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10 Best Fiber Supplements Tested & Compared

last updated Mar 16, 2019
We've all heard that we should eat plenty of fiber but rarely do people talk about why. Simply put, fiber is the part of food that you can't digest, and helps normalize your bowel movements and maintain bowel health, helps lower and maintain healthy levels of cholesterol, helps control your blood sugar levels, and can help you to live a longer, healthier life by helping to prevent cancer and heart disease.

The best way to get your fiber is naturally, through a diet that's high in fresh fruits and vegetables as well as some whole grains. Some people, such as those on a diet restricted to mostly high protein and fats may have trouble ingesting the recommend 25-30 grams of daily fiber and need help from a supplement.

In a Hurry? The test winner after 10 hrs of research

icon
VitaFusion Fiber Well Gummies
97.6/100 our score
Effectiveness
98
Materials
97
Taste
97
Ease of Use
98
Product Purity
98
VitaFusion Fiber Well Gummies
Why is it better?
  • 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
In a Hurry? Editors choice:
VitaFusion Fiber Well Gummies
Test Winner: VitaFusion Fiber Well Gummies
Amazon Link
Researched Sources
2
Researched Sources
Reviews Considered
1300
Reviews Considered
Hours Researching
10
Hours Researching
Products Evaluated
15
Products Evaluated
Last Updated:
By Brian Price:

We care about our reader's health, so in this update, we rewrote our criteria section to reflect the most up to date knowledge of fiber and the role it plays in our health.

Sorting Options
Effectiveness Materials Taste Ease of Use Product Purity By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
97.6
Effectiveness
98 %
Materials
97 %
Taste
97 %
Ease of Use
98 %
Product Purity
98 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$24.00
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.8
Effectiveness
97 %
Materials
95 %
Taste
95 %
Ease of Use
97 %
Product Purity
95 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$10.87
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93.6
Effectiveness
93 %
Materials
93 %
Taste
92 %
Ease of Use
95 %
Product Purity
95 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$8.66
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90
Effectiveness
90 %
Materials
90 %
Taste
90 %
Ease of Use
90 %
Product Purity
90 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$34.92
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.4
Effectiveness
87 %
Materials
87 %
Taste
86 %
Ease of Use
85 %
Product Purity
87 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$12.97
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85
Effectiveness
86 %
Materials
86 %
Taste
85 %
Ease of Use
85 %
Product Purity
83 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$14.69
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.2
Effectiveness
87 %
Materials
85 %
Taste
81 %
Ease of Use
88 %
Product Purity
80 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$7.55
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83
Effectiveness
83 %
Materials
82 %
Taste
82 %
Ease of Use
83 %
Product Purity
85 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$16.21
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
81
Effectiveness
82 %
Materials
80 %
Taste
80 %
Ease of Use
80 %
Product Purity
83 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$17.59
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76
Effectiveness
78 %
Materials
75 %
Taste
75 %
Ease of Use
77 %
Product Purity
75 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$9.83
In Depth Review Top 10
  • VitaFusion Fiber Well Gummies VitaFusion Fiber Well Gummies
  • Benefiber Powder Stick Packs Benefiber Powder Stick Packs
  • Now Foods Whole Psyllium Husks Now Foods Whole Psyllium Husks
  • Fiber Choice Fruity Bites Fiber Choice Fruity Bites
  • Phillips' Fiber Good Gummies Phillips' Fiber Good Gummies
  • Fibercon Fiber Therapy Fibercon Fiber Therapy
  • Optimum Nutrition Fitness Fibre Optimum Nutrition Fitness Fibre
  • Nature Made Fiber Adult Gummies Nature Made Fiber Adult Gummies
  • Citrucel Caplets Fiber Therapy Citrucel Caplets Fiber Therapy
  • Fiber Advance Gummies Fiber Advance Gummies
Table of contents
  • Criteria Used for Evaluation
  • Other Factors to Consider
  • Frequently Asked Questions
  • Sources

best fiber supplement

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Best Fiber Supplements

1. VitaFusion Fiber Well Gummies

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
97.6
VitaFusion Fiber Well Gummies
Amazon Link
Effectiveness
98
Materials
97
Taste
97
Ease of Use
98
Product Purity
98
best offer for today
Amazon Link
$24.00
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

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!

