9 Best Fiber Supplements, According to Registered Dietitians
You're probably not getting enough fiber. These are our top picks for better bowel movements, staying satiated and overall health and wellness.
Medically reviewed by Laura Iu, R.D., C.D.N.
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If you consume fiber regularly, your body will thank you. You need fiber for a healthy digestive system, better bowel movements and it also provides a slew of other health benefits including lowered risk of cardiovascular diseases and type 2 diabetes. Fiber comes from a range of plant foods, and it is a type of carbohydrate that is indigestible, meaning you don't break it down and use it for glucose like other carbohydrates, since it passes through your body relatively intact.
There are two main types of fiber — soluble and insoluble — and they play different roles. Soluble fiber is important for digestion and lowering cholesterol and blood sugar while insoluble fiber is associated with improving regularity. You need both types of fiber for a healthy body, yet unfortunately, many Americans are not consuming enough, falling short of the daily recommended intake set by the U.S. Department of Agriculture (USDA) which recommends 25 grams for women per day and 38 grams for men.
"Fiber is probably most well-known for improving and regulating our digestion, but it has many roles beyond that," says registered dietitian Alanna Cabrero, M.S., R.D.N., C.D.N., founder of Alanna Cabrero Nutrition. She adds it can help with "blood sugar management, improve our cholesterol, support our microbiome and increase satiety, leading to less cravings and improved sense of fullness. While the best way to get fiber is through food sources first such as fruits, vegetables, whole grains, nuts, seeds and legumes, most people in the US are only consuming about half their need of fiber a day, so taking a fiber supplement is a step in the right direction."
Our articles on supplements are informed by nutrition expertise, but the best choice for you is a personal decision between you and your healthcare provider. Our team of registered dietitians at the Good Housekeeping Institute Nutrition Lab reviewed numerous fiber supplements, emphasizing those tested by reputable third parties like USP and NSF. Since third-party testing is not yet common in the fiber industry but is becoming more prevalent, we also included products from trusted companies that follow good manufacturing practices for safety and accuracy.
Read on for everything you need to know about the best fiber supplements for men and women, including the difference between soluble and insoluble fiber, whether or not you should be taking a fiber supplement and what to look for. If you're interested in checking out more supplements to support your health and wellness goals, check out our top picks for the best probiotics for women, the best magnesium supplements and best protein powders.
Our registered dietitians in the Good Housekeeping Institute Nutrition Lab review and evaluate every single supplement we recommend in accordance with our dietary supplement methodology. We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. A supplement should do just that: supplement the diet, not replace high-quality, nutritious food and important healthy lifestyle practices. Check with your healthcare provider before starting any dietary supplement regimen.
Yerba Prima Psyllium Husk Powder
Pros
- Unflavored, perfect for mixing into a wide variety of foods and drinks
- Sugar-free
Cons
- Can cause gas and bloating
Yerba Prima is made from psyllium husk that has been ground into a fine powder. Psyllium husk is mostly soluble fiber, although it does contains some insoluble fiber. It is associated with slowing digestion, increasing fullness and helping to regulate blood sugar. This choice is unflavored and sugar-free and is great to thicken smoothies, oatmeal or to provide bulk in bread and muffin recipes.
Psyllium husk can cause gas and bloating when first adding it to your daily regimen so it is recommended to start slowly and increase incrementally. Be aware that this type of fiber requires a lot of water with consumption, at least eight ounces per serving, because it can swell in the throat and cause choking with inadequate liquid.
| Type | Powder |
| Dosage | 1 teaspoon |
| Price per dosage | $0.19 |
| Type | Soluble, insoluble fiber |
NOW Psyllium Husk Caps
Pros
- Great for on-the-go
- Third-party verified
Cons
- Large capsules can be hard for some to swallow
Our nutrition experts like these fiber capsules from NOW as a great choice for traveling and on-the-go. They appreciate that they contain both soluble and insoluble fiber from psyllium husk powder which is comprised of 70% soluble fiber and 30% insoluble fiber. They also contain apple pectin, a type of fiber derived from apples. The capsules are the most affordable choice on our list, making them our best value.
