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Best Fiber Supplements of 2022, According to Dietitians

Written by Emily Hirsch, MS, RD

Reviewed by Ana Reisdorf, MS, RD 

Published on January 14, 2022

With all of the choices on the market, finding a fiber supplement to meet your needs may feel overwhelming. The key to choosing the best fiber supplement is to ensure you pick the right type of fiber to help with your specific health needs.

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Best Fiber Supplements of 2022, According to Dietitians
Photo credit: iStock.com/AzmanJaka

Fiber refers to the part of plant-based foods that your body is unable to digest. But, despite its inability to be digested, fiber can provide many benefits as it passes through your digestive tract.

Fiber is most known for its role in regulating your digestive system.

For example, adequate fiber intake can often prevent constipation, a common condition affecting up to 20% of adults in the United States.

Additionally, adequate fiber intake may help reduce the risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and some cancers.

According to the 2020–2025 Dietary Guidelines for Americans, the recommendation for daily fiber intake includes the following:

Women:

  • Under 50 years: 25 grams a day
  • Over 50 years: 21 grams

Men:

  • Under 50 years: 38 grams a day
  • Over 50 years: 30 grams

Based on one 2017 study, however, an estimated 95% of Americans don’t meet the recommended daily fiber intake. The average daily fiber intake is estimated to be roughly 16 grams per day.

Summary of Our Picks

Best Overall:

Best for Constipation:

Best for Diarrhea:

Best for IBS:

Best Gummy:

Health Benefits of Fiber

The need for adequate fiber doesn’t stop at regulating your digestive system. Eating enough fiber may also play a role in supporting your overall health and well-being.

The health benefits of fiber include:

  • Preventing and treating constipation. Fiber can add bulk to your digestive tract and help stimulate your intestines to help keep you regular.
  • Enhancing blood sugar control. Adequate fiber intake can improve your insulin sensitivity and stabilize your blood sugars.
  • Promoting cardiovascular health. Fiber plays a role in reducing your risk of cardiovascular disease by improving cholesterol levels.
  • Reducing the risk of gastrointestinal cancers. Eating enough fiber may help prevent the risk of certain cancers, especially colorectal cancers.

The best way to meet the recommended dietary fiber intake is to eat it through a healthy and balanced diet rich in fruits, vegetables, beans, legumes, whole grains, nuts, and seeds.

However, if you’re like the many people struggling to meet their daily fiber intake recommendations, you may be considering the use of a fiber supplement.

Dietary fiber supplements have increased in popularity as they offer a convenient and concentrated source of fiber for those falling short of the recommendations.

Nevertheless, before making a selection, it’s important to know which fiber supplement will best meet your specific health needs.

What to Look for in a Fiber Supplement

Fiber supplements will contain a specific type of fiber or a mix of different fibers. These fibers will include soluble and insoluble fiber.

Soluble fiber can absorb water and slow down the movement of food through the digestive tract. If you’re looking to ease diarrhea, soluble fiber can help solidify watery stools.

It may also help lower your cholesterol levels and improve blood sugar control.

Insoluble fiber has the opposite effect as soluble fiber. It doesn’t absorb water, so it helps accelerate the movement of food through your digestive tract.

Due to its laxative effect, insoluble fiber can prevent and reduce constipation.

Fiber supplements often contain one or both of these types of fibers as well as other ingredients that may help improve your digestion and overall health.

When looking at a fiber supplement, you’ll see several items on the label. These may include:

  • The type of fiber in the supplement
  • The number of grams of fiber the supplement provides
  • Possible third-party certification
  • The form of fiber, which may consist of powder, capsule, or gummy

You must have an understanding of which type of fiber will be the best match for your specific health needs.

For example, if you are looking for a supplement to help reduce diarrhea, those containing insoluble fiber may worsen your symptoms.

Choosing the best fiber supplement to meet your needs involves knowing which type of fiber will help your specific health condition.