Read more

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. The unique formulation is easy to take and does not have the chalky potent taste that some other fiber supplements tend to have.

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. This means it is offered at a normal price range and is affordable to most individuals looking for a fiber supplement.

2. Benefiber Powder Stick Packs

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.8
Benefiber Powder Stick Packs
Amazon Link
Effectiveness
97
Materials
95
Taste
95
Ease of Use
97
Product Purity
95
best offer for today
Amazon Link
$10.87
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

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.

Read more

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.

3. Now Foods Whole Psyllium Husks

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93.6
Now Foods Whole Psyllium Husks
Amazon Link
Effectiveness
93
Materials
93
Taste
92
Ease of Use
95
Product Purity
95
best offer for today
Amazon Link
$8.66
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

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.

Read more

Dietary Concerns and Allergies

Since this supplement is made up almost entirely from nothing more than psyllium husks, there is little concern for allergies and dietary restriction concerns. It is simple fiber and hardly any users have ever reported any type of major problem when taking this fiber supplement.

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 the 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.

4. Fiber Choice Fruity Bites

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
90
Fiber Choice Fruity Bites
Amazon Link
Effectiveness
90
Materials
90
Taste
90
Ease of Use
90
Product Purity
90
best offer for today
Amazon Link
$34.92
Pros:
  • Vegan
  • No artificial flavor or colors
Cons:
  • Less supplement per gummy than other brands
  • Slightly overpriced
  • May cause stomach discomfort

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.

Read more

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 one of the more expensive supplements per gram of fiber added to the diet.

5. Phillips' Fiber Good Gummies

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
86.4
Phillips' Fiber Good Gummies
Amazon Link
Effectiveness
87
Materials
87
Taste
86
Ease of Use
85
Product Purity
87
best offer for today
Amazon Link
$12.97
Pros:
  • Variety of tasty flavors
  • No graininess 
  • Quick and easy to take
Cons:
  • Not Vegan
  • Slightly overpriced

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.

Read more

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, making this a very affordable option for runners who are looking to simply add a little more fiber into their diets.

6. Fibercon Fiber Therapy

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85
Fibercon Fiber Therapy
Amazon Link
Effectiveness
86
Materials
86
Taste
85
Ease of Use
85
Product Purity
83
best offer for today
Amazon Link
$14.69
Pros:
  • Won't irritate your stomach after taking
  • Tasteless
  • Quick
Cons:
  • Slightly more expensive than other supplements that offer similar supplement values

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.

Read more

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. This can be a huge factor for many as the taste and consistency of some fiber supplements can be very off-putting for some individuals. This supplement helps reduce this issue and makes it easy to get extra fiber in your diet.

Value

Available in 90, 140, and 280 count packs these fiber supplements also come at a reasonable purchase price. It is a good option if you are looking for a quick and easy way to add fiber to your diet and boost your daily intake.

7. Optimum Nutrition Fitness Fibre

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
84.2
Optimum Nutrition Fitness Fibre
Amazon Link
Effectiveness
87
Materials
85
Taste
81
Ease of Use
88
Product Purity
80
best offer for today
Amazon Link
$7.55
Pros:

Large quantities go a long way for good value

No added ingredients besides fibre

Unflavoured, but blends well

Works quickly and effectively

No fuss, no muss; simple product

Higher fibre content than other products

Cons:

Powder format can be messy

No sweeteners to mask taste

This supplement is marketed towards the fitness crowd. It is an unflavoured fiber supplement that is a great addition to a morning protein smoothie. It contains 5g of fibre per serving.

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Dietary Concerns and Allergies

A blend of 6 different fiber sources, including inulin (not recommended for diabetics). The fiber sources contain some that have been modified and are not all natural. There are no added ingredients besides fiber, however, and there are 5g of fiber per serving.