NOW is a family-owned business with strict standards and testing practices. This pick is third-party verified by Underwriters Laboratory (UL) which tests supplements for purity, potency and contaminants. Many products derived from psyllium husk can be at risk for heavy metal contamination and these fiber capsules are also a top pick with ConsumerLab.com, passing their test for safe lead, arsenic and cadmium levels. They are Non-GMO Project Verified. NOW offers many forms of fiber in addition to these capsules, including a powder form.
| Form | Capsules |
| Dosage | 3 capsules daily |
| Price per dosage | $0.05 |
| Type | Soluble, insoluble |
Garden of Life Raw Organic Fiber Powder
Pros
- Contains both soluble and insoluble fiber
- Mixes easily into smoothies
Cons
- Contains more calories than other picks
If you prefer to add your fiber to a smoothie instead of mixing it into a glass of water, Garden of Life's psyllium husk-free fiber might be the best choice for you. Reviewers we spoke with for this story reported it mixes well into a variety of beverages, adding a creamier texture to smoothies as well as yogurt and oatmeal. They also noted it has a slightly gritty texture and a touch of sweetness from stevia. It is USDA certified organic, NSF content tested and certified and NSF certified gluten-free. It is made up of a blend of 15 organic superfoods from sources such as sprouted flax and chia seeds, buckwheat sprouts, garbanzo and lentil bean sprouts.
It also contains alpha-linoleic acid, an omega-3 fatty acid found in plants. This formula includes probiotics from Bacillus coagulans which studies indicate may be helpful to reduce symptoms associated with irritable bowel syndrome (IBS) such as bloating, diarrhea and constipation. It contains four grams of soluble fiber and five grams of insoluble fiber. Take note, it contains more calories than the other picks on our list, with 120 calories per serving, due to the healthy fats and proteins it contains. Garden of Life is a certified B corporation which indicates their commitment to environmental and social standards.
| Form | Powder |
| Dosage | 1 scoop |
| Price per dosage | $0.90 |
| Type | Soluble, insoluble |
Tomorrow's Nutrition SunFiber
Pros
- Organic and Non-GMO
- Mixes well into hot and cold liquids
Cons
- Only contains soluble fiber
The thought of adding a fiber supplement to your morning coffee may sound unappealing but Tomorrow Nutrition's Sunfiber makes this a smooth, seamless and enjoyable possibility. Sunfiber is a branded fiber which was formulated to improve digestive health without the common side effects such as gas and bloating. It is a clear, invisible, odorless soluble fiber made from guar beans and is certified free of the controversial herbicide and weed killer glyphosate, which is sprayed on many plants.
It can be used in hot or cold liquids without changing the taste or texture. Reviewers we spoke with for this story report they mix this fiber easily into their morning coffee or matcha because it dissolves so well. It can also be used in cooking and baking recipes to provide bulk. It contains six grams of soluble fiber per serving from guar gum, which has been shown in studies to improve stool while promoting a healthy digestive tract.
It is Non-GMO Project Verified and Low FODMAP, and certified by Monash University, one of the leading sources of FODMAP research and information. FODMAPS are short-chain carbohydrates that many people, especially with irritable bowel syndrome (IBS) or sensitive digestive systems, can have difficulty digesting.
| Form | Powder |
| Dosage | 1 scoop daily |
| Price per dosage | $0.83 |
| Type | Soluble fiber |
Pros
- Manufactured in an NSF Certified facility
- Contains antioxidants
Cons
- Slightly nutty taste might be off-putting to some
FiberMend by Thorne is manufactured in an NSF Certified and cGMP certified facility, and it also contains Sunfiber, a soluble fiber brand derived from the guar gum plant that is colorless and dissolves easily into liquids. As noted in other picks on this list, Sunfiber is Monash University Low FODMAP certified and may be better tolerated by people with sensitive stomachs because it may cause less bloating, gas and cramping.
