The 9 Best Fiber Supplements of 2020, According to a Dietitian

Keep your digestive system in check with these options

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Our Top Picks

Best Overall: Renew Life Organic Triple Fiber at Amazon

"Combines non-GMO flaxseed, oat, and acacia fiber to offer a blend of both insoluble and soluble fibers as well as protein."

Best Organic: Garden of Life Dr. Formulated Organic Fiber at Amazon

"The USDA-certified Organic fiber is specifically designed to support an overall healthy digestive system."

Best to Help Lower Cholesterol: Metamucil Sugar Free Original Smooth Powder at Amazon

"The unflavored, sugar-free option is free of added sweeteners and colors."

Best Budget: Benefiber On-the-Go Sticks at Amazon

"The sugar-free, flavorless powder dissolves well and doesn't thicken or change the texture of your drink."

Best Whole Food Fiber Source: Navitas Organics Chia Seeds at Amazon

"One tablespoon provides three grams of dietary fiber, two grams of plant-based protein, and 2254 milligrams of omega-3s."

Best Capsules: Renew Life FiberSMART at thrivemarket.com

"Combine flaxseed, L-glutamine, herbs, and probiotics to promote regularity and support digestive health."

Best for Diarrhea: Heather's Tummy Fiber Organic Acacia Senegal at Amazon

"Made up of only one ingredient: organic acacia powder."

Best for Constipation: NOW Supplements Psyllium Husk Powder at Amazon

"A premium-quality fiber supplement that improves bowel regularity."

Best for Appetite Control: Organic India Whole Husk Psyllium at Amazon

"USDA Organic, Non-GMO Project Verified whole husk psyllium fiber is cultivated on sustainable, organic farmland."

Dietary fiber is best known for regulating the digestive system, but it is also a fantastic tool for promoting weight management. Fiber can increase satiety, reduce hunger, decrease overall caloric intake, and promote weight loss.

Naturally found in healthy foods such as fruits, vegetables, and whole grains, fiber expands with liquid, which can help to improve feelings of fullness. The Institute of Medicine recommends consuming 19 to 38 grams of dietary fiber per day, depending on gender and age; however, the majority of Americans fall very short of meeting these guidelines.

If you're looking to boost your fiber intake, a fiber supplement may help you to meet your daily fiber goals. Fiber supplements come in many forms, including powders, capsules, and tablets. Functional foods—such as chia and flaxseeds—are also considered to be fiber-rich options if you're looking for an alternative to typical supplements on the market. With so many choices available, our nutritionist rounded up the best products to keep your fiber intake up.

Here, the best fiber supplements.

Our Top Picks

Best Overall: Renew Life Organic Triple Fiber

If you're looking for the best fiber to keep you full and promote digestive balance, Renew Life's Organic Triple Fiber product is an excellent option. The USDA Organic powder combines non-GMO flaxseed, oat, and acacia fiber to offer a blend of both insoluble and soluble fibers as well as protein. The dairy-free, gluten-free, and soy-free product provides three grams of dietary fiber and two grams of protein per scoop.

Unlike other supplements that contain only soluble or insoluble fiber, this balanced fiber supplement combines the digestion-slowing soluble fiber from flax and acacia with oat fiber, which is mostly insoluble and passes through the digestive system intact. The powder mixes easily with juice or water and can help to alleviate constipation. If you're not a fan of powder supplements, Renew Life makes the same supplement in capsule form.

Best Organic: Garden of Life Dr. Formulated Organic Fiber

An excellent organic fiber supplement contains a mix of soluble and insoluble fiber, is free of sugar, taste, and color, and is made using top-quality ingredients. Garden of Life’s Dr. Formulated Fiber supplement meets all these criteria. The USDA Organic fiber is specifically designed to support an overall healthy digestive system. Each tablespoon provides five grams of prebiotic fiber (four grams soluble fiber and one gram insoluble fiber) from Acacia Senegal fiber, orange peel, baobab fruit, apple peel, and cranberry.

