It has already been proven that the average human no longer takes in a correct amount of fiber. Fiber can generally only be taken from whole foods. Once it gets processed, the fiber is already gone.
And let’s face it: 80% of our foods are processed. We want a snack, we go for a sandwich. We want something sweet, we go for chocolate. We’re hungry but in a hurry, we go for fast food. All that food has almost no fiber.
This is why we need to look for the best fiber supplements. With today’s average diet, it’s the easiest way to ensure that our bowel movement stays healthy. And for the best effects, we decided to review the most popular supplements on the market.
Best Psyllium Fiber Supplements
Best Soluble Fiber Supplements
Best Fiber Supplements For Kids
Let's take a look on our top recommendations for this category:
Those looking for something organic will definitely appreciate the Yerba Prima fiber supplement. Made from whole Psyllium husks, this supplement will offer a gentle, soothing effect so that you can cleanse your colon.
Depending on your bowel activity, you may need around 1-3 servings of this product per day. If you don’t necessarily have a problem with constipation, you need just one. If you do have a problem, however, you may want to go for three servings.
This Psyllium fiber supplement is also perfect for lowering your cholesterol levels. Users recommend that you take 2 servings per day to reap the full effect. A regular diet will keep your blood pressure under control.
The Yerba Prima are the best fiber supplements for constipation since they act as a laxative – but not the kind that will keep you on the toilet every day. Users also recommend Yerba as the best fiber supplements for weight loss.
Unlike other supplements, the Yerba is not fancy and over-achieved. It’s safe, simple, and most importantly, it’s healthy. It contains no gluten, no artificial food coloring, no fillers, and no gluten. Plus, it’s vegan-friendly, so it works for everyone.
Furthermore, unlike other Psyllium supplements of this price range, this one uses only two ingredients: the Psyllium powder and the tapioca pullulan capsule that contains the fiber.
You may take the powder out, or you may take it directly as a capsule. Each capsule has a total of 0.4 g of insoluble fiber and 1.8 g of soluble powder – which is more than enough to reach your daily recommended dose.
Overall, the Yerba cleansers are the best natural fiber supplements that you could go for. They improve your digestion and help sweep out the waste – therefore helping you detoxify your body.
Metamucil has long since been a go-to for the people trying to increase their fiber intake. Many health professionals believe that they are the best fiber supplements that you can go for simply because they are effective and also budget-friendly.
This fiber supplement is a good ally if you want to lose weight, mostly because it keeps hunger away. It promotes satiety, and you will not feel hungry for about 2-3 hours.
Keep in mind that the duration of its effect will also depend on your level of activity. Customers that exercise a lot claim that the “hungry-free” feeling will only last about two hours, while sedentary people say it can last 3 to 4 hours.
The main ingredient of this fiber supplement is psyllium. While this particular product comes in the form of a capsule, you may also buy it in the form of powders, wafers, and tablets.
As for the flavors, you have several options to choose from – including orange, pink lemonade, and berry. These are, however, mostly artificially-flavored – so it may not be as healthy as you would think.
You can, however, go for a sugar-free option. While it may have certain fillers, it is much healthier than the flavored options. This is why many believe Metamucil makes some of the best insoluble fiber supplements.
Overall, this supplement is a great option to control your appetite and detox your body. It is a relatively affordable option to get a sufficient amount of fiber – especially if you feel like you are not getting enough from the food you are consuming.
If you have a problem with regularity, then Viva Naturals is the best choice for you. Unlike other harsh laxatives, this psyllium husk supplement naturally forms a gel – therefore easing up on the “passage.”
Considering that it packs a healthy combination of soluble and insoluble fiber, this product not only prevents any constipation episodes – but also improves the production of good bacteria.
One serving of this supplement contains 2.3g of fiber, which is around 8% of your daily recommended dose. This may not function well as the only source, so you may want to make sure you’re getting your fiber from foods.
When it comes to cholesterol levels, this one also works fairly well. According to customers, just one tablespoon per day is enough to bring the level from 220 to 200. If you add more than one tablespoon, it may go even lower.
This fiber supplement focuses more on the fiber part and less on the vitamins – so if you’re looking for something to give you a vitamin intake as well, this one is not for you.
