Why You Can Trust CNET The 6 Best Fiber Supplements for Healthy Digestion
The best fiber supplements for a happy gut in 2023.
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We all know that we need fiber in our diets. In fact, fiber is one of the most important nutrients we need in our bodies. It helps us properly digest food as well as regulate our sugar levels and usage. However, most people don't get nearly enough fiber -- only around 5% of the US population meet the requirements. You can definitely eat more fibrous foods, but fiber supplements offer a much easier way to meet your nutritional needs and keep your digestion on track.
There are a lot of fiber supplements on the market, so it can be overwhelming to pick the best option for you. That's why we're here, to fill you in on all the nitty-gritty details of all things fiber supplements: which is the best option, which is a good deal, and which best fits your needs.
Before we jump into our curated list of the six best fiber supplements, there's one thing you need to know. There are two types of fiber in supplements: soluble and insoluble fiber. Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Insoluble fiber is the type that helps move food through your digestive system. OK, now you're ready.
Benefiber Original is wheat dextrin, a byproduct of milling wheat. It takes our spot as the best budget fiber supplement thanks to its low cost and versatility. Note that the low price means that this fiber supplement has less fiber per serving than other brands. Depending on your goal dosage per serving, this is something to consider.
Vitafusion Fiber Well Fit Gummies is one of the best gummy fiber supplements you can get for children or people who have trouble swallowing pills. These gummies are sugar-free and come in natural berry, peach and strawberry flavors. User reviews rave about the taste and how easy these gummies are to chew. They also praise the effectiveness of this product.
If you're looking for a food-source fiber supplement, consider Spectrum Essentials Organic Ground Chia Seeds. These ground chia seeds are a whole food form of fiber. They're a little less versatile than other fiber supplements, as they have a nutty taste and don't dissolve into drinks. So you'll always know the chia seeds are there, but if you like the taste, they can give water, smoothies or food a boost of fiber.
Metamucil sugar-free fiber powder is a natural psyllium husk powder four-in-one fiber supplement that's meant to help digestive health, control appetite and lower cholesterol and sugar levels. A review of research supports the claims that psyllium husk has cardiovascular, cholesterol and blood sugar benefits.
Garden of Life Organic Fiber Supplement contains no added sugars. It's made from five natural ingredients, including acacia fiber, organic orange peel, organic baobab fruit, apple peel and cranberry seed. Each serving delivers 5 grams of prebiotic fiber.
If you're looking for a budget-friendly fiber supplement that includes both soluble and insoluble fiber, consider NOW supplements psyllium husk powder. It's a good addition to your diet if you struggle with constipation. You can bake it into food or add it to your daily smoothie.
How we chose the best fiber supplements
When choosing the best fiber supplements for this list, we considered the price, type of fiber supplement and ingredients. Additionally, as the supplement industry isn't well regulated by the FDA, we relied on additional certifications that vouch for the quality and purity of products. We did not test these fiber supplements in-house.
Things to consider when buying fiber supplements
There are a lot of fiber supplements on the market, all varying by price, type and form. When you start your search, keep these key factors in mind:
- Type of fiber: There are two types of fiber -- soluble and insoluble. Soluble fiber benefits your cholesterol and blood sugar. In comparison, insoluble fiber is what will help with constipation and regular digestion.
- Dosage: According to Mayo Clinic, women should aim for 21 to 25 grams of fiber daily, while men should eat 30 to 38 grams. If you're not getting enough fiber, you may consider a supplement. You should start with lower fiber content and slowly increase it over time. This way, you avoid side effects like bloating or excess gas.
- What's in the supplement: Some fiber supplements may include additional sweeteners or gluten. While others may include other vitamins and minerals. Always keep your dietary preferences and limitations in mind.
- Form: Fiber supplements come in several forms, the most common being powder or gummy. Whole food fiber sources are also available, like chia seeds. Note that chia seeds won't dissolve like a powder, and they also have a taste.
Fiber FAQ
What is fiber?
Fiber is an essential carbohydrate that our bodies use to manage the body's sugars, hunger and digestion. Our bodies can't break down fiber, so it passes through our digestive systems undigested. This adds weight and softens stool, making it easier to pass.
What are the benefits of taking fiber supplements?
Studies show that fiber supplements have metabolic benefits such as lowering cholesterol and improved glycemic control. They also can help normalize and maintain bowel movements, which is great for people with constipation. While fiber supplements are an effective way to increase your intake, remember that eating fiber-rich foods is always the best option.
How often should you take fiber supplements?
Fiber supplements are generally considered safe for everyday use. But you should only take them if you're not getting enough fiber from your food.