Think you’re eating enough fiber? Think again. It’s recommended that adults get between 25 and 38 grams of fiber daily. Yet according to the 2020–2025 Dietary Guidelines for Americans, more than 90% of adults are falling short of this goal. Fiber is crucial for gut health and weight management. It may also help protect against chronic diseases, including heart disease, type 2 diabetes and certain forms of cancer. While it’s best to meet your fiber needs through whole foods, like vegetables and legumes, if you’re still missing the mark, don’t fret. The best fiber supplements can help you help you bridge the gap.
“Fiber supplements can be a great way to boost fiber intake, especially if you’re not getting enough through food alone,” says Mariana Dineen, registered dietitian and founder of Elemento Health.
With options including gummies and powders, the right fiber supplement can make increasing your fiber intake less of a chore. That said, it’s important not to go overboard — ramping up your fiber consumption too quickly can cause unwanted side effects like gas and bloating. “Gradually increasing fiber intake and drinking plenty of water can make the transition smoother and help you reach your daily fiber goals comfortably,” Dineen advises.
While fiber supplements have advantages and drawbacks, if you’re interested in trying one, it’s important to do your research to find the product that’s right for you.
To help you choose the best dietary fiber supplement, we researched multiple brands and personally tested eight standout products to determine the top options. We also consulted registered dietitians and physicians to gather expert advice on incorporating fiber into your diet — whether through natural food sources or supplements. Keep reading for our picks of the best fiber supplements of 2025.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Best overall fiber supplement
More fiber supplements we like for 2025
Types of fiber supplements
When it comes to fiber supplements, there’s no one-size-fits-all solution. Understanding the different types of fibers present in these products can help you make an informed decision about which supplement best fits your lifestyle and digestive needs. Here are some of the common types of fibers you’ll find in fiber supplements:
Psyllium husk
Psyllium is a soluble, bulk-forming fiber widely used for relieving chronic constipation. “Psyllium’s main benefits include its ability to absorb water and add bulk to stool, which improves stool consistency and aids in easing constipation,” says Dineen. “Additionally, psyllium’s gel-forming properties [may] help reduce blood sugar and HbA1c levels, making it particularly useful for individuals with type 2 diabetes.”
Methylcellulose
Methylcellulose is a type of non-gel-forming fiber that supports digestive health. Dr. Brynna Connor, board-certified family medicine physician and health care ambassador at NorthWestPharmacy.com, says that this type of fiber increases stool bulk, softens its texture and stimulates intestinal movement, making it easier for the body to pass waste.
Inulin
Inulin is a natural, soluble fiber found in plants such as chicory root, Jerusalem artichokes, asparagus, garlic, onions, wheat and bananas. “Inulin supports digestive health by stimulating the growth of beneficial bacteria, such as Bifidobacterium species,” says Dineen. “Inulin can also help regulate blood sugar levels by forming a gel-like consistency in the gut that slows digestion, making it particularly useful for people with type 2 diabetes or prediabetes.”
Beta-glucan
Beta-glucans are a type of soluble fiber naturally found in foods like oats and barley. They’ve been shown to be beneficial for heart health and blood sugar management. They may also be helpful for maintaining a healthy weight. “As a soluble fiber, beta-glucans dissolve in water to form a thick, gel-like substance in the digestive system,” says Dineen. This gel-like consistency slows digestion and helps regulate the absorption of nutrients.
Guar gum
Guar gum, derived from guar beans, is a soluble fiber with several health benefits. “It supports digestive health while helping regulate blood sugar and cholesterol levels,” says Lauren Manaker, registered dietitian and author of The First Time Mom’s Pregnancy Cookbook.
Wheat dextrin
Wheat dextrin, a water-soluble fiber derived from wheat starch, is a versatile ingredient often used to boost the fiber content in processed foods. Its ability to dissolve entirely in water makes it easy to incorporate into various recipes or beverages, meaning it’s simple to increase dietary fiber intake without significantly altering the taste or texture of foods.
Acacia fiber
Acacia fiber, derived from the sap of the acacia tree, is a soluble fiber that dissolves readily in water, making it convenient to use as a liquid supplement. It supports overall digestive health by promoting regularity and nourishing beneficial gut bacteria.
Glucomannan
Glucomannan, derived from the konjac plant, is a water-soluble fiber often available in capsule or tablet form. It may be helpful for relieving constipation by absorbing water in the digestive system, creating a gel-like substance to help ease bowel movements.
Factors to consider when purchasing fiber supplements
Choosing the right product can make all the difference to your digestive health and overall well-being. Here’s what to keep in mind when selecting the best fiber supplement for your needs:
Fiber type
There are two main types of fiber — soluble and insoluble. “Soluble fiber dissolves in water to form a gel-like material, aiding digestion and helping to lower cholesterol and glucose levels,” says Manaker. “Insoluble fiber does not dissolve in water and adds bulk to stools, helping food pass more quickly through the stomach and intestines,” she says. While there are some insoluble fiber supplements, most products contain soluble fiber.
Natural versus synthetic
Some fiber supplements contain naturally occurring fibers, like inulin, cellulose, pectin and beta-glucan, while others feature synthetic fibers that are either extracted and modified from a natural source or chemically created to mimic the functions of natural fibers. “Common synthetic fibers include polydextrose, methylcellulose and functional fibers like inulin (often added to foods as an isolated fiber),” says Dineen. While some people prefer whole food-based fibers, others appreciate the cost-savings of synthetic fiber supplements.
Serving size
As with any supplement, it’s important to pay attention to the serving size and amount of fiber provided per serving. Consider whether you prefer a one-a-day formulation or appreciate consuming smaller doses spread throughout the day. How much fiber to look for depends on your current diet and health needs. That said, most fiber supplements contain about 5 grams of fiber per serving, with high dose products offering 50% or more of your daily fiber needs.