If you do intend to take this with vitamins, you may want to leave a 2-hour pause between the doses. The fiber may stick to the vitamins, and they might no longer be absorbed.
Once combined with water, this can keep you satiated for a fairly long time. This is mainly the reason why so many consumers believe Viva Naturals to be the best fiber supplements for weight loss.
Overall, this product can successfully help you lose weight – especially if you combine it with a healthy diet. Bear in mind that in order for the product to work, you need to drink plenty of water throughout the day.
Here is our top pick for the best soluble fiber supplement:
If you are looking for some fully natural probiotic dietary fiber, then Benefiber should definitely count as the best fiber supplements for you.
As opposed to some types of supplements, this one can easily be added to beverages and foods. It dissolves quickly; however, you may want to avoid adding it to carbonated beverages. The best course would be to add it in a glass of water.
Unlike other fiber supplements, this one is taste-free – which means that adding it to foods won’t cause an odd taste. It’s sugar-free, gluten-free, and it literally looks and tastes like water – or air.
As a soluble fiber, the main purpose of this supplement is to increase the production of good bacteria. This way, it promotes a good environment for your digestion – therefore decreasing your chances of being constipated.
Unlike other fiber supplements, this product will not necessarily help you control your hunger, nor does it make you feel satiated for longer times. Most people add it to their meals to solve their digestive imbalances.
Depending on how healthy your stomach is, you may want to start will smaller dosages. If you start with a large dose right off the bat, you risk side effects such as stomach pain, bloating, or gas.
The size of the Benefiber is also fairly decent – although you can choose from more than one. Depending on the jar that you choose, you may have 38, 62, 125, or 190 servings in one pack.
You can also get a stick pack if you don’t want to dissolve it in food or water. Overall, the product is part worthy of the “best fiber supplements” category, giving you all the nutrients necessary without adding other extra tastes in the mix.
This is the best fiber supplement for our little ones:
We all know how kids hate taking supplements of any type for all the weird reasons. They are either too yucky, too big – or simply too boring to attract their interest. This is pretty much why you can’t give them your average adult fiber supplements.
Every kid loves sweets and gummy bears – which is why Yummi Bears came up with this solution. Using fully natural flavors (pineapple, grape, orange, and strawberry), these supplements will feel like candy to the kid.
This way, the child will be less prone to throwing a fuss – even though the gummy bear can be considered medicine. Each gummy bear helps in promoting a healthy digestive tract – while also improving your kid’s blood sugar levels.
Plus, these supplements are packed with various vitamins, ensuring that your kids get most of the nutrients that they need. They’re the best fiber supplements if you are looking for something versatile.
The gummies are dairy-free, gluten-free, and allergen-free. Plus, since a bottle contains 60 gummy bears, it will be enough to last you one month. It is recommended that you give your child 1-2 of these gummies every day.
Fiber supplements allow your stool to bulk up and move properly; however, while it may not be an exact science, there is a fine line between consuming too little fiber and too much of it.
Let’s think about it this way: when you take too little fiber, your digestive system won’t have what to bulk up with – which is why you get constipated. If you give it the fiber that it needs, then the stool will pass smoothly.
Now, the common person will think that “if they add more fiber, it will pass easier.” However, this is where the “betrayal” starts. If there’s too much fiber, the bulk will be much thicker – and here we say “hello” to constipation again.
Generally, the average grown person will consume around 20 grams of fiber per day. It is ideal that you break down the “portions” throughout every meal, lest you want to experience the “betrayal” again.
Plus, depending on your diet, you might want to discuss with your doctor regarding the type of fiber supplements that you want to take. They come in various forms, from powders to capsules and chewable tablets.
If you tend to snack a lot between meals, you might want to go for the powders. On the other hand, if you don’t snack much, tablets and capsules might represent the better choice for you.
Before settling on a certain type of fiber, you should know that there are several features that you might want to look for in the best fiber supplements. Here they are in a nutshell:
While fiber has the same effect all the time (of improving your digestive system), they are still separated into different categories.
Insoluble fiber has its origins in ingredients such as wheat bran. Once swallowed, this type of fiber does not dissolve; instead, it simply passes through your gastrointestinal system.
