10 Best Fiber Supplement Tested & Compared

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No matter your age, the time to start taking a fiber supplement is now. The average American only gets half of the daily recommended fiber dosage—the prime reason why so many Americans suffer from chronic disease, diabetes, cancer, heart disease, obesity and gastrointestinal issues.

Runners can also benefit greatly from fiber supplements because it allows them to optimize their diet, ensures they receive the appropriate amount of fiber, reduces the risk of burning out early during workouts, and decreases the chances of experiencing a post-run blood sugar crash.

With all the fiber supplements available to choose from, we know how difficult it can be to find the best one for you. So, we have taken the time to research and review several products in order to come up with a list of the top 10 Best Fiber Supplements so that you can find the one that works best for you!

Last Updated: July 7, 2018
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By Giselle Killebrew:

Our most recent update brings some additional information to several sections on this page. We have also updated our choices to ensure you are presented with the most current information.

VitaFusion Fiber Well Gummies
  • VitaFusion Fiber Well Gummies
  • 5 out of 5
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  • Great Taste
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Benefiber Powder Stick Packs
  • Benefiber Powder Stick Packs
  • 4.5 out of 5
    Our rating
  • Easy to Mix
  • Price: See Here
Now Foods Whole Psyllium Husks
  • Now Foods Whole Psyllium Husks
  • 4 out of 5
    Our rating
  • Used in Cooking and Baking
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10 Best Fiber Supplements

VitaFusion Fiber Well Gummies

Vitafusion Fiber Well gummies are fruit-flavored squares of gelatin containing 5g of fiber per treat. They're an easy and (dare I say it?) mildly entertaining way to make sure you get the supplements you need whether you're concerned about your performance or you're just a health-conscious individual. Plus, since these are one of the few brands of gummies sold in larger quantities (220 gummies per bottle) you won't have to remember them every grocery shopping trip!
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Dietary Concerns and Allergies
Vitafusion Fiber Well gummies contain naturally sourced colors and flavors. These gummies also contain no gluten (wheat), milk, eggs, peanuts or soy.

Taste
Vitafusion gummies taste better than just "decent" for a supplement. In fact, they won The 2012 Chef's Best Award in Excellence for their dedication to making fiber accessible to everyone, from adults to kids.

Value
Vitafusion represents one of the best deals in the fiber supplement market. Each bottle contains 220 gummies with 5g of fiber each and all for under 25 bucks.
Pros
  • Fruit-flavored gummies that actually taste good
  • Users report little to no bloating an gas after taking these supplements
  • Awarded "Chef's Best" in Excellence
  • Sugar free, Vegan
Cons
  • Gummies may stick together in bottle

Benefiber Powder Stick Packs

What if you could take your fiber at any time, with any meal, no matter where you went, without lugging around a gigantic pill bottle? Benefiber's Powder Stick Packs let you do just that! Benefiber has become a trusted namesake in the fiber business for a reason. Their commitment to the tech of supplements makes it easier than ever to get your daily fiber. The only reason this fiber supplement comes in at number 2 is that its wide-mouth design makes it a little too easy to spill the contents of the pouch everywhere other than your water bottle.
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Dietary Concerns and Allergies
Benefiber Fiber Supplement Powder Stick Packs are made with pure wheat dextrin (a form of prebiotic fiber). As such, they may not be suitable for those of you with gluten allergies or Celiac disease.

Taste
Benefiber Fiber Supplement Powder Stick Packs are tasteless, sugar-free and dissolves clear. For those of you who choose not to mix fiber into your food or drinks directly, the "on the go" powder pack line is also available in a Kiwi-Strawberry flavor.

Value
These slim stick packs are meant to be taken 3 times daily. Meaning one package will only last you approximately three weeks. This certainly isn't the best value, but this design's unique portability offsets that disadvantage.
Pros
  • Clear
  • No taste
  • Sugar free
  • Easily mixed into any beverage (or food) without thickening
  • Technically qualifies as gluten free with only 20ppm of Wheat Dextrin in each serving
Cons
  • Not suitable for those with Celiac disease
  • Easily spilled or wasted when pouring from pouch

Now Foods Whole Psyllium Husks

If you're looking to up the fiber in your diet, why not start with the basics? Whole Psyllium Husks can be used in an immense range of baked goods and other cooked products without any reduction in how effective it is.
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Taste
Slightly grainier than traditional fiber powders, whole Psyllium husks are basically just the outsides of the Plantago ovata plant's seeds. They're commonly used in baked goods like bran muffins and healthy smoothies. Plus, they can be incorporated into soups as a thickening agent that has the bonus side effect of adding nutrients to your diet! Unfortunately, when you mix whole Psyllium husks into water and other liquids, the overall result can be pretty unpalatable.

