NUTRITION

The 5 Best Fiber Supplements for Digestive Health of 2024

By Emma ParkerUpdated on Nov 28, 2024

Maintaining optimal digestive health is essential for overall well-being, and adequate fiber intake plays a pivotal role in this process. For those who find it challenging to meet their daily fiber requirements through diet alone, fiber supplements can be a beneficial addition. After thorough testing and evaluation, we've curated a list of the best fiber supplements for digestive health in 2024 to support your wellness journey.

Metamucil Psyllium Husk Powder

4.7

Contains 100% natural psyllium husk fiber
Helps promote digestive health and regularity
Can assist in lowering cholesterol levels
Available in various flavors and sugar-free options
Comes in powder form for easy mixing

On Amazon

Why We Recommend It

Metamucil's Psyllium Husk Powder is a well-established fiber supplement known for its effectiveness in promoting regularity and supporting heart health by helping to lower cholesterol.

Pros & Cons

Natural psyllium fiber

Multiple flavor options

Supports heart health

Some may find the texture thick when mixed

Benefiber Prebiotic Fiber Supplement

4.6

Made from wheat dextrin, a natural prebiotic fiber
Dissolves completely in beverages and soft foods
Taste-free and non-thickening
Supports the growth of beneficial gut bacteria
Available in powder form for versatile use

On Amazon

Why We Recommend It

Benefiber provides a convenient, taste-free fiber supplement that easily integrates into daily meals and beverages, promoting digestive health without altering taste or texture.

Pros & Cons

Completely dissolves

No taste or grit

Supports gut health

Not suitable for those with wheat sensitivities

NOW Supplements Psyllium Husk Caps

4.5

Provides 1.1 grams of dietary fiber per 2-capsule serving
Helps maintain regularity and support digestive health
Convenient capsule form for on-the-go use
Non-GMO and free from common allergens
Available in various bottle sizes

On Amazon

Why We Recommend It

NOW Supplements Psyllium Husk Caps offer a portable and easy-to-swallow option for those seeking to increase their fiber intake without mixing powders.

Pros & Cons

Convenient capsules

Non-GMO

Supports regularity

Requires multiple capsules per serving

Garden of Life Organic Fiber Supplement

4.6

Blend of organic superfoods providing 5 grams of fiber per serving
Includes flaxseed, chia seeds, and quinoa
Supports healthy digestion and regular bowel movements
Certified USDA Organic, Non-GMO, and gluten-free
Available in unflavored powder form

On Amazon

Why We Recommend It

Garden of Life's Organic Fiber Supplement combines multiple organic fiber sources, offering a wholesome approach to digestive health with added nutritional benefits.

Pros & Cons

Organic ingredients

Multiple fiber sources

Gluten-free

May have a gritty texture when mixed

FiberCon Fiber Therapy for Regularity

4.5

Contains calcium polycarbophil, a bulk-forming fiber
Helps restore and maintain regularity
Gentle on the stomach with minimal bloating
Convenient caplet form
Available in various package sizes

On Amazon

Why We Recommend It

FiberCon offers a gentle, effective solution for those seeking to alleviate constipation and maintain regular bowel movements without the common side effects of gas and bloating.

Pros & Cons

Gentle on the stomach

Convenient caplets

Effective for regularity

Requires adequate water intake to prevent choking

When selecting a fiber supplement, consider factors such as the type of fiber, form (powder, capsule, etc.), taste, and any dietary restrictions to find the best fit for your digestive health needs. The products listed above have been tested and reviewed to ensure they meet high standards for promoting digestive wellness.

What Are Fiber Supplements, and How Do They Work?

Fiber supplements are dietary products designed to increase your daily fiber intake. They typically contain soluble or insoluble fiber, or a mix of both. Soluble fiber absorbs water, forming a gel-like substance that helps regulate digestion and lower cholesterol. Insoluble fiber adds bulk to stool, promoting regular bowel movements.

These supplements are especially helpful for those who struggle to meet their fiber needs through food alone. They support digestive health, improve gut bacteria, and may aid in managing weight and blood sugar levels.

What Are the Benefits of Taking Fiber Supplements for Digestive Health?

Fiber supplements offer several advantages for improving digestive health, including:

Promotes Regularity: Helps prevent constipation by adding bulk to stool and supporting smooth bowel movements.
Relieves Digestive Issues: May ease symptoms of bloating, gas, and irritable bowel syndrome (IBS).
Supports Gut Health: Feeds beneficial gut bacteria, improving microbiome balance.
Regulates Cholesterol Levels: Soluble fiber helps reduce LDL (“bad”) cholesterol, supporting heart health.
Aids in Weight Management: Keeps you feeling fuller for longer, reducing overeating.

How Much Fiber Should I Take Daily?

The recommended daily fiber intake is:

Men: 30–38 grams
Women: 21–25 grams
Children: 19–25 grams, depending on age

If you’re not meeting these levels through food, fiber supplements can help. Start with a small dose and gradually increase to avoid digestive discomfort. Remember to drink plenty of water, as fiber needs fluids to work effectively.

What Are the Different Types of Fiber in Supplements?

Fiber supplements typically contain one or both types of dietary fiber:

Soluble Fiber: Dissolves in water, forming a gel-like substance that slows digestion and helps regulate blood sugar and cholesterol. Common sources include psyllium husk, inulin, and oat fiber.
Insoluble Fiber: Adds bulk to stool and promotes regular bowel movements. Found in wheat bran and cellulose-based supplements.

Can Fiber Supplements Help With Constipation?

Yes, fiber supplements are an effective way to relieve constipation. Insoluble fiber adds bulk to stool, making it easier to pass, while soluble fiber absorbs water, softening stool and promoting smoother bowel movements.

For best results, start with a small dose and increase gradually, drinking plenty of water to avoid bloating or discomfort. Psyllium-based supplements are particularly effective for constipation relief.

What Are the Best Times to Take Fiber Supplements?

The best time to take fiber supplements depends on your goals:

For Digestive Regularity: Take with a meal to help regulate digestion and promote fullness.
For Weight Management: Consume before a meal to help reduce appetite and prevent overeating.
For Constipation Relief: Take in the morning with water to kickstart your digestive system.