How to Choose the Best Fiber Supplement for You

To help choose the best fiber supplement for you, the following are factors you will want to take into consideration.

The Best Type of Fiber for Your Condition

Choosing the right type of fiber to address your specific health concerns is of utmost importance. The following are different types of fibers you may see in a supplement:

Psyllium

Psyllium is a type of fiber derived from seed husks. It is unique because it provides a blend of both soluble and insoluble fiber.

This type of soluble fiber has been shown in clinical trials to help lower cholesterol levels, improve blood sugar control, and help you feel fuller for longer.

It also appears to help ease both diarrhea and constipation and has been shown to reduce abdominal pain associated with Irritable Bowel Syndrome (IBS).

A 2014 meta-analysis evaluated dietary fiber supplementation in 14 randomized controlled trials involving 906 patients with IBS.

Researchers found that fiber supplementation, particularly those with psyllium, was effective in improving IBS symptoms compared to placebo.

While the health benefits of psyllium look promising, it’s important to note that this type of fiber may cause gas and bloating for some people.

Summary 

Psyllium contains a blend of both soluble and insoluble fiber.

This type of fiber may help reduce cholesterol levels, improve blood sugar control, help you feel fuller for longer, and reduce symptoms of IBS.

Inulin

Inulin is another type of soluble fiber often sourced from chicory root. Inulin contains prebiotics, which are plant fibers that can feed the healthy bacteria in your gut.

One small 2016 clinical trial found that inulin may help improve blood sugar control.

Additionally, one older clinical trial found that older adults who supplemented their diet with supplemental inulin reported less constipation and better digestion.

Summary 

Inulin is a type of soluble fiber that may help improve blood sugar control, ease constipation, and improve digestion.

Methylcellulose

Methylcellulose supplements are generally 100% soluble fiber and are sometimes used to help treat constipation.

This type of fiber typically comes in a powder form that is then dissolved in cold liquids.

Summary

Methylcellulose is a type of soluble fiber generally used to treat constipation.

Acacia

Acacia, also known as gum arabic and acacia, is sourced from the sap of the Acacia Senegal tree.

Some research has suggested that acacia fiber may help reduce gut inflammation, alleviate constipation, ease diarrhea, and support weight-loss efforts by helping you feel fuller for longer.

Summary 

Acacia fiber may provide a host of health benefits, including easing both diarrhea and constipation, reducing gut inflammation, and helping you feel fuller for longer.

Pectin

Pectin is a soluble fiber that can help soften stools and reduce symptoms of constipation.

One study found that people with constipation that took 24 grams of pectin daily had fewer symptoms of constipation and an increase of healthy bacteria in their GI tract.

Summary 

Pectin is a type of soluble fiber that may help promote the growth of healthy bacteria in the gut and reduce symptoms of constipation.

Additives

Some fiber supplements contain extra ingredients, mainly to help improve the product’s taste.

Sugar is the most common additive you’ll find in a fiber supplement.

Too much sugar in your diet can lead to additional health problems, so it’s best to select a supplement with little to no sugar. Opt for fiber supplement pills (versus gummies and powders) or unflavored options to minimize your sugar intake.

Other ingredients may include probiotics, herbs, and fatty acids, all of which are designed to further promote your health and wellbeing.

Summary 

Sugar is the most common additive in fiber supplements. Look for reduced or no-sugar options to further promote your health and well-being.

Grams of Fiber per Serving

The amount of fiber provided in a supplement will vary from product to product. Most fiber supplements will provide anywhere from 2 grams to 6 grams of fiber per serving.

It is best to consult with your healthcare provider about the ideal product and dosage to meet your individual needs.

When starting a fiber supplement, it is best to begin with a lower dose and gradually increase it over time.

Additionally, it’s important to drink extra fluids when increasing your fiber intake to prevent constipation and other uncomfortable GI symptoms.

