Dietitians Pick the 9 Best Fiber Supplements in 2024

Fiber is essential for healthy digestion, and high fiber diets are linked to improved heart health.

Foods high in fiber include:

• split peas
• lentils
• black beans
• lima beans
• artichokes
• raspberries

The U.S. Department of Agriculture (USDA) recommends that women ages 19 to 30 years consume 28 grams (g) of fiber per day and men in the same age range consume 34 g per day. Those numbers decrease slightly as you age, but 90% of women and 97% of men don’t meet those numbers.

Fiber supplements are available in many forms to help people who want to increase the amount of fiber in their diets if they’re not getting enough from food.

You may find that a specific type of fiber works better for you or is easier to tolerate, especially if you have digestive issues such as irritable bowel syndrome (IBS). Here are some common types of fiber supplements:

• Psyllium: Derived from a shrub-like herb, psyllium contains a combination of soluble and insoluble fibers.
• Inulin: This is a type of soluble fiber that’s often extracted from chicory root and acts as a prebiotic to provide fuel for the healthy bacteria in your gut.
• Methylcellulose: This compound, a form of soluble fiber, is considered a semisynthetic form of cellulose, an essential structure in plants.
• Wheat dextrin: This soluble fiber is a byproduct of the milling process of wheat, meaning it’s an unintended but inevitable outcome of the use of water to break down the wheat molecule (a process also known as hydrolysis).
• Maltodextrin: This is a form of soluble fiber that resists digestion and is fermented by the beneficial bacteria in your gut.

According to the Academy of Nutrition and Dietetics, people use fiber supplements to:

• prevent constipation
• lower cholesterol levels
• manage weight
• balance blood sugar levels
• prevent diverticulitis

We selected the fiber supplements featured in this article based on the following criteria:

Type of fiber

Different types of dietary fiber can be found in the foods we eat. The same is true for dietary fiber supplements.

Our product list includes supplements containing a variety of fiber types, which we explain in more detail above, so you can find what best fits your needs.

Supplement quality

The supplement industry isn’t well regulated by the FDA, and third-party testing on fiber supplements does not appear to be a common practice. Therefore, our picks above include products manufactured by reputable companies in facilities that adhere to the CGMPs.

Supplement type

Fiber supplements are sold in a variety of forms, including powders, gummies, caplets, and whole foods.

We understand that factors such as convenience, portability, and taste are important when choosing a fiber supplement — for example, someone who doesn’t like the taste or texture of supplement powders may choose a fiber gummy instead. We’ve included several different forms so you can decide what works best.

Overall cost

Budget may be a limiting factor when it comes to purchasing dietary supplements, so we’ve included fiber supplements ranging from less than $0.25 per serving to more than $1.00 per serving.

Fiber supplements can help you meet the recommended daily intake of fiber to support bowel movements, especially if you find it difficult to consume enough from dietary sources such as fruits, vegetables, and whole grains.

Fiber has been shown to improve levels of LDL (“bad”) cholesterol and other blood lipids to support heart health. It has also been shown to lower blood sugar levels.

It’s important to talk with a healthcare professional before taking a fiber supplement if you also take medications that affect your blood cholesterol or blood sugar levels.

While fiber supplements provide health benefits, they lack the vitamins, minerals, and other nutrients that fiber-rich foods provide. So, it’s best to get fiber from fiber-rich foods when possible and to use supplements as needed.

Soluble fiber absorbs the water in your food and becomes a gel-like substance, slowing digestion. This limits the amount of water absorbed in your intestines, which, in turn, helps reduce cholesterol in several ways.

It may also regulate blood sugar and even lower your risk of developing type 2 diabetes. Additionally, soluble fiber is associated with lowering blood pressure, which may lead to reduced cardiovascular risk.

You can find soluble fiber in foods such as:

• oatmeal
• flaxseed
• barley
• dried peas
• oranges
• apples
• carrots
• beans

Psyllium husk is also a soluble fiber.

Insoluble fiber doesn’t absorb water and adds bulk to your stool. It helps move food through your digestive system quickly and can relieve constipation. Insoluble fiber has been associated with a decreased risk of diverticulitis and cardiovascular disease.

You can find insoluble fiber in foods such as:

• seeds
• nuts
• dark green leafy vegetables
• wheat bran
• brown rice
• bulgur

It’s important to consider your overall diet and medical history to help determine whether you need a fiber supplement. You’ll also want to consider the type of fiber and its benefits.

For example, fiber supplements containing psyllium fiber — such as Metamucil products with no added sugar — have been shown to improve blood sugar regulation, which is beneficial for people with type 2 diabetes.

Psyllium has also been shown to normalize stools in people with IBS-C (irritable bowel syndrome with constipation).

If you prefer to support organic agricultural practices, consider a functional food fiber supplement that has earned the USDA organic certification, such as the organic ground chia seeds from Spectrum Essentials.

Furthermore, certain companies might earn a certified B corporation designation to indicate they have met high standards of social and environmental responsibility.

If this is something you value as a consumer, consider fiber supplements manufactured by B corp companies such as Garden of Life.

It’s also important to choose a product that fits your budget. When weighing the overall cost, keep in mind whether you intend to use the product in the short term or the long term.

Overall, it’s important to choose a fiber supplement that best supports your goals — whether you’re hoping to treat occasional constipation, lower your cholesterol levels, or lower your blood sugar levels — while honoring your preferences.

If you have a history of GI issues such as Crohn’s disease, diverticular disease, or colon cancer, you can talk with a healthcare professional to determine whether a fiber supplement would be safe and effective for you.

Fiber may interfere with your body’s ability to absorb and use certain drugs. If you take any medications on a regular basis, talk with a healthcare professional before trying a fiber supplement. This can help you avoid potentially harmful drug-nutrient interactions.

If you’re experiencing changes in your bowel habits, such as constipation or diarrhea that lingers for more than a few days, talk with a healthcare professional as soon as possible. It’s recommended to see a doctor if you’re experiencing severe abdominal pain, bloating, and cramping.

Increasing daily fiber intake is generally considered safe for most people. Women should aim for 28 g per day, and men should aim for at least 34 g per day.

If you’re experiencing GI symptoms beyond occasional constipation, or if you’re concerned that you don’t consume enough fiber through whole food sources, you can talk with a healthcare professional about adding a fiber supplement to your routine.