Supplement form
Fiber supplements are available in a variety of forms, including powders, gummies, capsules and liquids. Which form to choose ultimately depends on personal preference. Capsules, for example, are quick and easy to take. However, if you dislike swallowing pills, gummies, liquids and powders are good alternatives, just keep an eye on the amount of added sugar per serving.
Taste
Fiber supplements are often flavored to improve their palatability. Gummies, for instance, are commonly available in fruity flavors like orange, cherry and strawberry. For people trying to manage blood sugar levels, look for flavored supplements featuring natural sugar alternatives, like stevia or monk fruit.
Additional ingredients
Some fiber supplements include additional ingredients, like probiotics, prebiotics, vitamins, minerals or herbs to provide additional health benefits. For example, probiotics may be helpful for improving gut health, while magnesium could support bowel regularity. Look for a product that aligns with your health goals and doesn’t overlap with other supplements you may be taking.
Potential side effects
Fiber supplements can have some undesirable effects to be mindful of. “Common side effects include bloating, gas and abdominal discomfort, particularly when fiber intake is increased rapidly,” says Manaker. She advises that “it is important to increase fiber intake gradually and drink plenty of water, especially in the beginning of adding them to your diet.”
Additionally, fiber supplements may affect the absorption of certain medications, which is why consulting a health care professional before starting a new supplement is highly recommended.
Third-party testing
To ensure a product contains the types and amounts of ingredients it claims to on the label, look for products that are third-party tested by a reputable organization, like NSF or USP. “A third-party-tested supplement has been checked for the exact amount of active ingredients, so you know you’re getting what you pay for,” says Dineen. “This is especially important with fiber supplements, where people might want to ensure they’re getting the right dosage to meet their health goals, whether for digestion, blood sugar control or heart health,” she says.
Value
When shopping for a dietary fiber supplement, it’s important to consider factors like ingredient quality, third-party testing, fiber dose and price per serving when determining its overall value. Also keep in mind that many brands offer subscribe-and-save options, which can provide some cost savings.
How we chose fiber supplements
Finding the best fiber supplements involved thorough testing and expert advice. I’ve experimented with fiber supplements in the past to address chronic constipation and manage hunger cues, making this journey a particularly relevant and personal one. Over the course of two months, I tested eight brands, dedicating a week to each supplement to evaluate its benefits and side effects. Alongside my observations, I consulted doctors and registered dietitians to gain insights into the effectiveness and suitability of fiber supplements for various needs.
FAQs
How much fiber should I take daily?
The recommended daily fiber intake varies based on calorie needs and health goals. For most adults, the general guideline is 25 grams per day for women and 38 grams per day for men. However, after age 50, these recommendations adjust to about 21 grams per day for women and 30 grams per day for men, reflecting a natural decline in calorie requirements as we age.
How much fiber to consume through a supplement depends on your diet and fiber needs. For most people, a supplement containing 5 grams of fiber per serving is sufficient, though others may need a higher dose product. When it doubt, talk with a health care professional for personalized advice.
When is the best time to take fiber supplements?
Connor suggests taking a fiber supplement before meals to help the body prepare for digestion and avoid a sugar rush. “Take the fiber supplement at a different time of day than other supplements as fiber can change absorption of those other supplements or medications,” she advises.
For those using fiber to support weight management or regulate appetite, Dinnen recommends taking a supplement about 30 minutes before a meal. “Fiber expands in the stomach, which helps you feel fuller and may naturally reduce your food intake during the meal,” she says. She also highlights the need for proper hydration, saying, “Make sure to drink a full glass of water with your supplement to help it absorb properly and prevent any risk of bloating or constipation.”
What is the best form of fiber to take?
The most effective way to increase your fiber intake isn’t through supplements but by incorporating high-fiber foods into your diet. “[Many] whole foods naturally contain a mix of both soluble and insoluble fiber, giving you all the benefits of fiber plus a boost of essential vitamins, minerals and antioxidants that support your overall health,” says Dineen. She highlights fruits, vegetables, whole grains, beans, nuts and seeds as excellent sources of fiber. “These foods don’t just provide fiber. They also deliver nutrients like vitamin C, B vitamins and plant compounds that enhance your well-being in ways supplements alone can’t,” she adds.
Are there side effects to fiber supplements?
Dineen explains that fiber supplements can sometimes cause side effects like gas, bloating and cramping, especially when introduced into the diet too quickly. In some cases, taking too much fiber at once can lead to diarrhea or loose stools, as the digestive system may struggle to adjust to the sudden increase in fiber.
To minimize these issues, it’s best to start with a small amount of fiber and gradually increase your intake over time. This gradual approach allows your digestive system to adapt, reducing the likelihood of discomfort.
Other products we tested
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NativePath Native Fiber: I tested this powder blend for one week, and while it did help with regularity, the consistency left something to be desired. I often found it difficult to finish the glass of water I mixed it into because the texture just didn’t sit right with me. That said, the natural citrus flavor was genuinely pleasant.
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Sakara Fiber Super Powder: I appreciated that this supplement is made with key ingredients sourced from whole foods like lemon, pineapple, apple, carrot and pomegranate. The taste was enjoyable when mixed with water, but the packaging left something to be desired. I would have preferred individual packets for convenience, as measuring it out often led to inconsistency — sometimes I felt I wasn’t getting enough, while other times I ended up with too much, which was frustrating.
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Swanson Fiber Gummies: These fiber gummies had a delightful orange flavor, which made them enjoyable to take, but I didn’t notice significant benefits. Furthermore, while my digestion improved slightly, taking these gummies in the morning led to some unpleasant bowel irregularities, making it hard for me to continue taking them.
Meet our experts
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