Value
Buying bulk whole Psyllium husks like these from Now Foods is one of the biggest values when it comes to incorporating fiber into your diet. For under 9 dollars, you'll get over a month's supply of 6g dosages of fiber.
Pros
  • Great for baking, smoothies, and soups
  • Better value than some other specialty supplements
Cons
  • Pretty gross to drink with just water, coffee, or juice

Fibercon Fiber Therapy

Fibercon Fiber Therapy
To be fair, a good number of people despise taking anything in pill form. But, for those of you that find tablets quicker and easier than mixing powders, you should take note that this product is widely recommended by doctors to those showing early signs of IBS or intestinal discomfort that may interrupt your run schedule.
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Dietary Concerns and Allergies
Fibercon Fiber Therapy is different than your standard fiber capsule. Firstly, it's not made with Psyllium, but rather, Calcium polycarbophil. Although that might sound fancy, the largest difference is that Calcium polycarbophil is highly inert. That means, no bloating, gassiness, or diarrhea as a side effect of adding some nutrition to your diet!

Taste
Fibercon supplements are tasteless and odorless.

Value
Available in 90, 140, and 280 count packs these fiber supplements also come at a reasonable purchase price.
Pros
  • Won't irritate your stomach after taking
  • Tasteless
  • Quick
Cons
  • Slightly more expensive than other supplements that offer similar supplement values

Phillips' Fiber Good Gummies

Phillips' Fiber Good Gummies
For runners who are looking to increase their fiber intake for its heart health benefits and ability to control cravings, Phillips' Fiber Good Gummies are a great choice. Made with a plant-based substance called Inulin, they can help regulate your digestive tract and boost the number of pre-biotics in your tummy. Unfortunately, these gummies, like the VitaFusion brand, may also stick together if left temperatures higher than 70 degrees.
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Dietary Concerns and Allergies
Phillips' fiber gummies have a total of 4g of Inulin per supplement. Inulin is a type of fiber that comes from the roots of plants (usually chicory). Because of its special composition, our bodies respond to it similarly as they would sugar. Because of this, products made with Inulin are not recommended for diabetics. In addition, these gummies are also made with Gelatin. This means they are not suitable for Vegans.

Taste
Many found the variety of flavors that Phillips' gummies offer to be appealing, especially when trying to encourage children to lead active, healthy lives.

Value
Despite the dietary limitations of Phillips' Fiber Good Gummies, they still represent a great value. You'll be able to get a 3-month supply for around 10 dollars.
Pros
  • Variety of tasty flavors
  • No graininess 
  • Quick and easy to take
Cons
  • Not Vegan
  • Slightly overpriced

Fiber Choice Fruity Bites

Fiber Choice Fruity Bites
However, Fiber Choice's gummies have almost half of the Inulin offered by other brands (1.5g per supplement). In addition, some users reported this product was not as effective for increasing regularity as other plant-based products like Flaxseed and Psyllium Husk.
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Dietary Concerns and Allergies
Like Phillips' gummies, Fiber Choice Fruity Bites are made with Inulin. Inulin is a plant-based fiber that, unfortunately for pre-diabetics and those of us looking to manage our weight, might result in blood sugar spikes.

Taste
Fiber Choice Fruity Bites come in three assorted fruit flavors: Pear, Cherry, and Blue Raspberry. These gummies are also made with naturally sourced colors and natural flavors. They also claim to be the "Best Tasting Fiber Gummies" on the market.

Value
At first glance, Fiber Choice Fruity Bites represent a similar value as the aforementioned Phillips' gummies. For about 12 dollars, you'll receive a three-month supply. However, each gummy only contains 1.5g of fiber - ultimately making Fiber Choice
Pros
  • Vegan
  • No artificial flavor or colors
Cons
  • Less supplement per gummy than other brands
  • Slightly overpriced
  • May cause stomach discomfort

Nature Made Fiber Adult Gummies

Nature Made Fiber Adult Gummies
Nature Made Fiber Adult Gummies are, as the name implies, made without preservatives and use natural sources (instead of synthetic dyes) to color their product. Additionally, these gummies are yeast and gluten-free so they should be relatively safe for those with Celiac and gluten allergies.
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Dietary Concerns and Allergies
Nature Made Fiber Adult Gummies are made without preservatives, yeast, or gluten. However, these gummies are not suitable for those of us who have to watch our sugar intake very closely (like pre-diabetics and diabetics), since these supplements contain about 9 to 10g of sugar per serving. In addition, these gummies are made with Inulin. Inulin is a type of fiber that comes from the roots of plants, usually chicory. Because of its special composition, our bodies respond to it similarly as they would sugar. Because of this, products made with Inulin are not recommended for diabetics. In addition, these gummies are also made with Gelatin. This means they are not suitable for Vegans.

