High fiber diets are essential for healthy digestion. Varieties of beans such as split peas, black beans, legumes, lima beans, cereals, artichokes, and fruits such as raspberries, bananas, mangoes, etc. are some of the high fiber sources that are available. Including these in your daily diet aids better digestion and improves heart health.
According to the U.S. Food and Drug Administration (FDA), it is recommended that an adult should include around 25 grams of fiber in their food intake. Unfortunately, the average fiber intake by an individual in the United States is only half of the recommended serving.
Fiber supplements can ensure a variety of health benefits and are a boon to people who get inadequate fiber from their daily diet. Fiber supplements keep you full for a longer time which helps in weight loss too. It is also great for those suffering from constipation and bowel irregularities as it can provide short-term relief.
Fiber supplements are available in the form of tablets, capsules, powders, and gummies in the market. Listed below is our collection of the top 10 fiber supplements available online. Compare them and choose a supplement that suits your needs the best.
TABLE OF CONTENTS
Top 10 Fiber Supplements of 2020
Now Psyllium Husk Caps 500 mg
Now Psyllium Husk Caps 500 mg is a 100% natural soluble fiber supplement that is designed to support better intestinal health. This supplement contains only three key ingredients which are Organic Psyllium Husk Powder, Hypromellose and Stearic Acid.
Psyllium which expands up to 50 times its original volume when added to liquids, helps in regular bowel movements and gastrointestinal health. The capsules are made of hypromellose and stearic acid is used as a binder.
The recommended dosage for Now Psyllium Husk Caps 500mg is 3 capsules consumed with 8 oz. of liquid, twice a day with meals. Taking this supplement with a meal can slow down faster digestion of food resulting in hunger pangs and also reduce insulin response during intake of high-carb meals.
This supplement is free from artificial ingredients, sweeteners, pesticides, and steroids making it safe for consumption. Manufactured in a cGMP facility in the USA, Now Psyllium Caps is Keto and vegan friendly. It is also non-GMO, Kosher and contains 100% vegetarian capsules.
Now Psyllium Husk Caps are free of soy, gluten, milk, and other allergens. But since it is manufactured in a facility that processes all the above items, those prone to allergies can try a small sample to see if it triggers any allergic reactions.
- 100% all-natural fiber supplement
- Vegetarian capsules
- Vegan and keto-friendly
- No artificial ingredients or allergens
Metamucil 4-in-1 Psyllium Fiber Supplement
Metamucil Psyllium is a four-in-one sugar-free fiber supplement powder. A brand trusted and recommended by doctors, this supplement contains psyllium husk which enhances appetite control. The fiber content is also intended to support good heart and digestive health.
The main component in Metamucil Psyllium Fiber Supplement is natural plant-based psyllium husk which works by producing a gel that aids in trapping and removing the waste from your body. It also contains phenylalanine 25 mg per teaspoon. Other ingredients are maltodextrin, citric acid, aspartame and Yellow 6 with natural and artificial flavors.
The recommended dosage for an adult is 3 servings a day. Each serving of 1 – 2 rounded teaspoons can be mixed in any drink of one’s choice for consumption. People under prescribed medications need to take this supplement at least two hours before or after taking medicines.
Metamucil Psyllium Fiber Supplement is manufactured in the USA. It is completely free of artificial sweeteners. It is gluten-free and contains pure psyllium husk. Individuals who are allergic to psyllium should exercise caution or avoid consuming this product. New users are recommended to start with one serving and increase the dosage slowly to enjoy the various benefits of this all-natural supplement.
- Natural plant-based psyllium husk powder
- Sugar-free supplement
- No artificial sweeteners
- Free from gluten
Vitafusion Fiber Well Fit Gummies
Vitafusion Fiber Well Fit is a fiber supplement that aids in digestive health. It contains the goodness of prebiotic fiber with added essential nutrients. There are six high potent B vitamins. These help to support cellular energy by aiding the metabolism of fat, carbs, and proteins. Vitamins A, C, D, and E, and antioxidants help in fighting against free radicals in the body.