Summary 

Most fiber supplements will provide anywhere from 2 grams to 6 grams of fiber per serving. It is important to drink plenty of fluids with a fiber supplement to reduce GI symptoms.

Third-Party Testing

Third-party testing companies will evaluate a supplement and confirm its quality, purity, and potency.

Some common third-party seals to look for include Consumer Labs, US Pharmacopeia (USP), and NSF International.

Since the FDA doesn’t regulate dietary supplements, this type of third-party testing ensures that the product is free of contaminants and is accurately labeled.

Summary 

Look for products with third-party testing to ensure that a product is free of contaminants and is accurately labeled.

Form

Most fiber supplements come in powder form that needs to be dissolved in a beverage.

However, fiber capsules, fiber supplement pills, and fiber gummies may be easier to take for some people and are more suitable for travel.

Summary 

Fiber supplements may come in a powder, capsule, or gummy form.

How We Made Our Selections

To pick the best fiber supplements, we evaluated each brand based on the following factors.

  • Brand Reputation: Does the brand have a long and good-standing reputation in the industry? Are the products made in a certified Good Manufacturing Practices facility?
  • Professional Involvement: Are there healthcare professionals involved with research and development?
  • Supported by Research: Is the brand committed to research?
  • Price: Is the price of the product comparable to other similar products?

Taking all of these aspects into consideration, below is a list of product suggestions that match our criteria.

Best Overall

Top Pick: Garden of Life Organic Raw Fiber Powder

Best Overall
Rating Breakdown
  • Support for Claims:5.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.3

Pros

  • Includes both soluble and insoluble fiber
  • Third-party tested
  • Includes probiotics, prebiotics, and omega-3 fatty acids

Cons

  • Slightly more expensive than some similar products
  • May have a gritty texture

This is an organic fiber supplement that contains a mix of both soluble and insoluble fiber.

The product also contains other ingredients like probiotics and omega-3 fatty acids, which may benefit your gut health and also support your health and general wellbeing.

This product is unflavored, gluten-free, Certified USDA Organic, non-GMO Project Verified, vegan, dairy-free, and sugar-free. It is free of artificial sweeteners and preservatives and is also third-party tested.

One tablespoon of the powder provides a total of 5 grams of fiber, 4 grams of soluble fiber, and 1 gram of insoluble fiber. The product won’t thicken a beverage like other fiber powders.

Cost: A one-month supply is $27.99, and if you’re not satisfied with the product, you can return it within 30 days.

Our Take

Garden of Life Organic Raw Fiber Powder is a quality fiber supplement that provides both soluble and insoluble fiber. It is organic and third-party tested but is priced higher than some other fiber supplements.

Runner-Up: Anthony’s Goods Organic Whole Psyllium Husks

Best Overall Runner-Up
Rating Breakdown
  • Support for Claims:5.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:3.0

Overall Rating:

4.0

Pros

  • Organic product
  • Very reasonably priced

Cons

  • Not third-party tested
  • The company does not accept returns

This supplement provides 5 grams of mostly soluble fiber, which can help promote regularity, ease constipation, and support your overall digestive health.

It is vegan, non-GMO, gluten-free, organic, and free of sugar and artificial flavors.

Anthony’s Goods Organic Whole Psyllium Husks makes our list because it appears to be a high-quality product that is also very reasonably priced.

Cost: The product is only $14.99 for 170 servings. This means that you would be paying somewhere between $2.70 and $5.40 per month, depending on whether you chose to add 1 or 2 scoops per day.

After purchasing, let’s hope you love the product because, unfortunately, the company does not accept returns and does not offer any refunds if purchased directly through their website.

However, if purchasing through Amazon, you may be able to return the product if you’re unsatisfied.

Our Take

Anthony’s Goods Organic Whole Psyllium Husks is a very reasonably-priced organic fiber supplement. However, it is not third-party tested and can’t be returned.