Taste
Nature Made Fiber Adult Gummies are made in a variety of natural fruit flavors including: cherry, strawberry, lemon, orange, sour apple, and grape. This represents one of the widest flavor ranges for fiber gummies on the market today. Some people claimed to prefer the taste of Phillip's gummies to this product.

Value
Nature Made gummies, unlike the Fiber Choice brand, have about 3g fiber per gummy. With only 90 gummies per bottle, this makes them nearly twice as expensive as Fiber Well gummies.
Pros
  • No Yeast
  • Gluten Free
  • No artificial dyes or flavors
Cons
  • Not vegan
  • Less fiber per gummy than other supplements
  • Contains sugar
  • Overpriced

Citrucel Caplets Fiber Therapy

Citrucel Caplets Fiber Therapy
Despite being marketed more toward those seeking occasional gastro relief, these caplets actually contain some of the most fiber per serving (5g) of any supplement found on the market. In addition, Citrucel has been laboratory tested and is recommended by a large number of physicians. Citrucel caplets also have an easy-to-get-down coating that we appreciated.
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Dietary Concerns and Allergies
Citrucel Fiber Therapy Caplets use methylcellulose fiber, which is a non-toxic, non-allergenic, and won't irritate the gastrointestinal tract.

Taste
Citrucel Fiber Therapy Caplets are tasteless and odorless.

Value
Citrucel Fiber Therapy Caplets are slightly overpriced. But at around 18 dollars for a 4-month supply, they aren't the worst selection on the market.
Pros
  • Unique caplet design
  • Also available in flavored and taste-free powder form
Cons
  • Overpriced
  • Pill form may be uncomfortable for some

Fiber Advance Gummies

Fiber Advance Gummies
If you're a runner who feels like their diet is mostly on-track and only needs to add a few supplements to their diet you might be pleased to learn each Fiber Advance gummy only has 2g of fiber.
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Dietary Concerns and Allergies
Like a few other products on this list, these are made without sugar and use Inulin. Inulin is a type of fiber that comes from the roots of plants (usually chicory). Because of its special composition, our bodies respond to it similarly as they would sugar. Because of this, products made with Inulin are not recommended for diabetics. In addition, these gummies are also made with Gelatin. This means they are not suitable for Vegans. In addition, these are some of the most calorically dense gummies on the market at 45 calories per serving.

Taste
Fiber Advance Gummies come in a variety of fruit flavors. They also claim to be the "#1 Best Tasting" fiber gummy.

Value
Unfortunately, the cost of these supplements is too high for the results they provide. It would be far more cost-efficient to turn to Psyllium or another brand that uses non-irritating Inulin fiber.
Pros
  • Claim to be #1 Best Tasting product on the market
Cons
  • Not Vegan
  • Not registered as Gluten Free
  • Relatively high calorie count

Metamucil

Metamucil
Metamucil Daily Fiber Supplement comes in a wide variety of forms, from capsules to powders. In fact, the capsules, in particular, are popular for their easy-to-take packaging and tasteless qualities. I'm sure you've heard people swear by Metamucil for years. In fact, it's marketed as the #1 doctor recommended brand, Some might have issue with swallowing 5 (yes, you read that right) five capsules to only introduce approximately 1.8 grams of fiber.
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Dietary Concerns and Allergies
Metamucil Daily Fiber Supplements are made with 100% natural psyllium fiber. Because they contain zero sugar and zero net carbs, they're one of the safest products available to diabetics. However, the capsules themselves are made with gelatin (rather than soluble plant fiber) making them a non-Vegan product.

Taste
Metamucil capsules are tasteless and odorless.