The recommended serving of Vitafusion Fiber Well Fit is two gummies per day. Each serving is designed to provide 5 grams of fiber. Other ingredients are polydextrose along with water, gelatin, and xylitol.
This product contains less than 2% of a blend of coconut and palm oils. It has natural colors extracted from annatto, blueberry and purple carrot concentrates. There is also beeswax or carnauba wax, malic acid in this sugar-free supplement. Two kinds of sweeteners, xylitol and sucralose are added in this supplement.
Vitafusion Fiber Well Fit is a recipient of the Chefs Best Excellence Award 2019. It is made in the United States using local and international ingredients. This supplement is free from high-fructose corn syrup, synthetic dyes, and gluten. It is available in natural as well as delicious peach, raspberry and berry flavors for a variety in consumption.
- Fortified with prebiotic fiber and essential vitamins
- Sugar-free supplement
- Available in natural, peach, raspberry and berry flavors
- No high-fructose corn syrup, synthetic dyes or gluten
Benefiber Prebiotic Fiber Supplement
Benefiber Prebiotic is a natural dietary fiber supplement that promotes digestive health. The main ingredient is wheat dextrin, a natural prebiotic fiber. It allows the growth of good bacteria. Wheat dextrin contains less than 20 ppm or no gluten.
It is a low FODMAP product. This means that Benefiber is low in fermentable carbs. Each serving of two teaspoons or 4 grams of Benefiber Prebiotic Fiber Supplement contains 3gms of prebiotic fiber. The recommended dosage is two teaspoons of the powder mixed with 4.8 oz of liquid or soft food daily for individuals above 12 years of age.
Children between 6 to 11 years can consume one teaspoon. Its grit-free texture is ideal to be used in all liquids except carbonated drinks and even while baking. Benefiber Prebiotic Fiber Supplement is made and licensed to GSK HealthCare.
It is a 100% natural non-GMO product. This clear fiber supplement is free of sugar and gluten. In case of dissatisfaction, GSK offers a reimbursement within 45 days if it is purchased from an authorized seller.
- 100% natural wheat dextrin of 3 grams per serving
- It is a low FODMAP supplement
- Non-GMO product
- Grit free, can be used to make baked food items
Metamucil 3-in-1 Psyllium Husk Fiber Supplement
Metamucil Psyllium Fiber Supplement is a 3-in-1 fiber capsule supplement for supporting natural digestive health and regularity of bowel movements. Formulated with natural plant-based psyllium to extract waste from the body, this supplement helps manage appetite, control blood sugar and make you lighter and energetic.
Each serving of Metamucil Psyllium Fiber Supplement capsules contains at least 1.8 grams of fiber. These capsules have a low glycemic index which helps in lowering the effect of dietary carbohydrates on blood sugar levels.
The suggested dosage for an adult (12 yrs and above) is 2 – 5 capsules 4 times per day. It is recommended to take the capsules at least two hours before or after taking medicines.
Metamucil Psyllium Fiber Supplement is made in the USA using 100% plant-based psyllium husk. It is available in the form of capsules that are convenient to carry and easy to use. It also contains gelatin which does not make it suitable for vegetarians and vegans. It is free of sugar and gluten.
- 100% natural psyllium husk product
- Low glycemic index
- Convenient capsule form
- Free from sugar and gluten
Metamucil Psyllium Fiber Premium Blend
Metamucil Psyllium Fiber Supplement Premium Blend is an all-natural psyllium powder supplement. It is the only leading label that has plant-based psyllium in it. This key ingredient works with your body’s natural process to track and remove waste from your body. This supplement supports digestive health and by regularizing bowel movements, it makes you feel light and energetic throughout the day.
The recommended dosage is to take two tablespoons of Metamucil psyllium fiber supplement premium blend powder daily. It can be mixed with 8oz of water, stirred well and consumed.
Each serving contains 30 calories, meaning each tablespoon has 15 calories in it. Other ingredients of this fiber supplement are maltodextrin and citric acid. It contains natural flavors.
Natural colors are extracted from paprika extract and turmeric. Manufactured in the USA, Metamucil Psyllium Fiber Supplement Premium Blend contains a good amount of 100% natural psyllium.
