10 Best Fiber Supplements Tested & Compared
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 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. 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!
- VitaFusion Fiber Well Gummies
- Great Taste
- Benefiber Powder Stick Packs
- Easy to Mix
- Now Foods Whole Psyllium Husks
- Used in Cooking and Baking
10 Best Fiber Supplements
VitaFusion Fiber Well Gummies
Vitafusion Fiber Well gummies contain naturally sourced colors and flavors. These gummies also contain no gluten (wheat), milk, eggs, peanuts or soy.
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.
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.
- 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
- Gummies may stick together in bottle
Benefiber Powder Stick Packs
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.
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.
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.
- 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
- Not suitable for those with Celiac disease
- Easily spilled or wasted when pouring from pouch
Now Foods Whole Psyllium Husks
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.
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.
- Great for baking, smoothies, and soups
- Better value than some other specialty supplements
- Pretty gross to drink with just water, coffee, or juice
Fiber Choice Fruity Bites
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.
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.
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
- No artificial flavor or colors
- Less supplement per gummy than other brands
- Slightly overpriced
- May cause stomach discomfort
Phillips' Fiber Good Gummies
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.
Many found the variety of flavors that Phillips' gummies offer to be appealing, especially when trying to encourage children to lead active, healthy lives.
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.
- Variety of tasty flavors
- No graininess
- Quick and easy to take
- Not Vegan
- Slightly overpriced
Optimum Nutrition Fitness Fibre
Blend of 6 different fibre sources, including inulin (not recommended for diabetics). The fibre sources contains some that have been modified, and are not all natural. There are no added ingredients besides fibre, however, and there are 5g of fibre per serving.
Unflavoured powder, which makes it great to mix in with protein smoothies.
This is a low cost product for the quantities that you get (about $15 for 30 servings).
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
No sweeteners to mask taste
Fibercon Fiber Therapy
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!
Fibercon supplements are tasteless and odorless.
Available in 90, 140, and 280 count packs these fiber supplements also come at a reasonable purchase price.
- Won't irritate your stomach after taking
- Slightly more expensive than other supplements that offer similar supplement values
Citrucel Caplets Fiber Therapy
Citrucel Fiber Therapy Caplets use methylcellulose fiber, which is a non-toxic, non-allergenic, and won't irritate the gastrointestinal tract.
Citrucel Fiber Therapy Caplets are tasteless and odorless.
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.
- Unique caplet design
- Also available in flavored and taste-free powder form
- Pill form may be uncomfortable for some
Fiber Advance Gummies
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.
Fiber Advance Gummies come in a variety of fruit flavors. They also claim to be the "#1 Best Tasting" fiber gummy.
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.
- Claim to be #1 Best Tasting product on the market
- Not Vegan
- Not registered as Gluten Free
- Relatively high calorie count
Nature Made Fiber Adult Gummies
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.
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.
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.
- No Yeast
- Gluten Free
- No artificial dyes or flavors
- Not vegan
- Less fiber per gummy than other supplements
- Contains sugar
Criteria for 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!
Since it’s important that you take fiber on a daily basis, it’s important you take a product that tastes good, or has a taste that can be masked. 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.
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
Fiber supplements can be taken in a wide variety of forms including:
- Capsules / Pills
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!
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.
- Pros and Cons of Benefiber, Digital Magazine, Aug 14, 2017 ,
- Food Additives Permitted for Direct Addition to Food for Human Consumption; Acacia (Gum Arabic), Federal Register, Feb 17, 2005 ,