As a personal trainer, I understand how important it is for your digestion to work as efficiently as possible. This is why my dietitian always insists on regular fiber supplementation.
But not all fiber supplements will give you the health benefits you expect.
So, to make some sense of soluble and insoluble fiber and what you need to look out for, I got together with my dietitian to dive deep into research, and I invited nine clients to help me test out the best fiber supplements available on the market.
These are the test results.
The Best Fiber Supplements
- Best Overall Fiber Supplement: Colon Broom
- Cheapest Fiber Supplement: Citrucel Methylcellulose Fiber Caplets
- Best Fiber Supplement With Psyllium: NOW Supplements, Whole Psyllium Husks
- Best Organic Fiber Supplement: Garden of Life Dr. Formulated Organic Fiber
- Best Fiber-Rich Supplement for Weight Loss: Metamucil Fiber Supplement
- Best Fiber Supplement With Methylcellulose: Citrucel Methylcellulose Fiber Caplets
- Best Tasting Fiber Supplement Powder: Colon Broom
- Best Fiber Powder for Diabetics: Bellway Super Fiber Powder
- Best Fiber Supplement for Women: Regular Girl
- Best Unflavored Fiber Supplement: Benefiber On The Go Prebiotic Fiber
Our Recommended Dietary Fiber Supplements (April 2024)
1 - Colon Broom (Best Overall & Best Tasting)
- Soluble Fiber : 3g
- Sugar : 0g
- Calories : 20
Pros and Cons
Pros
- Based on water-soluble Psyllium Husk powder
- Seems to work great for both constipation and diarrhea
- Ideal for people going through general detox
- The powder easily dissolves in water and tastes great
Cons
- It contains some stevia as a natural sweetener
Colon Broom stands out as the top performer in our rigorous testing process.
Unlike other fiber supplements, this one comes as a flavored powder, and we all thought that it tasted quite refreshing.
You get a good dose of Psyllium Husk, which, according to a study in the National Library of Medicine, is a fiber that absorbs water and swells up into a gel-like substance [1].
I’ve been taking this one for two months now, and it makes me a lot less bloated, which is a feeling shared by all the clients who tested it.
Quick Facts:
2 - Benefiber On The Go Prebiotic Fiber (Best Unflavored)
- Soluble Fiber : 3g
- Sugar : 0g
- Calories : 15
Pros and Cons
Pros
- Suitable for children and adults with easy dosage adjustment
- Contains high-quality fiber with 3 grams of fiber per serving
- Comes as an unflavored powder stick that you can take on the go
Cons
- You might need to take multiple doses making it more expensive
The next dietary fiber supplement that gave us good test results is from Benefiber.
What my clients liked the most is that it comes in powder form, which makes it easier to get the right dosage for different ages and needs.
It’s also unflavored, so you can simply drink it with water or mix it into a morning smoothie.
And because it doesn't contain any sugar or empty carbs, it also won’t mess with your blood sugar and diet efforts.
Quick Facts:
3 - Regular Girl (Best for Women)
- Soluble Fiber : 5g
- Sugar : 0g
- Calories : 10
Pros and Cons
Pros
- Specifically formulated with a dosage for women
- Contains both prebiotic fiber and probiotics for comfortable digestion
- High-quality probiotics promote a more balanced gut health
Cons
- It’s not available in bulk-order bottles
My dietitian highlighted this prebiotic supplement that she recommends for female clients.
Our team tested it for a month, and we got great feedback about overall gut health, which, according to a study in the National Library of Medicine, seems to be due to the good dose of probiotics [2].
It has a specifically formulated dosage for women, but there’s no reason that men couldn’t take it for improved gut flora and regularity.
The only downside we noted is that you can’t order it in large bottles to keep you going for a few months.
