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Having digestive problems? A fiber supplement may help. Found in plant-based foods, fiber helps maintain the digestive system and keeps bowel movements regular, among other health benefits. While it’s recommended you get your daily intake of fiber from food, a fiber supplement can help fill nutritional gaps, and may help ease constipation or diarrhea.
With a plethora of products available for fiber supplementation, Forbes Health asked five accredited nutrition experts for their top picks, along with reasons why they stand out. Star ratings were determined solely by the editorial team, and were based on factors such as cost, user satisfaction and amount of sugar per serving (prices and availability are accurate as of publication).
Recommended by three of our panelists, this powdered fiber supplement stands out for its inclusion of natural psyllium fiber, which is a soluble fiber that can help lower cholesterol levels, and works well for constipation and diarrhea, among other health benefits. “Viscous ‘gel-forming’ fibers—such as psyllium husk—bind bile acids that are secreted for digestion, which prevents their reabsorption,” explains Taylor Wallace , Ph.D., CEO and principal of food science and nutrition research firm Think Healthy Group and a Forbes Health Advisory Board member. “In response, the body takes cholesterol from the blood to produce new bile acids, thus lowering blood cholesterol levels.”
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
Research supports FiberCon’s use for bowel movement regularity, and for easing discomfort in people with irritable bowel syndrome (IBS) and diarrhea. “The main ingredient in FiberCon is synthetic calcium polycarbophil, which is mostly an insoluble fiber that resists gut fermentation and is thus ‘non-gassy,’” says Dr. Wallace. “Even though it is insoluble, calcium polycarbophil acts a lot like a soluble fiber, as it removes a significant amount of water in your colon. This is very desirable for people with diarrhea since it can firm up and slow down stool.”
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
Ranking as one of the most affordable fiber supplements on our list, this Benefiber powder is a great option for those who want a tasteless option they can easily incorporate into other foods or beverages. “It dissolves clear into beverages and food like soups, smoothies and cereals,” says registered dietitian and Forbes Health Advisory Board member Toby Amidor, who recommends this supplement.
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
Citrucel is methylcellulose, which is a soluble, ‘gel-forming’ fiber, says Dr. Wallace, who recommends this supplement. It has similar effects as psyllium fiber, he adds, and it’s non-fermentable, meaning it shouldn’t elicit gas. “It has a soft bulk-forming property, which is desirable for those with constipation,” says Dr. Wallace.
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
The on-the-go version of the Benefiber Prebiotic Fiber supplement, these stick packs are convenient to stash in your bag, ensuring you always have back-up if you’re, well, backed up. “Benefiber’s fiber source is wheat dextrin, a soluble fiber that contains prebiotics, which may improve the overall health of your digestive system,” says Jaspal Singh, M.D., a triple board-certified physician and Forbes Health Advisory Board member.
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
This supplement, recommended by Dr. Singh, is designed to ease bloating, and contains 40 natural ingredients including folate, magnesium, probiotics, prebiotic fiber, enzymes and a herb blend. “Bloating affects people of all ages for a variety of reasons,” says Dr. Singh. “It’s uncomfortable—even painful—and can be tied to irregular bowel movements or gassy buildup. Finding relief is hard, especially because so many of the leading products lack key ingredients necessary to fight bloating.”
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
This sugar-free fiber supplement is made from real fruit, and features organic psyllium husk as its fiber source. Additional ingredients include monk fruit extract, raspberry fruit powder and lemon juice powder. It comes recommended by Amidor, who notes that it’s a “good alternative for those individuals looking for a powder without any artificial ingredients.”
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
This fiber supplement features Sunfiber, a type of soluble dietary fiber derived from guar beans, and features prebiotics and probiotics for an added edge. Amidor recommends this product for its 5 grams of plant fiber and 8 billion active probiotics. “The powder dissolves clear in liquids without thickening,” she says. “It moves through the system at just the right pace without causing excess gas and bloating.”