Value
Because it's suggested you take 5 capsules each day, Metamucil's 300 count bottle of capsules might only last two months. With the most expensive price tag we found on the market (hovering around 26 dollars per bottle), Metamucil Daily Fiber Supplements have the worst value of the products we've reviewed here.
Pros
  • #1 doctor-recommended fiber brand
  • No artificial flavors or colors
Cons
  • Non-Vegan
  • May contain Gluten
  • Large serving size
  • Less fiber per supplement than other brands
  • Overpriced

 

The Criteria Used When Choosing the 10 Best Best Fiber Supplements

Dietary Concerns and Allergies

Whether you are vegan, vegetarian, diabetic, sensitive to gluten, or have Celiac’s disease, we want to provide you with the best product for your lifestyle–which is why we’ve carefully selected fiber supplements that will work with a wide range of diets. Here you’ll find organic, vegan, GMO-free, sugar-free, and irritant-free fiber products–there is an option here for everyone!

Taste

Since it’s important that you take fiber on a  daily basis, it’s important you take a product that either tastes good or doesn’t taste like anything at all. For this list, we’ve tried to include gummy fiber brands that provide you with the fiber you need and have a great taste.  For other forms of fiber, we’ve selected options that either have a decent taste or that can be incorporated into your favorite meals and beverages.

Value

For our best fiber supplements of 2018 list, we’ve ranked products that give you the most fiber for your dollar highest on our list.

Other Factors to Consider When Selecting the Best Fiber Supplement

Delivery Method

Fiber supplements can be taken in a wide variety of forms including:

  • Liquids
  • Capsules / Pills
  • Powders
  • Gummies

Benefits 

Fiber consists of the indigestible part of plants and its rough nature helps strengthen and clear the gastrointestinal tract. Fiber may also offer some relief to individuals suffering from pain, diarrhea, constipation, or irregularity. The regular use of fiber supplements can also reduce symptoms commonly associated with Irritable Bowel Syndrome (IBS). It also quickly stabilizes how quickly your body burns energy for fuel, allowing your body to maintain its natural blood sugar levels over the course of your run.

Your Hydration Routine

Since runners are very active, it’s important that you properly hydrate while taking fiber supplements. If your body doesn’t get enough water to move the fiber you ingest out of your gastrointestinal tract, it will compensate by pulling water from surrounding intestinal tissue, causing constipation. Those daily 8 cups water are important to remember if you take any fiber supplement!

Frequently Asked Questions

Q: Who should take fiber supplements?

The American Dietetics Association recommends incorporating more healthy, fiber-rich vegetables into your diet to meet the recommended serving of 25 to 35 grams of fiber a day. However, fiber is a great way for runners who practice less-than-ideal fueling strategies (we’re looking at you junk food junkies), have IBS flare-ups, or are diabetic, to prevent post-workout stomach upset and blood sugar crashes.

Q: Will fiber supplements cause gas or bloating?

Some fiber supplements will cause gas and bloating because certain fibers are milled finely and pass more easily through the digestive tract. Others are made with inert materials specifically for people who with sensitive stomachs.

Q: How long does it take fiber supplements to work?

Fiber supplements will kick in and start benefitting your system almost immediately. This is because it’s rough nature functions as a microscopic scrub brush for your intestines and stomach. As your body digests food and pushes the fiber through your system, old waste that may have been stuck to your intestinal walls gets knocked down. However, it can take between 1-3 days for food to pass through the entire 24 feet of intestine that makes up your digestive system so you may not always notice immediate results. If you’ve been constipated for a day or two the fiber supplement may work in a shorter period of time (typically between 30 minutes and 3 hours).

Q: Is there such a thing as too much fiber?

Just like any other supplement, fiber should be taken slowly and in moderation. Large doses of fiber (35g or more) may not hurt you, but it will cause you a lot of discomfort if you attempt to take that much fiber right away. The best plan is to slowly increase your fiber intake over the course of several weeks. How much fiber you initially take will be determined by your current diet–but5 to 10 grams is an excellent starting point. Remember, always take fiber with water to prevent yourself from getting dehydrated.

Q: Will taking fiber help me lose weight?

Since fiber can help maintain your blood sugar levels and will contribute to you feeling fuller longer, it’s one of the easiest ways to eliminate unwanted cravings. Fiber itself won’t automatically make you lose weight, but it might be able to lessen your calorie intake by preventing blood sugar crashes.

Sources

  1. Jennifer Marie, Pros and Cons of Benefiber, Digital Magazine, Aug 14, 2017
  2. Food and Drug Administration, Food Additives Permitted for Direct Addition to Food for Human Consumption; Acacia (Gum Arabic), Federal Register, Feb 17, 2005
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