Taste

Unflavoured powder, which makes it great to mix in with protein smoothies. The smoother texture also makes it more palatable but it can get very thick very quickly which can make it harder to drink for some people.

Value

This is a low-cost product for the quantities that you get (about $15 for 30 servings). It is also an easy way to control how much-added fiber you get as you can control the eat amount you are getting each and every time.

8. Nature Made Fiber Adult Gummies

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
83
Nature Made Fiber Adult Gummies
Amazon Link
Effectiveness
83
Materials
82
Taste
82
Ease of Use
83
Product Purity
85
best offer for today
Amazon Link
$16.21
Pros:
  • No Yeast
  • Gluten Free
  • No artificial dyes or flavors
Cons:
  • Not vegan
  • Less fiber per gummy than other supplements
  • Contains sugar
  • Overpriced

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 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.

9. Citrucel Caplets Fiber Therapy

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
81
Citrucel Caplets Fiber Therapy
Amazon Link
Effectiveness
82
Materials
80
Taste
80
Ease of Use
80
Product Purity
83
best offer for today
Amazon Link
$17.59
Pros:
  • Unique caplet design
  • Also available in flavored and taste-free powder form
Cons:
  • Overpriced
  • Pill form may be uncomfortable for some

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.

Read more

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. It is a safe option for those with sensitive stomachs or who do not do well with a lot of strong medicines.

Taste

Citrucel Fiber Therapy Caplets are tasteless and odorless. They are also easy to take and can be taken at any time of the day with a glass of water for a quick and easy dose of added fiber.

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.

10. Fiber Advance Gummies

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
76
Fiber Advance Gummies
Amazon Link
Effectiveness
78
Materials
75
Taste
75
Ease of Use
77
Product Purity
75
best offer for today
Amazon Link
$9.83
Pros:
  • Claim to be #1 Best Tasting product on the market
Cons:
  • Not Vegan
  • Not registered as Gluten Free
  • Relatively high calorie count

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.

Read more

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 offer a quick and easy way to get fiber without a lot of the taste and consistency issues that are commonly reported with other supplements. However, they do tend to stick together and can easily melt and become unusable.

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.

Criteria Used for Evaluation

Effectiveness

If it doesn't work well it didn't make our list. Period.

This might seem obvious but it's worth saying; if something doesn't work there's no point in buying and using it. Having said that, all of the products on this list do a good job and will help you add fiber to your diet. However, do you mind if we get super real with you for a minute? Fiber supplements don't come close to doing as good of a job as the fiber that's found in real, whole foods and certainly isn't a substitute for poor eating habits. Making conscious food choices in this day and age is increasingly difficult and there's a lot of misinformation out there. There's also a lot of people looking to make a quick buck out of all that confusion. At RunnerClick we make money by recommending products to you, so we don't make a dime when we tell you to go eat a big salad before you run out and buy one of the products on this list. Now that that's out of the way, we'll admit that fiber supplements can be helpful for some people who may be on a restrictive diet who for whatever reason aren't currently able to ingest enough fresh fruit and vegetables to meet the recommended daily intake of 25-30 grams a day of fiber from whole foods. So to recap: eat whole foods every day. If you can't eat plenty of whole foods for some reason, then, and only then, can you think about buying one or more of the products on this list. Got it?

Materials

Just as you need to be minful of the materials in your running attire you need to be mindful of the ingredients in your supplements.

Seeing as you'll be putting one of these supplements in your body the ingredients that it's made of are super important. First and foremost, there are two different active ingredients that provide the fiber in these supplements. The first is psyllium, which is sourced from the seeds of the plantago ovata plant. This plant is native to western and southern Asia and can also be found growing wild in the southwest part of the United States where it's believed to have been accidentally introduced. It's also known as blonde plantain, ispaghul, and desert Indian wheat. The other fibrous ingredient you'll find is supplements is methylcellulose, which is made by chemically synthesizing cellulose from various plant sources.