Quick Facts:
4 - NOW Supplements, Whole Psyllium Husks (Best With Psyllium)
- Soluble Fiber : 6g
- Insoluble Fiber : 1g
- Calories : 35
Pros and Cons
Pros
- Based on Psyllium Husk for a high-quality source of fiber
- Provides one of the higher doses of fiber per serving
- Certified vegan-friendly option
Cons
- It contains some insoluble fiber that is less effective
This fiber supplement is from NOW supplements, which is a brand with a very good reputation in the dietary fiber and supplement space.
One of our testing team members has irritable bowel syndrome and found that it worked great to settle his stomach.
And as a certified vegan option, it’s a great choice for anyone on a plant-based diet to get the same gut health benefits.
While it contains a large dose of fiber per serving, keep in mind that one gram comes as insoluble fiber.
Quick Facts:
5 - Metamucil Fiber Supplement (Best for Weight Loss)
- Soluble Fiber : 5g
- Insoluble Fiber : 1g
- Calories : 30
Pros and Cons
Pros
- Large dose per serving makes it ideal for most bowel issues
- Seems to work well to help with bowel detox
- Comes in a large pack to keep you going for months
Cons
- The orange flavor is a bit too strong
These Metamucil fiber supplements are another great option, with a large amount of fiber per serving.
And that higher dose can make it a lot easier to maintain stable blood sugar levels and boost your weight loss efforts [3].
Our tests found that Metamucil Fiber Supplement significantly alleviates bloating and constipation. Personally, I've seen a noticeable improvement in my digestive system's regularity since incorporating it into my diet.
The only thing I would say is that the orange flavor is a bit too intense and sweet tasting, but you can water it down a bit.
Quick Facts:
6 - Bellway Super Fiber Powder (Best for Diabetics)
- Soluble Fiber : 5g
- Sugar : 0g
- Calories : 25
Pros and Cons
Pros
- The powder mixes quickly and easily with water
- Popular with diabetics for improved blood sugar control
- Comes in a variety of different flavors
Cons
- Not available in large packs to last for longer
Bellway Super Fiber Powder has been a standout, especially for my diabetic clients.
The fiber supplement is also sugar-free, and we found that the available flavors are tasty, not too sweet or overpowering. You can easily mix these in with a green morning smoothie.
It also seems to be one of the fastest mixing powders as you barely need to stir in the powder for it to fully dissolve.
Quick Facts:
7 - Garden of Life Dr. Formulated Organic Fiber (Best Organic)
- Soluble Fiber : 4g
- Insoluble Fiber : 1g
- Calories : 20
Pros and Cons
Pros
- A good option for hunger control and stable blood sugar
- Available in citrus flavor and as an unflavored option
- Certified organic option for people who aim to maximize their supplement purity
Cons
- Contains some insoluble fiber that slightly lowers the effectiveness
This Dr. Life organic fiber supplement is specifically marketed for men and women to take control of hunger cravings [4].
In my personal regimen of extended intermittent fasting, Garden of Life Dr. Formulated Organic Fiber has proven to be an effective hunger suppressant. Our tests confirm its benefits, making it a top recommendation for my clients.
It swells up in the digestive tract giving you the illusion of feeling full.
And if you like blending supplements into a breakfast smoothie for better blood sugar management, then the unflavored option is a good choice.
Quick Facts:
8 - FiberCon Fiber Therapy Coated Caplets
- Insoluble Fiber : 625 mg
- Calories : 0
Pros and Cons
Pros
- Comes in small caplets that are convenient for taking on the go
- Specifically formulated for dealing with constipation
- Based on a synthetic fiber that is fast acting
Cons
- Mainly suitable for short-term use
This is one of the fiber supplements that is specifically designed for taking up to a week for issues with constipation.
My clients report that FiberCon Fiber Therapy Coated Caplets provide rapid relief from constipation. I tried it myself and found it a proven short-term solution.
The small tablets are easy to swallow, and they seem to dissolve quickly in the stomach to take action.