The clear, unflavored powder is free of psyllium, gluten, dairy, and soy. The non-GMO blend gently supports digestion and occasional constipation. Research published in 2013 shows that acacia fiber produces a more substantial amount of healthy bacteria—including bifidobacteria and lactobacilli—than comparable fibers, and results in fewer side effects such as bloating and gas. It's also Certified Vegan, NSF-Certified Gluten-Free, and kosher.

Best to Help Lower Cholesterol: Metamucil Sugar Free Original Smooth Powder

If you have high cholesterol, fiber supplements are an inexpensive option to help lower your cholesterol count. If you’re not getting enough from your diet, a supplement like Metamucil that's rich in psyllium fiber can add soluble fiber to your daily regimen. A study published in 2000 showed that supplementation with psyllium twice daily can significantly reduce total and LDL-cholesterol in men and women with high cholesterol, and may be helpful in addition to or in place of diet and drug therapy.

Metamucil Sugar Free Original Smooth powder contains three grams of fiber per teaspoon, including two grams of soluble fiber. The unflavored, sugar-free option is free of added sweeteners and colors. Metamucil recommends adults mix one to two rounded teaspoons with at least eight ounces of cool liquid.

Best Budget: Benefiber On-the-Go Sticks

If you're looking for a convenient, budget-friendly fiber supplement, Benefiber On-the-Go Sticks pack three grams of fiber into a slim, easy-to-use stick. Benefiber's fiber source is wheat dextrin, a soluble fiber that contains prebiotics, which may improve the overall health of your digestive system. Research shows that wheat dextrin improves the digestive ecosystem by increasing lactobacilli and bifidobacteria.

Benefiber is 100% clear and dissolves quickly in water or other drinks. Simply add the powder from one stick to four to eight ounces of your favorite hot or cold food or beverage. The sugar-free, flavorless powder dissolves well and doesn't thicken or change the texture of your drink.

Best Whole Food Fiber Source: Navitas Organics Chia Seeds

If you prefer a more holistic food source of fiber as opposed to a typical fiber supplement, chia seeds are an excellent option for you. One tablespoon of Navitas Organic's USDA Organic chia seeds provides three grams of dietary fiber, two grams of plant-based protein, and 2,254 milligrams of omega-3s. The small, but mighty seeds are known for their ability to absorb up to 15 times their weight in water, which helps them to form a gel-like consistency and ease constipation.

The superfood contains mostly soluble fiber and can help to reduce LDL cholesterol and slow digestion, which helps to promote blood sugar stability and satiety after a meal. Note that these powerful seeds do contain more calories than typical calorie-free or low-calorie fiber supplements: one tablespoon is 60 calories. They're also kosher, non-GMO, vegan, and gluten-free.

Best Capsules: Renew Life FiberSMART

Renew Life Fiber Smart Capsules
Courtesy of ThriveMarket.com.

If you're not a fan of powders, or simply prefer a less mess formula, a fiber supplement in capsule form may be best for you. Renew Life's FiberSMART capsules combine flaxseed, L-glutamine, herbs, and probiotics to promote regularity and support digestive health.

Each four-capsule serving contains ten calories with one gram of dietary fiber that's 30% soluble fiber and 70% insoluble fiber. It also contains gut-health promoting probiotics, and herbs including fennel seed, Slippery Elm, and Triphala. The vegetarian capsules are gluten-free and soy-free but do contain traces of milk from the fermentation media. If you want the same formula in powder form, Renew Life makes a Fiber SMART powder.

Best for Diarrhea: Heather's Tummy Fiber Organic Acacia Senegal

Soluble fiber, such as acacia powder, absorbs excess fluid like a sponge and slows down the passage of stool through your intestines. Unlike synthetic soluble fiber supplements, Heather's Tummy Fiber is made up of only one ingredient: organic acacia powder. It's especially helpful for those with diarrhea, as the fiber naturally slows fermentation, which can help to decrease painful bloating and gas.

The powder is free of gluten, insoluble fiber, stimulants, citric acid, and artificial ingredients. It dissolves well in room temperature water or your favorite beverage. You can even mix it into your favorite recipe to meet your daily fiber goals. An added bonus? The whole food fiber contains prebiotics—or the food source for gut-healthy probiotics—and can be used to relieve constipation.