Best for Constipation

Top Pick: Garden of Life Super Seed Powder

Best for Constipation
Rating Breakdown
  • Support for Claims:5.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.3

Pros

  • Contains both soluble and insoluble fiber
  • Third-party tested
  • Contains protein, omega-3 fatty acids, probiotics, and enzymes

Cons

  • More expensive than some other fiber supplements
  • May have a gritty texture

The best fiber supplements for constipation will provide a blend of soluble and insoluble fibers.

Insoluble fiber will add bulk to your stool and increase transit time. Soluble fiber can help stool pass through your gastrointestinal tract by absorbing water and lubricating your intestinal tract.

Garden of Life Super Seed Powder contains both soluble and insoluble fiber derived from whole-food sources like sprouted seeds, grains, and legumes.

The product is specifically designed to ease constipation and provides 6 grams of fiber, 6 grams of protein, healthy omega-3 fatty acids, and beneficial probiotics and enzymes in each serving.

It is certified vegan, USDA-organic, non-GMO, gluten-free, and third-party tested.

Cost: A 1-month supply is $21.55, and if you don’t love it, Garden of Life offers a 30-day return policy.

Our Take

Garden of Life Super Seed Powder provides both soluble and insoluble fiber sourced from whole foods. The product is organic and third-party tested but is more expensive than other fiber supplements.

Runner-Up: Viva Naturals Organic Psyllium Husk Powder

Best for Constipation Runner-Up
Rating Breakdown
  • Support for Claims:5.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.3

Pros

  • Contains both soluble and insoluble fiber
  • Third-party tested
  • Reasonably priced

Cons

  • May contain peanuts and tree nuts
  • Drinks can become thick and gel-like

This supplement is another good option if you’re looking for relief from occasional constipation and irregularity.

The product provides 4 grams of both soluble and insoluble fiber per serving, which can help bulk up your stools and increase transit time.

It is USDA-certified organic, non-GMO, gluten-free, and third-party tested. Unfortunately, the powder may contain peanuts and tree nuts, so it isn’t suitable for people with a nut allergy.

Cost: The product is also very reasonably priced. A 1-month supply is roughly $3.75, and the company provides a 90-day return policy.

Our Take

Viva Naturals Organic Psyllium Husk Powder is a very reasonably priced, high-quality fiber supplement. It is not suitable for people with peanut or tree nut allergies and may become thick and gel-like after mixing into a beverage.

Related: How to Get Rid of Constipation: Home Remedies and When to See a Doctor

Best for Diarrhea

Top Pick: Sari Foods Organic Acacia Fiber Powder

Best for Diarrhea
Rating Breakdown
  • Support for Claims:5.0
  • Ingredient Safety:4.0
  • Value for the Price:5.0
  • Brand Transparency:4.0

Overall Rating:

4.5

Pros

  • May ease diarrhea, gas, and bloating
  • Third-party tested
  • Organic, gluten-free, and vegan

Cons

  • May have a gritty texture

Acacia powder is a nice choice to help ease diarrhea. Sari Food’s product contains acacia powder, a form of soluble fiber that can absorb extra water in your GI tract and can slow down how quickly stool moves through your intestines.

This fiber powder is gentle on your system and may also help reduce gas and bloating.

It is gluten-free, non-GMO, vegan, and third-party tested and doesn’t contain any additives, colors, flavors, or sweeteners.

Cost: The product is also reasonably priced at around $5.35 per month and can be returned if purchased through Amazon.

Our Take

Sari Food’s Organic Acacia Fiber Powder is a high-quality, reasonably-priced fiber supplement that may help ease diarrhea, gas, and bloating.

Runner-Up: NOW Foods Psyllium Husk Caps

Best for Diarrhea Runner-Up
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.0

Pros

  • Contains soluble fiber, which may help with diarrhea
  • Third-party tested

Cons

  • May need to take many capsules per day

The best fiber supplements for diarrhea will contain a soluble form of fiber, which can absorb water and slow down the movement of food through the digestive tract.