This kind of fiber stays intact as it’s bulking up your stool – therefore preventing constipation. The fact that it does not get broken down in the gut allows it to stick to the waste – therefore helping you to cleanse your colon of stool.
You may find insoluble fiber in the form of cellulose and lignin, all of which were extracted from whole wheat and grains, nuts, seeds, flax, and other types of similar laxatives.
Insoluble fiber generally acts as a “natural laxative,” helping you reduce constipation and aiding you in your attempt to lose weight. You may, however, want to avoid lignin if you are gluten-intolerant.
This is the type of fiber that is soft and sticky, with the ability to absorb water from within your digestive system. This will result in a gel-like substance that will help soften the stool – therefore making it pass easier through your gastrointestinal tract.
Soluble fiber will also attach to sugar and cholesterol, lowering the levels and reducing the risk of you developing a heart disease. Furthermore, soluble fiber increases the production of good bacteria, improving the health of your gut as well.
Some soluble fiber types are psyllium, resistant starch, pectin, and inulin. These fibers have their sources in certain fruits and vegetables, as well as seeds and their husks.
While soluble fiber also works in preventing constipation just like insoluble fiber, it’s mostly used to improve good bacteria production. It’s a good option if you were known to have stomach issues.
As a bottom line, for a proper functioning of the gut, the best fiber supplements can be soluble, insoluble, or a mix of both. Needless to say, a healthy digestive system must receive a mixture of both fibers.
Unless you are going for the capsule supplement that you have to swallow, the chances are that you will want some supplements that will actually have a good flavor. However, you should make sure that the flavor chosen is actually good.
There are various flavors that we could choose from. No matter if you’re going for capsules, powders, or fiber bars, you can find all kinds of flavors going from green tea to chocolate or strawberry.
Yeah, we all feel tempted to grab that chocolate-flavored fiber bar – and most of the time, some flavor may not hurt. However, make sure that the flavors chosen are not artificial.
Healthwise, an unflavored fiber supplement is the best one that you could go for. On the other hand, if you feel like you can’t go without flavor, make sure that it does not have processed sugars.
Basically, you are taking the fiber supplement to improve your digestion and lower your blood sugar levels. Adding even more sugar into the mix would beat the entire purpose of the supplement.
Before purchasing a fiber supplement, ask yourself this question: is it purely fiber, or is it fiber with other nutrients? Many companies add certain amounts of vitamins or proteins into their supplements, just to give them a power-up.
Still, you may want to be careful. While it’s always a good idea to get a healthy intake of vitamins, overdoing it is not going to help. If you are already taking vitamins, you might want to consult your doctor so that you don’t overdo it.
You might also want to keep in mind that fiber tends to stick to the other nutrients and makes it move along faster – therefore preventing absorption. While this may not be a problem with small amounts of fiber, it can be when you’re taking larger doses.
Ideally, you should take the vitamins and fiber supplements at different hours – simply because one has to be absorbed and the other needs to just pass through.
However, if the amount of fiber is low to average, you shouldn’t shy away from the vitamin part – especially if you are not taking any vitamin supplements, to begin with.
If you are taking fiber supplements, the chances are that you are taking them either to improve the functioning of your gut or to lose some weight – so you don’t want to be hungry an hour after taking the supplement.
Still, keep in mind that the type of fiber supplement that you choose will determine how long it will keep you satiated. For example, if you go for a powder or bar fiber supplement, the chances are that you can stay 3-4 hours without being hungry.
Capsules or tablets, on the other hand, will focus less on how hungry you are and more on how you eliminate stool. They are not a very good option if your purpose is weight loss – although they do a good job at clearing your gut.
So, if you are asking yourself what the best fiber supplements weight loss oriented are, then you might want to go for powders or bars. They will do a better job at fooling your stomach into thinking you just ate.
Choosing the best fiber supplements is a fairly tough decision, considering that you have so many options to choose from.
The best-rated fiber supplements will generally depend from one individual to another. Some prefer their supplements to have a certain flavor. Others want their supplements to be accompanied by vitamins.
So, what are the best fiber supplements? In the end, the choice is up to you – but also to your nutritionist. Generally, you might want to get an expert opinion anytime you are considering taking supplements.