Best for Constipation: NOW Supplements Psyllium Husk Powder

Insoluble fiber adds bulk to your stool and helps it pass through your digestive system more quickly. It's a great supplement to add to your diet if you struggle with constipation. Psyllium husk is a form of soluble fiber, which means it absorbs water from your stomach and intestines, then turns into a gel consistency. It's easy on the intestines in appropriate doses and can increase your bowel frequency.

NOW Supplement’s Psyllium Husk powder is a premium-quality fiber supplement that improves bowel regularity. The non-GMO Project Verified powder simple to take—just mix one tablespoon into 12 ounces of water every day. One tablespoon provides seven grams of dietary fiber, including six grams of soluble fiber and one gram of insoluble fiber. It also contains 8% of your daily iron needs. For an even tastier dose of fiber, bake NOW’s powder into homemade muffins, soups, and smoothies.

Good to Know

When increasing dietary fiber, be sure to increase fluid intake as well. Fiber absorbs water, which helps to add bulk to stool, making elimination easier. This water comes from what you drink and your body's fluid reserves. If you're not consuming enough water with fiber-rich foods and fiber supplements, you are more likely to become dehydrated, which can worsen digestive issues like constipation. Plus, if you don't drink fluid as directed with your fiber supplement, the added bulk of a fiber supplement can create intestinal discomfort or potentially swell in your throat, making it difficult to swallow.

Best for Appetite Control: Organic India Whole Husk Psyllium

Fiber reduces appetite by slowing the movement of food through the digestive system. It provides a physical sense of fullness and reduces the feeling of hunger. While there is not one optimal type of fiber for weight management and appetite control, soluble fiber intake, in particular, is associated with reduced belly fat. Within the soluble fiber category, evidence suggests that psyllium improves blood sugar control and facilitates weight loss.

Organic India's USDA Organic, Non-GMO Project Verified whole husk psyllium fiber is cultivated on sustainable, organic farmland to create the highest quality product possible. It's made from 98% pure extra white psyllium, the highest grade psyllium available on the market. Each tablespoon contains four grams of dietary fiber—three grams soluble and one gram insoluble—with no additives. The company recommends mixing one tablespoon with at least ten ounces of fluid and drinking an extra glass of water afterward to ensure adequate hydration.

What to Look for in a Fiber Supplement

Type of Fiber: Depending on why you are considering using a fiber supplement, you may want to choose a supplement that contains only soluble or insoluble fiber, or a combination of both. Soluble fiber may be best for lowering cholesterol and relieving diarrhea, whereas insoluble fiber works well to alleviate constipation. A blend of soluble and insoluble fibers may be helpful for general digestive health and weight management.

Ingredients: Avoid fiber supplements that contain artificial ingredients and colors. Some products contain herbs or complementary components such as probiotics. Always check the ingredient label to see exactly what is in the supplement. When possible, choose a USDA Organic or non-GMO Project Verified product.

Form: Most fiber supplements come in powder form. If you're not a fan of powder or want a more portable option, there are various tablets, capsules, and gummies on the market.

Dosage: When considering adding a fiber supplement to your daily routine, consult with your health care provider about the appropriate product and dosage for your individual needs. Follow the dosage instructions recommended by your health care provider or the product they recommend. In general, it is best to start with a low dose and adjust if appropriate. Always increase fiber gradually, and with extra fluids.

What Experts Say

"Adequate intakes of dietary fiber can support a healthy weight. However, the research on the role of fiber supplements in weight management is mixed, with only a few studies showing modest weight loss when supplementing with the soluble fiber glucomannan. While supplements may be particularly helpful for those with more restrictive diets, it's best to get your daily fiber through nutrient-dense foods like fruits and vegetables first."—Merrill Brady, MS, RDN, CDN

Why Trust Verywell Fit

A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. In writing this article, I spent time reviewing the most current clinical research on fiber supplementation in regard to digestive health and weight loss. I also researched the different benefits of soluble fiber and insoluble fiber, as well as optimal dosage. I also looked at multiple products and brands and consulted with trusted peers in dietetics. I believe the fiber supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. — Eliza Savage, MS, RD, CDN

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