NOW Foods Psyllium Husk Caps provide 1.5 grams of organic psyllium husk in each serving. The product is non-GMO, vegan, made without common allergens, and is third-party tested.

The manufacturer of NOW recommends three capsules 2 to 3 times per day, which is a lot. For people that don’t want to load up on 6 to 9 fiber pills each day, this product is probably not the best fit.

Cost: This product is reasonably priced at $6.30 for a 1-month supply. New, unopened items purchased through NOW Food’s website can be returned within 30 days of purchase for a full refund.

Our Take

NOW Foods Psyllium Husk Caps provide a form of soluble fiber that may help reduce diarrhea. This high-quality product is third-party tested and reasonably priced but requires you to take 6 to 9 pills per day.

Best for IBS

Top Pick: Heather’s Tummy Care Organic Tummy Fiber Acacia Senegal

Best for IBS
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.0

Pros

  • Acacia has been shown to ease a variety of IBS symptoms
  • Organic product
  • Reasonably priced

Cons

  • Not third-party tested

This product is designed specifically for the dietary management of IBS.

It is made with acacia, a form of soluble fiber that supports bowel motility and can ease IBS-related symptoms, including diarrhea, constipation, gas, and bloating.

Acacia has a prebiotic effect that can stimulate the growth of healthy gut flora, which can reduce bloating, gas, and bowel irregularities from IBS.

Heather’s Tummy Care product is also organic, gluten-free, and is free from sugar, salt, and artificial sweeteners. It is also tasteless, non-thickening, and grit-free, making it easy to dissolve in liquids or moist foods.

Cost: This product is very reasonably priced at around $6.96 per month, depending on how many teaspoons you use per day.

Heather’s Tummy Care has an excellent return policy with no time limit. You can simply return the product for a full refund at any time, for any reason.

Our Take

Heather’s Tummy Care Organic Tummy Fiber Acacia Senegal is an excellent fiber supplement that may help ease IBS symptoms. The product is reasonably priced and comes with a great return policy.

Runner-Up: Thorne FiberMend

Best for IBS Runner-Up
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:3.0
  • Brand Transparency:5.0

Overall Rating:

4.0

Pros

  • Provides soluble fiber that is gentle enough for people with IBS
  • Third-party tested

Cons

  • More expensive than similar fiber supplements

This fiber supplement from Thorne provides a nice prebiotic blend of primarily soluble fiber. Its ingredients are designed to be gentle enough for people with IBS.

Soluble fiber can help ease IBS symptoms, including diarrhea, as it acts as a bulking agent to help bind stools. This prebiotic blend can also promote the growth of healthy bacteria in your GI tract.

The product contains 7 grams of fiber, 8 grams of partially hydrolyzed guar gum, and 2.5 grams of rice bran.

It’s unflavored and free from common allergens, including gluten, eggs, tree nuts, soy, yeast, and fish, and is third-party tested.

Cost: A 1-month supply is $38.00, which is more expensive than other fiber supplements with similar properties. However, Thorne does offer a 60-day money-back guarantee on all of its products.

Our Take

Thorne FiberMend provides a prebiotic blend of fibers that may help ease IBS symptoms. This high-quality product is higher priced than some similar fiber supplements but comes with a 60-day money-back guarantee.

Best Gummy

Top Pick: Viteey Fiber Prebiotic Pectin Gummies

Best Gummy
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:4.0
  • Brand Transparency:4.0

Overall Rating:

4.0

Pros

  • Provide a good amount of soluble fiber per serving
  • Vegan, GMO-free, gluten-free, and free of most allergens
  • Reasonably priced

Cons

  • Provides only one type of fiber

Each fiber gummy provides 4 grams of soluble fiber from plant-based pectin. This type of fiber may help promote the growth of healthy bacteria in your GI tract and can also ease constipation.

The gummies are vegan, GMO-free, gluten-free, contain no added sugar, and are free of most allergens.