Quick Facts:
9 - Spectrum Essentials Organic Ground Premium Flaxseed
- Soluble Fiber : 3g
- Sugar : 0g
- Calories : 70
Pros and Cons
Pros
- Based on flaxseed which can help lower cholesterol
- The large pouch contains more than a month’s worth of supply
- Comes with added omega-3 that can help with inflammation
Cons
- Contains some fat and protein making this a less pure fiber
This Spectrum Essentials fiber supplement is another good organic option based on ground flaxseeds.
From my experience, Spectrum Essentials Organic Ground Premium Flaxseed not only aids in fiber intake but also contributes to lower cholesterol levels, a benefit I've observed in both myself and my clients [5].
While it’s mostly soluble fiber, keep in mind that it also contains some fat and protein to account for in your diet plans.
And it also contains some Omega-3 fatty acids, which help people with bowel inflammation to further settle their stomach.
Quick Facts:
10 - Citrucel Methylcellulose Fiber Caplets (Cheapest & With Methylcellulose)
- Methylcellulose Fiber : 500 mg
- Calories : 0
Pros and Cons
Pros
- Comes in small tablets that can be more convenient than mixing powder
- Mainly designed for constipation control
- Available in large bottles for more regular use
Cons
- Not suitable for regular long-term use
The final fiber supplement on our recommended list is another one with synthetic fiber that is designed to help people naturally deal with constipation.
Based on test results, we can say that it works pretty fast and quickly reduces that uncomfortable bloating.
You also can buy this product in large bottles if you tend to regularly have constipation issues.
Just make sure you only take it for a few days at a time, as it’s not designed for long-term use.
Quick Facts:
How We Tested Fiber Supplements
Here's how we chose the best fiber supplements:
Source and Purity
We meticulously sourced fiber supplements from reputable manufacturers known for their commitment to purity and quality. Each product was verified for its ingredient list, ensuring that the fiber was derived from high-quality sources without unnecessary additives.
We also checked for third-party testing and certifications, such as USDA Organic, Non-GMO Project Verified, or gluten-free labels, to confirm the purity and authenticity of the products.
User Experience
To assess the user experience, we gathered a diverse group of volunteers who represented a range of dietary preferences and restrictions.
Each participant was asked to integrate the fiber supplement into their daily routine according to the manufacturer's instructions. They kept detailed journals of their experience, noting the ease of incorporating the supplement into their diets, the taste and texture, any changes in digestive health, and overall satisfaction with the product.
Efficacy
Efficacy was evaluated over a period of several weeks to allow the fiber supplements to demonstrate their potential benefits. Participants reported on various health markers, including bowel regularity, digestive comfort, and any changes in appetite or weight management.
We also monitored blood sugar and cholesterol levels for participants who had these concerns to observe any significant health improvements that could be attributed to the fiber supplements.
Price Consideration
During our testing process, we evaluated the cost-effectiveness of each product, considering the price per serving and the number of servings per package. We also took into account the longevity of the product, as some fiber supplements may require larger doses to be effective, thereby reducing cost-efficiency.
Our aim was to identify products that offered a balance between quality and affordability, ensuring that our recommendations catered to a wide range of budgets without compromising on the efficacy or quality of the fiber supplements.
Ingredient Profile and Nutritional Value
The ingredient profile of each fiber supplement was scrutinized to ensure that it delivered nutritional value that aligned with our health and wellness standards. We looked beyond the fiber content to examine the presence of additional beneficial ingredients such as prebiotics, probiotics, or digestive enzymes that can enhance gut health.
We also assessed the type of fiber used, whether it was psyllium, inulin, beta-glucan, or others, and its source, such as whether it was extracted from natural plants or synthesized in a lab.
This comprehensive analysis of the ingredients allowed us to recommend fiber supplements that not only aid in digestive health but also contribute positively to overall dietary needs.
Buyer’s Guide
Here's what to keep in mind when choosing the best fiber supplement for you:
Dosage
My dietitian mentioned that most people should aim for a supplement with at least three grams of fiber per serving.
