Updated April 2022
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Buying guide for best fiber supplements

Fiber is essential for healthy digestion, but few people are getting enough of it from their regular diet. Too little fiber can lead to constipation and other bowel issues. And because fiber helps you feel fuller for longer, not getting enough can also cause weight gain in some cases. The good news is that if you don’t get enough fiber from food, you can easily make up for it by adding a fiber supplement.

Despite the many benefits of fiber supplements, many people are turned off because they find the taste and texture of some of them unappealing. And it can be difficult to know which kind to take because there are several different types of fiber supplement on the market.

We at BestReviews want you to get the maximum benefit out of a fiber supplement. We’ve provided this shopping guide so you can better understand the key considerations involved in choosing a good product and what you should be looking for in a fiber supplement.

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Most fiber supplements contain soluble fiber. If you need more insoluble fiber in your diet, focus on boosting your intake of leafy greens, seeds, and nuts.

Soluble vs. insoluble fiber

There are two main types of dietary fiber – soluble and insoluble – and a healthy body needs both.

Soluble fiber

Soluble fiber is found naturally in foods like oatmeal, flaxseed, peas, carrots, oranges, and apples. This type of fiber absorbs water and slows down the progression of food through the digestive tract. This can help regulate blood sugar.

It’s a good choice if you suffer from frequent diarrhea or irritable bowel syndrome (IBS) because it helps to solidify watery stools without causing constipation. Some studies have also suggested that taking soluble fiber regularly can help to reduce low-density-lipoprotein (LDL) cholesterol, also known as “bad” cholesterol.

Insoluble fiber

Insoluble fiber is the type you get from leafy greens, seeds, nuts, and wheat bran in your diet. This type of fiber does not absorb water and, consequently, it speeds up the amount of time it takes for food to move through your intestines. It’s also been shown to help maintain a good pH balance in your gut, which is essential for good health.

This is the type of fiber you want if you regularly suffer from constipation. It helps to bulk up your stool, which can help to jump-start a slow digestive system.

Fiber supplement ingredients

The fiber in fiber supplements can be sourced from a number of different places, and each type has its own benefits and drawbacks. Here are a few of the common sources of fiber used in supplements, as well as additives you might find in these products.

Psyllium: Psyllium comes from seed husks and contains a combination of soluble and insoluble fiber. That means you get some of the benefits of both, including increased regularity and feeling fuller for longer. This type of fiber has been shown to be beneficial to those suffering from IBS and Crohn’s disease, but it can also cause bloating and gas.

Methylcellulose: This is a type of soluble fiber derived from plant cellulose. It usually comes in powdered form and can only be dissolved in cold drinks. Some people prefer this to psyllium because it is less likely to cause bloating and gas.

Inulin: This is another soluble fiber, but it also contains the added benefit of prebiotics. These are healthy gut bacteria that live in your intestines and help to contribute to a strong immune system. However, this type of fiber is also known to cause gas, and some people find it uncomfortable.

Wheat dextrin: This is a soluble fiber that is usually sold in powdered form. Unlike methylcellulose, it can dissolve in cold or hot beverages. Despite being made from wheat, this fiber often meets the requirements to be considered gluten-free. If you have a gluten sensitivity or allergy, you should verify that the wheat dextrin fiber supplement you choose is in fact gluten-free before you purchase it.

Additives: While most fiber supplements don’t have many ingredients, some, especially powders, contain extras to help improve the product’s taste.

  • Sugar is the most common additive, and there are some fiber supplements that contain more than 10 grams per dose. This won’t necessarily negate the benefits that you’ll get from the fiber, but too much sugar in your diet can cause additional health problems, like diabetes. Check the label to see how many grams of sugar are present in the supplement and choose the one that has the least amount of sugar while still being palatable.

  • Artificial sweeteners or flavors might also be added to improve the taste of the fiber supplement. While the FDA considers these ingredients safe, some people have raised concerns about the health risks of consuming too many artificial ingredients. If this is a concern for you, look for a fiber supplement that doesn’t contain these additives.
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Did you know?
Consuming insoluble fiber regularly might help to lower your risk of colon cancer.

Types of fiber supplements

Fiber supplements usually come in either powder or capsule form. You can get a sense of the taste and texture of powders or the size and taste of capsules by reading customer reviews online.

Capsules: Capsules can be taken just like a regular multivitamin. However, because fiber is bulky, you might have to take more than one capsule at a time in order to get the full serving size. This could be problematic if you struggle to take pills normally.

Powder: Fiber powder is meant to be dissolved in a beverage. This is the most common type of fiber supplement on the market. A good fiber supplement that mixes well and doesn’t have a funny aftertaste can be almost undetectable. However, some powders are gritty or settle out of the liquid after a while, which can make them much harder to drink.

Fiber supplement prices

Most fiber supplements range from $10 to $30 per container. Because many of them contain similar ingredients, you won’t necessarily get a better product by spending more money. It’s more important to pay attention to the ingredient list and make sure that it contains the ingredients you want in sufficient quantities and none of the ingredients you don’t want.

A single container of fiber supplements will usually last you at least a month and some might last six months or more. If you’re trying to find the product that offers you the most bang for your buck, divide the cost of the container by the number of servings it contains to get the cost per serving. Keep in mind that with capsules, the number of capsules in the bottle doesn’t necessarily represent the number of servings.


  • Try to get your fiber through food sources. A fiber supplement is not intended to be a replacement for a healthy diet. You should still try to get fiber through food sources, including leafy greens, fruits, and whole grains.

  • Consult with your doctor before taking a fiber supplement. If you’re experiencing severe gastrointestinal problems, you should consult with your doctor before taking a fiber supplement to make sure you don’t have a more serious health condition. And fiber supplements can decrease the absorption of certain medications, so always check with your doctor first if you’re on any medications.

  • Give your body time to adjust to the supplement. Fiber supplements can cause bloating and gas, but this should go away once your body gets used to the fiber.
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You should take fiber supplements two to three hours before or after you take any other medications to keep the fiber from interfering with the absorption of the medicine.


Q. How much fiber do I need to take each day?

A. The U.S. Department of Agriculture recommends that women consume about 25 grams of fiber per day and men consume about 30 grams per day. Many people only get about half of this from diet alone.

Q. Can I take a fiber supplement every day?

A. There is no evidence to suggest that taking a fiber supplement every day would be harmful. But if you experience persistent discomfort that doesn’t go away after a week or two, you should stop taking the supplement and consult your doctor.

Q. I’m new to fiber supplements. What do I need to know?

A. Start slowly in order to avoid unpleasant side effects like gas and bloating. You might want to only take half of a serving at first and gradually build up to a full serving. You should also drink plenty of fluids to keep yourself hydrated.

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