All of Viteey’s products go through extensive lab testing to ensure accurate purity and potency in each serving.

Cost: A 1-month supply is roughly $10.00 on Amazon, and the product can be returned within 30 days of purchase.

Our Take

Viteey Fiber Prebiotic Pectin Gummies provide a good amount of fiber per serving at a reasonable price and are suitable for vegans and people with allergies.

Runner-Up: Nature Made Fiber Gummies

Best Gummy Runner-Up
Rating Breakdown
  • Support for Claims:4.0
  • Ingredient Safety:4.0
  • Value for the Price:3.0
  • Brand Transparency:4.0

Overall Rating:

3.8

Pros

  • Provides a good amount of fiber per serving
  • Sweetened with monk fruit extract

Cons

  • Not suitable for vegans
  • Higher priced than some similar products

Nature Made is a well-trusted brand that provides a quality fiber supplement.

Their gummies provide 6 grams of inulin fiber per serving. They are gluten-free, sugar-free, contain no artificial colors and flavors, and are sweetened with monk fruit extract.

While some of Nature Made’s supplements are third-party tested, this product is not.

The manufacturers of Nature Made Fiber gummies recommend taking 3 gummies per day. The product contains gelatin, so it’s not suitable for vegans.

Cost: A 1-month supply is $21.80 and comes with a 30-day return policy.

Our Take

Nature Made Fiber Gummies provide a good amount of fiber per serving and are sweetened with monk fruit extract. The product is not suitable for vegans and is higher priced than some similar fiber gummies.

Frequently Asked Questions

How much fiber should I take per day?

The recommended daily allowance (RDA) of fiber per day is 25 grams for women and 38 grams for men.

Most people aren’t meeting this recommendation.

To help meet the recommended amount of fiber each day, try to add more high-fiber foods into your diet, including fresh fruits and vegetables, whole grains, beans, legumes, nuts, and seeds.

What is the best fiber supplement?

The best fiber supplement will depend on your individual health concerns.

In general, fiber supplements containing some insoluble fiber may be best for easing constipation, while soluble fiber may be better for reducing diarrhea.

Should I take a fiber supplement with food?

You can take a fiber supplement with or without food. However, it’s important that you take your fiber supplement with plenty of water to help ease GI symptoms and prevent dehydration.

What is the best time of day to take a fiber supplement?

You can take a fiber supplement at any time of day, but if you’re taking more than one capsule or gummy, you may choose to spread your intake throughout the day.

Fiber supplements may affect the absorption of certain medications and supplements. It is always best to speak with your healthcare provider to address possible interactions.

Is it okay to take a fiber supplement every day?

It is okay to take a fiber supplement every day. However, a fiber supplement shouldn’t be a substitute for a healthy, well-balanced diet.

It’s important to ensure you eat a wide variety of fiber-rich foods as they often contain other essential nutrients like vitamins, minerals, and antioxidants.

What foods are high in fiber?

Plant foods are generally high in fiber. They may include fresh fruits and vegetables, whole grains like brown rice and wild rice, whole wheat bread, beans, lentils, and seeds.

The Bottom Line

Fiber supplements are designed to help ease various gastrointestinal symptoms and may help increase the beneficial bacteria found in your gut.

Soluble fiber can help absorb water and slow down the movement of food through your digestive tract. This type of fiber may help ease diarrhea, lower your cholesterol levels, and improve blood sugar control.

Insoluble fiber doesn’t absorb water, so it helps accelerate the movement of food through your digestive tract. Due to its laxative effect, insoluble fiber may help prevent and reduce constipation.

While fiber supplements may help with some GI symptoms, it’s important to remember that they should not replace a healthy, well-balanced diet.

A healthy, well-balanced diet will provide an array of many important vitamins, minerals, and antioxidants, in addition to dietary fiber.

It is always best to consult with your healthcare provider to help decide whether fiber supplementation is best for you and your health needs.

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