It is a sugar-free product as it uses natural plant-based stevia as a sweetener. It is free from gluten too. New users are recommended to start with small servings to accustom the body to changes and gradually increase the dose for fuller benefits.
- Potent 2 tablespoons of pure psyllium husk per serving
- Sweetened using plant-based natural stevia
- Natural orange flavor
- Natural colors from papaya and turmeric
Fiber Choice Fruity Bites
Fiber Choice Fruity Bites is a delicious prebiotic fiber supplement that helps support digestive health. The key component is inulin, which is a natural fruit and vegetable prebiotic fiber. This assorted prebiotic fiber supplement stimulates the growth and enhances the function of good bacteria in the digestive system to provide better immunity to your body.
Each gummy in Fiber Choice Fruity Bites has 3 grams of prebiotic fiber in it. The recommended dosage for an adult is three gummies daily with meals. One can start with 2 gummies per day and gradually increase the dose to 3 gummies. Delicious as they may be, care must be taken to ensure that the daily intake does not exceed 6 gummies per day.
Fiber Choice Fruity Bites are available as 90 assorted fruit gummies in each pack. The natural flavors are obtained from blue raspberry, cherry, and pear fruits. The natural colors are extracted from natural colors black carrot, annatto, and genipap juice concentrates. This supplement also has sugar, water, pectin, citric acid, sodium citrate, watermelon juice concentrate, vegetable oil, and carnauba wax in it.
As per a study conducted by Alpha Impact Provoice in June 2019, Fiber Choice Fruity Bites is the number one Gastroenterologist-recommended brand among chewable prebiotic fiber products. Made in a GMP facility in the USA, this product does not contain any gelatin. It is free of artificial colors and flavors making it safe for consumption.
- Gastroenterologist-recommended brand
- Delicious gummies made using natural colors and flavors
- Made in a GMP facility in the USA
- Free from gelatin
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Fibercon is a natural supplement that offers fiber therapy for regularity using calcium polycarbophil. It is a bulk-forming laxative that helps in restoring the intestine’s natural balance. This supplement also helps to reduce constipation associated with Irritable Bowel Syndrome (IBS) and normally produces a bowel movement within 12 to 72 hours.
Each caplet of Fibercon contains 625mg of calcium polycarbophil equivalent to 500mg Polycarbophil, 140 mg of calcium and 10 mg of magnesium as active ingredients. Each pack contains 36 caplets and must be stored at 20-25 degrees in a moisture-free environment.
Fibercon can be consumed every day and is as effective as fiber powder supplements. This formula is fermentation-free and does not induce gas or bloating. The suggested dosage for an adult (12 years or above) is 2 to 4 caplets daily with 8 oz of water or beverage of your choice.
The maximum dosage of caplets you can consume is 8 per day. This supplement works naturally. So to get the full benefit, use continuously for one to three days.
- Potent 625mg calcium polycarbophil with added calcium and magnesium
- The fermentation-free formula ensures no gas or bloating
- Fit for daily consumption
- Equivalent to fiber powder supplements in efficacy
Phillips’ Fiber Good Gummies
Phillips’ Fiber Good Gummies is a probiotic fiber supplement for digestive health. It contains 100% natural inulin soluble fiber sourced from fruits and vegetables. This supplement aids the growth of good bacteria in the colon and smoothes bowel regularity.
The recommended dosage of Phillips’ Fiber Good Gummies for children above 4 years of age and adults is two gummies taken two times per day. Each gummy has 2 grams of fiber in it. These gelatin made gummies also contain additional ingredients such as water, carnauba wax, citric acid, fractionated coconut oil, lactic acid, and sodium lactate.
Natural colors are obtained from annatto extract, black carrot, maqui berry concentrate, and turmeric. This supplement is sweetened using Lo Han fruit concentrate. This fiber supplement is a product of Philip’s. It is a trusted brand with 140 years of expertise in digestive health supplements.
