Research FiberMend
Thorne Research FiberMend sources its fiber from green tea phytosomes, guar gum, pectin, rice bran, and arabinogalactan. This combination does an excellent job of stimulating the growth of good bacteria in the gut, therefore supporting a healthy digestive system. It is a soluble fiber blend that is generally well tolerated to produce little or no bloating, gas or cramping.
Thorne Research FiberMend is a powdered supplement that mixes well with water or other liquid. It is a gluten-free product that is also free of soy, dairy, shellfish, and fish.
Who should buy Thorne Research FiberMind?
- Those who want to improve their digestive health.
Who should not buy Thorne Research FiberMind?
- People who don’t want to mess around with powder-based fiber supplements.
Thorne Research FiberMend Coupon
Thorne Research FiberMend Coupon
Thorne Research FiberMend delivers a solid dose of antioxidants, which prevents bloating, cramping, or gas issues. It mixes easily in water or your favorite beverage.
Best Gummies
Gummies provide a tasty, easy-to-absorb way to get your fiber. They are ideal for people who don’t like to take tablets and don’t want to mess around with powders.
Benefiber Prebiotic Fiber Gummies
Benefiber Prebiotic Fiber Gummies are one of the tastiest ways to get the goodness of fiber into your body in a supplement form. Each bottle contains 50 assorted fruit gummies.
This product is gluten-free, using wheat dextran as the main fiber source. The wheat is processed to get rid of as much gluten as possible.
The serving size is two gummies, so you get 25 servings in each container. Each serving provides you with three grams of fiber, one gram of sugar, six grams of carbs, and 25 calories.
Who should buy Benefiber Prebiotic Fiber Gummies?
- People who are looking for a tasty gummy fiber supplement.
Who should not buy Benefiber Prebiotic Fiber Gummies?
- People who want a sugar-free supplement.
Benefiber Prebiotic Fiber Gummies Coupon
Benefiber Prebiotic Fiber Gummies Coupon
With over 4,600 4.5-star reviews, Benefiber Prebiotic Fiber Gummies is one of the highest-rated fiber gummies on Amazon. Its assorted flavors are a hit amongst its fans.
What is Fiber?
Fiber is a form of carbohydrate. However, it cannot be digested by the body. Fiber comes in two different forms—soluble and insoluble.
Soluble fiber can be found in the following foods:
- Oats
- Oat bran
- Dried beans
- Dried peas
- Nuts
- Barley flax
- Oranges
- Apples
- Carrots
Insoluble fiber is found in:
- Green beans
- Dark green leafy vegetables
- Fruit skins
- Root vegetable skins
- Whole-wheat products
- Seeds
- Nuts
For optimal gut health, you need both types of fiber.
What are the Benefits of Taking a Fiber Supplement?
For the last 150 years, grains have become a Western world diet staple. However, it comes at the expense of fiber, which is being consumed at chronically low levels by many people.
An immediate result of lack of fiber in the diet is constipation. Apart from the discomfort it brings, it also makes it extremely difficult to eliminate toxins from your body.
Fiber Fills You Up
Fiber is a great way to keep yourself full. That is because it adds bulk to your diet without adding extra calories. Not only will it help you feel satiated sooner, but it will also keep you feeling full for longer as it takes longer than other foods to move through your system. Fiber stimulates receptors that send messages to your brain that tell you to stop eating.
Fiber Reduces Insulin Levels
When soluble fiber absorbs water, it forms a gel in the lower intestine, slowing blood sugar absorption. This, in turn, leads to lower insulin levels, which makes you less likely to store body fat.
Fiber Improves Energy
Combining fiber and lean protein at every meal and snack time will help you maintain stable blood glucose levels. As a result, you will have a more steady supply of energy. However, consuming refined carbs can spike your blood sugar levels. This gives you an intense surge of energy, which is inevitably followed by an energy crash that not only makes you feel lethargic but also causes a craving for more refined carbs.
Fiber Improves Elimination
When you consume a healthy amount of fiber, you will find yourself visiting the bathroom more often. That’s because fiber adds bulk to your stool. It also goes a long way to relieve you of gas and bloating problems, including irritable bowel syndrome.
Improves Skin Quality
Fiber is like a sponge in that it absorbs toxins that are coursing through the blood. When these are removed, they will no longer travel to your pores, resulting in smoother skin.
How Much Fiber Should You Take?
According to the American Academy of Nutrition and Dietetics, men should consume 38 grams of fiber per day. Women should take 25 grams per day. The Academy has also pointed out that, in 2015, just five percent of the American population were meeting that level, with the average intake, for both men and women, being just 17 grams.
How To Take a Fiber Supplement
Whole foods are the best source of fiber. You should focus on eating whole grains, vegetables, nuts, and fruit. With so many people not meeting the recommended daily fiber intake goal, nutritionists recommend taking a supplement to bridge the gap.
If you are taking other medications, you should check with your doctor to ensure your fiber supplement will not interfere with them.
It is important to stay hydrated when supplementing with fiber. You should take your fiber supplement with an eight-ounce glass of water.
What to Look For in a Fiber Supplement
Here are the things you should consider before buying a fiber supp:
Fiber Type
Check that the supplement contains both soluble and insoluble fiber. Both types are needed to benefit from the health benefits of adding more fiber to your diet.
Supplement Type
Fiber comes in several forms, from gummy bears, powders, and capsules. Choose what best suits your tastes and lifestyle. If you don’t like to swallow pills, for instance, you may be better off taking a powder or gummy bear form of fiber supplement.
Supplement Quality
The FDA does not stringently oversee the supplement industry in the United States. You should, therefore, look for signs on the label indicating high production standards. It could include a Good Manufacturing Practices (GMP) label or a third-party tested sticker.
Cost
The best fiber supplements range between $0.34 and $1.99 per serving. The average cost is around 50 cents, which is what you should expect to pay.
How We Decided Our Picks
For our top 10 fiber supplements, we looked at several products and factors, including:
- Price
- Purity
- Third-Party Testing
- Ingredient Transparency
FAQs
Is it worth taking a fiber supplement?
Yes, it is worth taking a fiber supplement unless you are already meeting your recommended daily fiber goal. There are many health benefits to increasing your fiber intake, including helping with weight loss, improving digestion, and having more energy.
What is the best type of fiber supplement to take?
The best fiber supplement will provide a combination of both soluble and insoluble fiber. Soluble fiber is best for relieving bowel issues like diarrhea and improves elimination. Insoluble fiber will help keep you feeling full, improve digestion and assist with weight loss.
Will fiber help me lose belly fat?
Yes, fiber can help lose belly fat as it will keep you feeling full, which can lower your daily calorie intake. The key to losing fat is to stay in a daily caloric deficit, which is a state where you are burning more calories than you are consuming. It forces the body to rely on stored body fat for energy.
The Bottom Line
By taking a fiber supplement, you will ensure that you are meeting your daily fiber requirement. As a result, you will more easily be able to lose weight, your digestion and elimination will improve, your skin glow, and you will have more energy. It’s not bad for a supplement that costs you just a few cents every day.
The best fiber supplement on the market right now is Bellway Super Fruit + Fiber. It provides five grams of fiber per serving.
References
- Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi: 10.1016/j.jand.2015.09.003. PMID: 26514720.
- Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.
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