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
Melina Jampolis, M.D., a board-certified physician nutrition specialist and Forbes Health Advisory Board member, recommends this product, as she uses it regularly in her weight management practice. “It contains glucomannan, a soluble fiber that may help support weight loss,” she says. “It also contains Sunfiber, which may help if you have digestive issues, xylooligosaccharides and flax seed powder.” She recommends taking it once or twice a day if you are trying to lose weight. “Some of my patients prefer to throw it in smoothies which is okay, too—the soluble fiber forms a gel with liquids and slows the emptying of food from the stomach, so it can help keep you fuller longer,” she says.
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
Both Dr. Jampolis and Dr. Singh recommend this supplement, as it features organic fiber sourced from whole foods like organic acacia, organic orange peel, organic baobab, organic apple peel and organic cranberry seed. “I like this product because it is super clean from an ingredient standpoint (organic, whole food-derived), it’s gluten-free for those who are sensitive or intolerant and it contains acacia fiber, which not only helps with regularity, it may help blood sugar and cholesterol management, and even appetite, according to some research,” says Dr. Jampolis.
Have you considered ColonBroom Fiber Supplement Powder?
ColonBroom is a high-fiber dietary supplement that helps you feel more satiated and supports your appetite and weight control. Here’s why we chose it:
Formulated to improve your body’s system for eliminating toxins
Added Psyllium Husk may improve gut microbiota, lower blood sugar levels, and support the digestive system
Works to increase your energy levels and may reduce symptoms of bloating
To determine the best fiber supplements of 2024, Forbes Health asked five accredited nutrition experts for their top picks, along with reasons why they stand out. Star ratings were determined solely by the editorial team, and were based on factors such as cost, user satisfaction and amount of sugar per serving.
Read more about our vitamins and supplements review methodology.
Fiber is a nutrient found in plants, and is a carbohydrate that the body cannot digest. It’s present in plant foods, including fruits, vegetables and whole grains.
There are two main types of fiber:
As reflected in our ranking, within the categories of soluble fiber and insoluble, fiber can be further defined as fermentable—meaning it can be broken down by gut bacteria—and non-fermentable—which does not break down and adds bulk to stool. Fiber can also be classified as dietary fiber (occurring naturally in plants) or functional fibers (extracted from plants or synthetically made). FEATURED PARTNER OFFER Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or servicesAG175 vitamins, minerals, and whole-food sourced nutrients in one servingFormulated without added sugarsContains prebiotics and probiotics Optimized for athletes, lifeletes, and everyone in betweenBacked by our Scientific Advisory BoardGluten-free, peanut-free and dairy-freeShop NowOn AG1's Website
Fiber boasts a number of health benefits, including:
Fiber supplements add bulk to your daily diet, helping to promote healthy digestion and prevent constipation. Fiber also helps to regulate sugar in the body, which can help maintain blood glucose levels. Additionally, consuming fiber makes you feel fuller faster, which can aid in promoting weight loss.
Show Your Colon Some Love- Lighten Your Gut
ColonBroom was created to be a safe and effective way to relieve constipation and cleanse your body, thanks to Psyllium Husk. Take action now to improve your life (or just gut health) for good.
Consuming large amounts of fiber may cause side effects such as gas, bloating and stomach cramps. Additionally, large doses of fiber may interfere with the body’s ability to absorb certain vitamins and minerals such as calcium, iron, magnesium and zinc. However, gradually introducing fiber into your diet can help avoid or reduce side effects such as gas or diarrhea.
The American Academy of Nutrition and Dietetics recommends 25 grams of total fiber per day for adult women, and 38 grams for adult men. In 2015, the organization noted that in the U.S., the mean intake of fiber per day was just 17 grams—and only 5% of the population met the adequate intake[1]Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber.. J Acad Nutr Diet. 2015;115(11):1861-1870. .