Each bottle of Fiber Good Gummies contains a total of 90 gummies with assorted natural flavors such as apple, cherry, grape, lemon, orange, and strawberry. It doesn’t contain any artificial colors, sweeteners or flavors which makes it safe.
- Contains 100% natural inulin soluble fiber
- Suitable for adults and children above 4 years
- No artificial colors, sweeteners or flavors
- Available in 6 assorted tasty fruit flavors
Solimo Fiber 4g
Solimo Fiber 4g contains fiber gummies to support regularity and digestive health in adults. The primary component is inulin that is extracted naturally from chicory root fiber. This formula also contains natural ingredients like cane sugar, pectin, organic carnauba wax, citric acid, organic sunflower oil, and sodium citrate.
Each gummy in Solimo Fiber contains 2 grams of fiber and 1 gram of sugar in it. The recommended dosage for adults is two gummies per day for additional fiber. All the gummies are made using natural colors, flavors, and sweeteners.
It comes in a mixed orange, lemon and strawberry flavors with other natural flavors. The colors are extracted from organic sources like turmeric, black carrot juice concentrate, and annatto. The sweetening agent used in this supplement is obtained from Lo Han fruit concentrate.
This product is 100% vegetarian. Each bottle contains 90 soft, pectin-based gummies and is distributed exclusively by Amazon. It does not contain gluten, wheat, dairy, soy, and egg. Solimo Fiber is covered by an assured refund guarantee in case of dissatisfaction within one year of purchase.
- It is a 100% natural and vegetarian product
- Free of artificial colors, sweeteners or flavors
- Free from gluten, wheat, dairy, soy, and egg
- Assured refund within one year of purchase if found unsatisfactory
The Dosage of Fiber Supplements
The majority of the fiber supplements are available in powder form. They are convenient to use as it can be mixed with water or any other liquid of your choice. Fiber supplements are also available as capsules, gummies, caplets which are portable and easier to consume.
Generally, the dosage can vary depending on factors such as age, medical conditions for which it is consumed, and the health of the user. Usually, it is preferred to start with a low dose and gradually increase the dosage daily. The maximum fiber that an individual can consume is 25 grams for women and 38 grams for men.
If you want to take a supplement to get relief from conditions such as IBS (irritable bowel syndrome) and IBD (inflammatory bowel disease), consult a doctor before starting a supplement. Fiber supplements are best taken with meals for efficacy.
Generally, the recommended dosage is split across a day and for good reason. This has a two-fold benefit. First, a divided dosage gives your body ample time to process a supplement and second, taking it with meals ensures you don’t miss out on a dose.
Fiber supplements contain soluble fibers, which are more effective with water. So, drink at least a glass of water while taking the supplement. Also. taking it right before a meal might help with a faster feeling of fullness that helps prevent overeating.
The Side Effects of Fiber Supplements
The key components of most of the fiber supplements are psyllium and methylcellulose. The side effects of ingesting these ingredients are very minimal though scientific evidence suggests that sensitivity to psyllium dust can induce side effects in certain people. (1)
Though fiber supplements can offer immense benefits, fiber supplements can cause bloating, gas or even loose stools at least for the initial period of intake. Taking the supplements in smaller doses with meals can help alleviate this issue. Drinking less water too can aggravate bloating as water is required to help push the fiber through the digestive tract. (2)
If you have any previous medical history of intestine related issues, like Crohn’s disease consult a doctor before taking any fiber supplements. Check with your doctor about taking fiber supplements especially if you have any medical conditions or are under prescribed medications as fiber supplements can reduce the absorption of certain medications. (3)
The Final Note
Adding fiber-rich food items like whole grains, cereals, fruits, vegetables, and legumes into your daily diet can be an excellent way to consume the advised amount of fiber. But a majority of individuals find it difficult to obtain an adequate amount of fiber from food sources alone. In such cases, fiber supplements come in handy to make up for the deficit in fiber from diet.
A sudden increase in fiber intake can result in temporary gastrointestinal troubles that subside after a few days once the body gets used to the extra fiber. Taking smaller doses and increasing the fiber intake gradually as long as there are no major gut issues, will prove to be beneficial for maintaining good gut and overall health.