This pick also contains fiber and antioxidants from other sources including rice bran; larch arabinogalactan, a source of fiber that has been shown in studies to contain immune boosting benefits; pectin, a type of fiber from apples; and 50 milligrams of green tea phytosome, which are decaffeinated antioxidants from green tea. Users that we spoke with for this story reported they liked the product's solubility in water, although there is a slight nutty taste to it which some reviewers liked and others objected to.
| Form | Powder |
| Dosage | 1 scoop |
| Price per dosage | $1.33 |
| Type | Soluble fiber |
Regular Girl Prebiotic Fiber + Probiotic Supplement
Pros
- USDA-organic
- Informed-choice certified
Cons
- Only contains soluble fiber and not a combo
Regular Girl contains many notable certifications including being USDA-organic certified, Clean Label Project and Informed Choice certified, Low FODMAP certified by Monash University and glyphosate residue-free. It contains five grams of prebiotic soluble fiber from the brand Sunfiber, like many of our other picks on this list, as well as the probiotic Bifidobacterium lactis, also known as B. lactis. Strains of this probiotic have been shown in studies to support digestive health.
This pick may be a good choice for people with sensitive stomachs or digestive systems because it was formulated to cause less gas and bloating. It can be mixed easily in hot or cold foods or beverages and taken any time of day. Our registered dietitians liked how it dissolved quickly into coffee without adding any thickness, flavor or odor. Reviewers we spoke with appreciated the convenience of being able to take fiber and probiotics in one serving. This brand also offers on-the-go packets as well as a version that contains organic cranberry juice powder that may promote urinary tract health.
| Form | Powder |
| Dosage | 1 scoop |
| Price per dosage | $0.73 |
| Type | Soluble fiber |
Pros
- USDA-certified organic
- Single ingredient
Cons
- Can cause constipation if not consumed with adequate liquids
For the psyllium husk purists, this USDA organic and Non-GMO Project Verified pick contains whole husk fiber from psyllium. It is thicker and grittier in texture than some of our other choices when mixed with water. Taste and texture are subjective and this thicker texture and nutty taste is preferred by some daily fiber supplement users that we spoke with for this story. It contains three grams of soluble fiber and one gram of insoluble fiber.
The soluble fiber in psyllium husk can work to create a feeling of fullness that has been shown to have a positive effect on cholesterol and insulin resistance, while insoluble fiber helps to soften stool for a laxative effect. Take note that if psyllium is not taken with adequate amounts of water (at least eight to 12 ounces) it can have the opposite effect and lead to constipation. Many users we spoke with report this is their go-to fiber for regularity.
| Form | Powder |
| Dosage | 1 tablespoon |
| Price per dosage | $0.28 |
| Type | Soluble, insoluble fiber |
Pros
- Convenient, tasty alternative for those avoiding powders or capsules.
- 21% daily value of fiber in one serving
Cons
- 2 g total sugars
Our in-house experts were pleased to see a gummy option added to the fiber supplement line. Benefiber Prebiotic Fiber Gummies offer a delicious and convenient way to get your daily fiber, especially for those who find powders unappealing or challenging to use. They are easy to take anywhere, require no preparation and have a candy-like flavor that makes fiber intake more enjoyable. They support digestive health by nourishing the good bacteria in your gut, just like the original powder.
Each serving includes 6 grams of fiber which is 21% of your daily value and is vegetarian-friendly, with no artificial sweeteners or flavors. The main ingredient is inulin, a chicory root fiber with prebiotic benefits. Recent studies suggest that inulin may support metabolic function and help regulate the gut.
The gummies are also gluten-free, non-GMO and NSF certified, ensuring they meet rigorous safety and quality standards. According to Amazon reviewers, “These are very fruity, smaller and easy to chew,” and “I've noticed a significant improvement in my digestion, and I appreciate that they’re prebiotic, which supports a healthy gut.” While gummies are tasty and convenient, their candy-like nature can lead to overconsumption, increasing calorie and sugar intake. Be sure to stick to the serving size!
| Form | Gummy |
| Dosage | 3 gummies |
| Price per dosage | $2.43 |
| Type | Inulin, soluble corn fiber |
Pros
- Free of synthetic and artificial dyes
- GMP certified, made in an NSF certified facility
Cons
- Capsules can be hard for some to swallow
Natalist is a self-proclaimed mom-led company developed by a team of experts including Medical Advisor Dr. Kenosha Gleaton, M.D., a board-certified OB-GYN. The company is geared toward women's health and providing supportive supplements during fertility and other life stages. Constipation is a common problem during pregnancy and these fiber capsules contain psyllium husk as the only ingredient to promote digestive health, preventing constipation and hemorrhoids.