Your total daily intake should be about 25 grams, so ideally, monitor this through a food-tracking app [6].
The product we found to have the best results is Colon Broom, and it has three grams of functional fibers.
Type Of Fiber
Most people will be best served with a soluble fiber supplement. This turns into a gel in the digestive system.
Certain fiber supplements will also contain an insoluble form of fiber, and this is mainly helpful with severe constipation [7].
But I would suggest that you avoid fiber supplements that don’t have soluble fiber unless you’re specifically dealing with severe constipation.
“Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels.” - Katherine D. McManus, MS, RD
Form of Fiber Supplement
You can choose between these forms of fiber supplements:
- Powders: Are versatile and can be mixed into liquids or soft foods, but they may not be the best option for those who are sensitive to texture or taste.
- Capsules: Offer convenience and are flavorless, but they can be difficult for some to swallow and may not provide the immediate effect that some users seek.
- Gummies: Are a palatable alternative, often preferred for their taste and ease of chewing. However, they may contain added sugars and are not always suitable for those with dietary restrictions.
Related Article: Does Soluble Fiber Help You Lose Belly Fat?
Who Should Take Fiber Supplements?
Here's who should take fiber supplements:
- Individuals who don't consume enough fiber through diet alone: Individuals who do not regularly consume fiber-rich foods like fruits, vegetables, whole grains, and legumes may benefit from fiber supplements to help meet their dietary needs.
- Individuals who experience digestive issues: Those suffering from constipation, irregular bowel movements, or irritable bowel syndrome (IBS) may find that fiber supplements help to regulate digestion and alleviate discomfort.
- Individuals who are managing weight: Fiber supplements can contribute to a feeling of fullness, which may help with appetite control for individuals looking to manage their weight.
- Individuals who have high cholesterol or diabetes: Certain types of fiber supplements can help manage cholesterol levels and blood sugar levels, which is beneficial for individuals with heart disease risk factors or diabetes.
- Individuals who are on restricted diets: People who follow specific diets that naturally limit fiber intake, such as low-carb or gluten-free diets, might use fiber supplements to ensure they still get enough fiber.
- Pregnant women: Increased fiber needs during pregnancy can be due to digestive system slowdowns. Fiber supplements can help prevent or relieve constipation, a common issue during pregnancy.
- Elderly: As digestion can slow with age, seniors may find fiber supplements helpful in maintaining regular bowel movements and digestive health.
FAQs
What Is The Best Form Of Fiber To Take?
Soluble is the best form of fiber to take, as it has the effect of making your digestion more efficient while also making you feel full. This can improve your general gut feeling as well as help with dieting.
Is It Ok To Take A Fiber Supplement Every Day?
Yes, it’s OK to take a fiber supplement every day. A supplement with 3-5 grams of fiber will help to improve your digestive efficiency without causing any issues or discomfort.
Our Verdict on the Best Fiber Supplement
After thorough testing and personal experience with various products, our top pick is Colon Broom. This isn't just another supplement on the shelf; it's a game-changer for digestive health.
As a personal trainer, I've integrated the Colon Broom into my morning routine and noticed a significant decrease in bloating and an improvement in digestive regularity.
Our clients echo these sentiments, reporting a more comfortable gut feeling throughout the day. It's not just about adding fiber; it's about choosing the right kind that works with your body. Colon Broom does exactly that, making it our go-to recommendation for anyone looking to enhance their fiber intake effectively.
Our #1 Recommendation
Colon Broom (Best Overall & Best Tasting)
Rated With Total Shape's Scoring System
- Based on water-soluble Psyllium Husk powder
- Seems to work great for both constipation and diarrhea
- Ideal for people going through general detox
- The powder easily dissolves in water and tastes great
- Get the BEST PRICE until the end of April
- It contains some stevia as a natural sweetener
About The Author
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Supplements are cool, but I always prefer getting my fiber from natural foods and vitamins in fresh fruits and veggies. Better taste, more satisfying.