Best Fiber Supplements Of 2023, According To Experts (2024)

To determine the best fiber supplements of 2023, 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:

• Soluble fiber: This type of fiber dissolves in water into a gel-like substance. It’s present in oats, bananas and dried beans, as well as psyllium husk. This type of fiber is good for slowing down food passage to the small intestine, and touts benefits like lowering glucose levels and lowering blood cholesterol. If you have diarrhea or constipation, soluble fiber may help.
• Insoluble fiber: Unlike soluble fiber, this type of fiber does not dissolve in water and instead holds onto it, resulting in softer and bulkier stools, helping regulate bowel movements. It can be good for constipation. It’s present in foods like whole bran, whole grain, nuts and corn.

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).

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Fiber boasts a number of health benefits, including:

• Helpful in relieving constipation
• Helpful in relieving diarrhea
• Can help regulate stool for those with irritable bowel syndrome
• Helps lower cholesterol
• Helps regulate blood sugar levels
• May help weight management
• May help lower heart disease risk

What Do Fiber Supplements Do?

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.

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 supplementscan 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.

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.

What to Consider Before Using a Fiber Supplement

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.

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