The supplements are Good Manufacturing Practices (GMP) certified. According to the company, "all our fertility vitamins are made in a NSF certified facility, which exceeds the FDA cGMP (Good Manufacturing Practices) manufacturing standards (21 CFR 111)." Additionally, "certificates of analysis are reported for every batch of manufactured vitamin to ensure final product integrity and quality." Natalist vitamins are free of synthetic and artificial dyes and all allergens are disclosed on our label.
Natalist also offers a robust pregnancy, fertility and parenting focused blog on their website. It is always important to speak with your healthcare provider before adding supplements to your diet, especially if you are already taking a multivitamin with fiber in it and are pregnant.
| Form | Capsules |
| Dosage | 3 capsules daily |
| Price per dosage | $0.63 |
| Type | Soluble fiber |
How we chose the best fiber supplements
While there are a good deal of fiber supplements options to choose from, we evaluated our choices based on the following criteria:
✔️ Third-party tested. We prioritize companies that conduct third-party testing by credible institutions, such as USP and NSF, to ensure quality standards, and that what is on the product label is, in fact, what consumers are purchasing. We reviewed marketing claims, ingredient lists and product quality, and prioritized companies that test for heavy metals, pesticide and herbicide contamination, among other items of concern. We also highlighted companies that have strict internal quality control standards and follow good manufacturing practices for safety and accuracy.
✔️ Types of fiber supplements. We looked for different forms of fiber supplements, including soluble and insoluble fiber, and that could accommodate a range of budgets. We also kept in mind dosage and supplement type, be it a powder or capsule.
✔️ Ingredients. We emphasized companies that use higher quality ingredients and are free from artificial preservatives, flavors, sweeteners, synthetic coloring agents and fillers.
What to look for when shopping for the best fiber supplements
Food first is always the ideal way to get in your daily fiber intake with supplements available to help to fill in the gaps. Food sources of fiber contain vitamins, minerals and antioxidants which supplements cannot always provide. If you are unable to meet your dietary fiber intake through your diet or choose to take a fiber supplement, here are some things to consider:
✔️ Form: There are a variety of fiber supplement forms available, including capsules, powders and gummies. If you don't like swallowing capsules, there are other options to choose from. Pay attention to serving size as many fiber supplement brands recommend multiple dosages throughout the day. Additionally, if you have any swallowing difficulties, check with your healthcare provider before adding a fiber supplement to your diet as they can thicken when added to a liquid and become dangerous to swallow. They also need to be taken with an adequate amounts of water or other liquids.
✔️ Amount: Although dietary fiber does not have a tolerable upper limit, it can cause digestive distress if too much is taken too quickly. Therefore it is recommended to increase intake slowly and with adequate amounts of fluids. Some brands recommend spreading out dosages throughout the day so make sure to follow suggested usage instructions. Again, it is always best to speak with your healthcare provider before adding any new supplement to your regimen.
✔️ Price: Fiber supplements can vary greatly in price and therefore we've listed a range of picks to suit all budgets. As with most things, higher prices are not necessarily a good indicator of quality.
What is the difference between soluble and insoluble fiber?
There are two main types of fiber: soluble and insoluble, and both types are recommend for optimal health. According to Cabrero, it is important to note that most plant-based foods have a combination of both types of fiber, and depending on the condition you want to treat, you may want to highlight one over the other.
✔️ Soluble fiber: As the name implies, this type of fiber dissolves in water. "It acts like a sponge and can help bulk up your stool, softening it and making it easier to pass," Cabrero says. "Many soluble fibers are also fermentable fibers," and can help to create a healthy gut microbiome because "they are the food of choice for beneficial bacteria." It is associated with slowing digestion time, can help you feel fuller longer and may aid in weight management. It is also associated with a decreased risk of heart disease, improved blood sugar control and decreased cholesterol levels.
✔️ Insoluble fiber: This type of fiber does not dissolve in water but it works to bulk your stool and it can help promote regular bowel movements and prevent constipation. It is often found in plant foods that seem rough or stringy, or have a tough skin, hull, peel, pod or seeds. For this reason, insoluble fiber is often referred to as “roughage,” according to Cabrero. "Insoluble fiber can help regulate bowel movements by creating mechanical stimulation and triggering motility," she adds.