Psyllium does not dissolve in water but instead forms a gel. Methylcellulose will dissolve in water so it may be better for those who have difficulty swallowing things with a strange texture. So in short, psyllium is a more natural option but can be harder to take, while methylcellulose isn't as natural but is far easier to ingest. We have products with both types of fiber on our list because we want to give our readers options, and now that you know the origin of both types it will be easier to make a good choice for you and your health.

Taste

If you need to get extra fiber in your diet it's helpful if you enjoy taking it!

On their own, both psyllium and methylcellulose, which are the active ingredients in fiber supplements, have no flavor. That's why companies go to great lengths to add their own flavors to their products. The most common and best known is probably orange flavored Metamucil, but lately, fiber gummies, of which there are several on our list, have become increasingly popular and comes in all sorts of flavors that usually taste like fruit. Since taste is a completely subjective factor, there's no way of knowing exactly what you'll think of something that we at RunnerClick enjoy. That's why we also considered over 1300 reviews from customers who have taken the products and shared their opinions. Considering these allows us to get a better all-around opinion on the flavor of a product than simply relying on our taste buds on their own. The products on this list range from not so tasty to so delicious that you might have trouble sticking to the recommended dose. The good news is that you can't really take too much fiber, although if you're eating some of the gummy fiber supplements you may want to be careful of how much sugar you're ingesting, whether it comes from natural forms such as fruit juice, or something a bit worse for you such as cane sugar or high-fructose corn syrup.

Ease of Use

The texture of the product is the main determinant of how easy it is to take.

Psyllium husks, one of the two active ingredients in fiber supplements, do not dissolve in water and form what is basically a gel. While this is a very natural and effective option, some people simply can't stand taking this type of supplement simply because of the texture, and it's better to be getting your fiber in a different form than not at all. Methylcellulose is the other active ingredient in fiber supplements and will dissolve in water. This makes it a lot more palatable for most people to ingest. We also have several gummy options on our list that are the easiest of all to take. It can be hard to believe that there is actually fiber in these but studies have shown them to be effective nonetheless. If you choose a gummy option, however, we recommend you don't overdo it. Some of these can be so delicious that users will eat more than the advised dose and end up ingesting more sugar at one time that what is generally considered healthy.

Product Purity

The products on our list range from completely natural psyllium husks with nothing else added to several gummy options that have other ingredients that change the texture and add flavor.

While the healthiest and simplest fiber supplements don't have any added ingredients, we recognize that these can be difficult for the majority of people to ingest. This can mean that they might take them once, find them gross or otherwise unpalatable and then never take them again. We think that it's better to take a supplement consistently so you're getting the benefits even if it has some added unnatural ingredients. When ranking the products on this list we looked at all of the ingredients they contain, the source of these ingredients, and their sources. Then we ranked them according to purity. Some of these can be subjective because one person's definition of purity can be different than someone else's, but we think you'll find our list and rankings fairly accurate and we hope they help you choose the best option for your health.

Expert Interviews & Opinions

Most Important Criteria (According to our experts opinion)
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#1
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#2
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#3
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Try it out first

Not every supplement is meant for everyone, so don't hesitate to sample a few before making your final decision. If one doesn't settle well in your stomach go ahead and try another one until you find the right fiber supplement for you.

Quality over quantity

The better the fiber supplement the less you will have to incorporate into your dosage. If you don't want to take several servings during the day then get a more potent supplement--and remember, if you go with a more potent powder you will be able to mix it well into your shakes and won't even notice the taste.

Other Factors to Consider

Bottom Line

Runners can benefit greatly from fiber supplements because they allow them to optimize their diet and reach daily recommended intake goals, reduces the risk of burning out early during workouts, and decreases the chances of experiencing a post-run blood sugar crash. Also, 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 10 cups of water are important to remember.

Frequently Asked Questions

q: Who should take fiber supplements?

a:

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?

a:

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 with sensitive stomachs.

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

a:

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?

a:

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?

a:

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
  2. Health LIne, What’s the Best Fiber Supplement?, Informative website
  3. Livestrong, Psyllium Fiber vs. Methylcellulose, Health, wellness, and fitness website
  4. Healthline, The Health Benefits of Psyllium, Health and wellness website