It’s always ideal to get your recommended intake of daily fiber through diet. This can be done rather easily by focusing on adding foods such as whole grains, fruits, vegetables, beans and dried peas to your plate.
A fiber supplement may be warranted, though, to fill nutritional gaps.
“The majority of Americans are deficient in fiber; many eat half or less than the recommended daily amounts,” says Dr. Jampolis. “So while I always take a food first approach—as the fiber in food comes with a host of other benefits, especially disease-fighting phytonutrients, vitamins and minerals—I do often recommend fiber supplements, especially for weight loss, cholesterol reduction and blood sugar control, in addition to [bowel] regularity.”
When opting for a fiber supplement, be sure to check with your doctor, as fiber supplements can sometimes interfere with how other medications are absorbed by the body. As a result, you should aim to take your fiber supplement one hour before taking your medication or two to four hours after. It’s also important to stay hydrated when taking fiber to avoid constipation—take your supplement with at least 8 ounces of water, and drink six to eight glasses of water a day. It’s More Than Just A Perfect Bathroom Schedule Thanks to modern breakthroughs in gastrointestinal science we’ve created ColonBroom. A solution for anyone that wants to renew their body and boost its immune responses and metabolic processes. Shop Now On ColonBroom's Website
It’s More Than Just A Perfect Bathroom Schedule
Thanks to modern breakthroughs in gastrointestinal science we’ve created ColonBroom. A solution for anyone that wants to renew their body and boost its immune responses and metabolic processes.
Fiber comes in two forms: soluble fiber and insoluble fiber. Some fiber supplements may contain only soluble or insoluble forms, or a combination of both. They may come in different forms, such as powder, capsule or gummy.
Soluble fiber dissolves in water and forms a gel-like substance in your stomach once consumed. This type of fiber slows down digestion, which can help control cholesterol and blood sugar levels in the body. Because of its ability to maintain cholesterol and blood sugar, soluble fiber can be an effective tool in preventing or managing complications from diabetes. Soluble fiber is present in food such as fruits, oats, peas, beans and brussels sprouts.
Insoluble fiber, on the other hand, remains solid as it goes through the digestive system. This type of fiber improves insulin sensitivity, helps maintain healthy bowels and promotes regular bowel movements. Insoluble fiber can be found in foods such as whole wheat, nuts, seeds and edible fruit skins such as apples, grapes, blueberries and pears.
The best fiber supplement for you will depend on factors such as personal health history, type of fiber, side effects, cost and personal preference. If you’re considering adding a fiber supplement into your routine, consult with your doctor to determine the best supplement for your needs.
Before introducing a fiber supplement to your routine, speak with your doctor. They can help you decide whether it’s beneficial for your unique health needs and determine the proper daily dosage. Your doctor can also advise you on possible drug interactions, as fiber supplements may interact with certain medications such as antidepressants, lithium, diabetes medications and certain medications for heart function and seizures.
The best fiber supplement for men and women will depend on factors like personal health history, side effects and personal preference, as well as what your goals are. Some individuals may want to relieve constipation, while others may want to improve weight maintenance. Speak with your doctor to determine which fiber supplement is the best for your unique needs.
The best fiber supplement for constipation will include an insoluble form of fiber, which promotes regular bowel movements and helps to prevent constipation.
The best fiber supplement for weight loss will include a soluble form of fiber, as it slows down digestion and makes you feel fuller for a longer amount of time.
It is recommended to consume 25 grams of total fiber per day for adult women, and 38 grams for adult men. However, many individuals in the U.S. do not consume an adequate amount of fiber. Adding a fiber supplement to your routine can help improve your fiber intake.
Fiber supplements can be taken at any time during the day and should always be taken with 8 ounces of water. However, if you’re taking certain medications, you may want to take fiber supplements one hour before or two to four hours after taking medications.
Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.
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Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.
MAP Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn't writing or editing, Jessica can be found at the gym, listening to a health or true crime podcast, or spending time outside. She also really enjoys bread (even though she's not supposed to eat it).