✔️ Food sources of fiber: Most plant foods contain a combination of both soluble and insoluble fiber and the best way to get fiber in your diet is to eat a diet diverse in fruits and vegetables. "Eat what you like and what feels more comfortable to your gut and your palate," Cabrero says. If fiber-rich foods tend to contribute to gas or bloating, Cabrero recommends "sometimes modifying textures such as cooking, blending or finely chopping, [which] can help the digestibility." Examples of foods that are a rich source of fiber include:
- Fruit: Blueberries, raspberries, kiwi, oranges, pears, avocados
- Vegetables: Broccoli, cooked spinach, Brussels sprouts, kale
- Legumes: Lentils, edamame, split pea or black beans
- Whole grains: Oats, bran cereal, kasha or bulgur, high fiber bread (4 to 7 grams of fiber per serving)
- Seeds: Chia, ideally soaked in water
- Nuts: Pistachios or almonds
What are the health benefits of fiber?
Fiber and fiber supplements have been associated with a wide range of health benefits. Here are some of the top health conditions that it may help with:
✔️ May lower cardiovascular disease risk. According to registered dietitian and pre-diabetes specialist Jackie Topol, M.S., R.D., soluble fiber "has been shown to help with lowering cholesterol levels as well as improving blood sugar control." According to research, consumption of at least 25 grams of fiber per day is associated with lower cholesterol and blood pressure as well as a decreased risk of dying from heart disease, stroke and colon or breast cancer. Additional studies show that higher intake of dietary fiber is associated with lower inflammation levels and therefore decreased risk of cardiovascular disease.
✔️ Bowel regularity. Fiber works to feed healthy gut bacteria and improve digestion to keep you regular. It also adds bulk to your stool and Topol explains that "insoluble fiber does not dissolve and remains intact as it is digested, thereby helping move bulk through the intestines and promoting regular bowel movements. Consumption of insoluble fiber is associated with decreased cardiovascular risk and colon cancer risk."
✔️ May keep blood sugar regulated. According to the Center for Disease Control (CDC), soluble and insoluble fiber does not increase your blood sugar the way other carbohydrates can because your body doesn't absorb them. Studies also show that an increased intake of both soluble and insoluble fiber can reduce the risk of developing type 2 diabetes, especially a diet rich in legumes and vegetables. The study indicates that higher levels of insoluble fiber intake can lead to lower levels of inflammation in the body and therefore lowered risk of type 2 diabetes.
✔️ May promote weight loss. "Soluble fiber dissolves in water and forms a gel-like substance," Topol says. "It slows down digestion and assists the body in absorbing vital nutrients from foods." The decreased digestion time may help people to feel fuller longer and in turn help them to eat less. Also, a recent study showed that participants that consumed a soluble fiber supplement lost more weight and decreased their waist circumference when compared to a group consuming the same diet but not taking the supplement.
Who should avoid fiber supplements?
In certain situations, fiber supplements might do more harm than good. If you experience bloating, some fiber supplements might make it worse, since the fibers used may cause more fermentation or air in the gut. "If you are someone that suffers from constipation and have slow motility, adding fiber can fuel the fire if you are not moving your bowels consistently," Cabrero says. "Fiber is the part of the food that humans do not digest, so what goes in must come out. If you have IBS or inflammatory bowel disease (IBD) you may find insoluble fibers, in supplements and food, more triggering, especially if you suffer more from diarrhea or urgent stools."
Topol advises, "fiber supplements can interact and reduce the effectiveness of some medications like certain blood-thinning medications, thyroid medications and some antidepressants." The timing of when you take the supplement in conjunction when you take medications should be considered. Additionally, if you have a wheat allergy, intolerance or sensitivity, you should avoid any fiber supplements made from wheat.
As always, it's always best to speak with your healthcare provider before starting a new supplement.
Why trust Good Housekeeping?
As a registered dietitian, Amy Fischer has worked with thousands of patients in several clinical settings for over 10 years including working with gastrointestinal and heart transplant patients. Her goal is to help people improve their health through whole foods and a nutritious diet. Amy believes that food is to be enjoyed whatever your diet goals may be and that ideally, the focus should be on improving overall health, eating and living better. She has written about many other supplements for Good Housekeeping, including magnesium, menopause supplements and fish oil benefits.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
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