Ranking the best fiber supplements of 2023

Many individuals take a day by day fiber complement as a result of it may assist handle weight, lower urge for food, scale back danger for persistent illness, and enhance gastrointestinal well being.

Increasing your dietary fiber additionally facilitates a smoother digestion course of. 

Fiber supplements are low-cost, straightforward to make use of, and broadly out there. Our researchers ranked the best fiber supplements out there, plus reviewed the newest science on their advantages. 

Rankings

Last up to date: April 11, 2023
Fiber supplements thought-about: 23
Hours of analysis: 38
Experts reviewed: 6
Scientific papers referenced: 24

1. Viva Naturals Organic Psyllium Husks

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Viva Naturals has made a reputation for itself delivering easy, no-nonsense fundamental supplements for an ideal worth, and their psyllium husk fiber complement isn’t any exception. No flavorings, no components, and an exceptional worth per serving make this a superb selection for a powder primarily based fiber complement. And to high all of it off, it’s licensed natural!

This is sweet information if you wish to reduce down on the quantity of pointless pesticides and herbicides that make their method into your meals and supplements. When it’s this straightforward to go natural, it’s a no brainer.

2. Garden of Life Raw Fiber

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Garden of Life all the time has a novel tackle a given complement. While most different firms give attention to sourcing one kind of fiber, Garden of Life’s Raw Fiber complement contains over a dozen totally different sources of fiber, together with quinoa, chia seeds, coconut fiber, pumpkin seeds, and extra. 

These are sweetened with stevia, which, though it’s a naturally-derived non-caloric sweetener, will not be up your alley. To high all of it off, Garden of Life features a hefty serving of Bacillus coagulans probiotic micro organism. If you desire a “maximalist” fiber complement that’s nonetheless licensed natural, look no additional.

3. Micro Ingredients Organic Triple Fiber

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Micro Ingredients combines three totally different sources of dietary fiber: inulin, acacia, and psyllium husk. It’s nice if you would like a flexible fiber complement that may assist assist wholesome intestine micro organism, as inulin particularly is a really highly effective prebiotic nutrient. The solely draw back is that the carb content material is barely increased than some of the different choices on the market. 

4. Benefiber

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Benefiber is a giant hitter in terms of reputation, but it surely’s not really the best-selling fiber complement on the market. For its fiber base it makes use of wheat dextrin, which is processed to take away as a lot gluten as doable. It’s licensed to include lower than 20 elements per million of gluten, which qualifies it for the label of “gluten free.” 

If you’ve got a wheat allergy, or have significantly delicate celiac illness, you may contemplate a non-wheat primarily based fiber regardless of this certification.

It’s unflavored and unsweetened, which is usually a good or dangerous factor relying in your preferences. Benefiber is usually lauded for its skill to combine into baked items and ready meals to up their fiber content material, because it doesn’t trigger most liquids to clump up.

5. Anthony’s Organic Oat Fiber

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Anthony’s Oat Fiber is a vegan, gluten-free and natural supply of insoluble fiber that’s nice for baking and cooking. Its purity ranks it excessive on our listing in addition to its low caloric content material.

Plant primarily based, vegan pleasant non-GMO and no components making this one of the cleanest merchandise on the market.

6. Manitoba Harvest Hemp Yeah! Fiber

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Manitoba Harvest presents an attention-grabbing combo of protein and fiber with only one ingredient. As it seems, uncooked milled hemp protein has practically equal protein and fiber content material: one scoop of the free powder offers 11 grams of protein, 13 grams of fiber, and an amazing quantity of omega 3, omega 6, and omega 9 fatty acids. 

7. Sunergetic Psyllium Husk

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The bottle packaging alone tells you what this fiber complement is all about. It’s a plain, easy, capsule-based fiber complement that gives a decent 725 mg of fiber per capsule. It features a few binders and anti-clumping brokers, and notably, the capsules are made of gelatin, so this complement will not be appropriate for vegetarians or vegans. 

With 240 capsules per bottle, you may add over 5 grams of fiber to your dietary consumption per day and the bottle would final you over a month. Of course, you’d be downing seven capsules a day, so should you want a large enhance in fiber consumption, search for a powder-based complement should you can abdomen the style.

8. Now Psyllium Husk Caps

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If you hate the style of fiber (and actually, who doesn’t?) taking it in a capsule kind is a pleasant various. Now Psyllium Husk Caps are an ideal choices for a pill-based fiber complement.

The fiber is plant-derived and sure up with cellulose and stearic acid (derived from vegetable sources, so no issues for vegetarians and vegans) and delivers 1.1 grams of fiber (most of it soluble fiber) per three-capsule serving. 

This is the predominant draw back of capsule primarily based fiber supplements: you must down so much of them to get your fiber consumption up. Given that the really helpful day by day consumption for fiber for optimum well being is 25-38 grams per day, you’re going to undergo so much of capsules in case your fiber consumption is low.

9. Metamucil Daily Fiber

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As seen on TV, the most-recognized fiber model has made just a few powerful selections to broaden its attraction. The traditional Metamucil comes as psyllium husk powder, which is nice if you actually need to crank up your fiber consumption. One container offers over 1,000 grams of fiber, which is sufficient for a month of use even should you acquired no extra fiber in your food plan. 

Metamucil is affordable, works nicely, and can final a very long time. However, it’s flavored and coloured, so if that’s not your choice, look elsewhere. It makes use of each pure and synthetic flavoring, in addition to the synthetic sweetener aspartame and the coloring agent Yellow 6. 

10. Fiber Choice Gummies

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For those that actually hate the style and texture of fiber, and may’t deal with capsules both, these gummies are one doable resolution. They pack a stunning punch: every gummy incorporates 2 grams of soluble fiber, which is fairly good for a pill-based fiber product. 

They are coloured and flavored with pure merchandise solely, which is sweet in case you are making an attempt to keep away from synthetic components in your supplements. However, the fiber content material can’t match powder-based fiber supplements. 

Category winners

Best fiber general: Viva Naturals Psyllium Husk Powder

Simple, pure, and with a naked minimal of energy, Viva Naturals Psyllium Husk Powder needs to be your first selection if you would like a flexible fiber complement to extend your day by day fiber consumption. 

Best fiber for weight reduction: Viva Naturals Psyllium Husk Powder

With 5 grams of fiber per scoop, all of it from natural psyllium husk, Viva Naturals offers a fiber complement that’s nice for suppressing urge for food, both by itself or when added to a inexperienced drink or meal alternative shake. It’s simply our favourite in terms of fiber for weight reduction. 

Best fiber for constipation: Micro Ingredients Organic Triple Fiber

With an enormous quantity of fiber per serving, and a range of sources of this fiber (each soluble and insoluble), Micro Ingredients Organic Triple Fiber is nice for clearing out constipation and serving to maintain common bowel actions. 

Best fiber for wholesome intestine micro organism: Garden of Life Raw Fiber

Garden of Life makes use of a panoply of pure components to supply the fiber on this complement, and even contains stay bacterial cultures. There’s no higher possibility for serving to to assist a wholesome intestine microbiome. 

Best fiber for keto food plan: Anthony’s Organic Oat Fiber

This fiber complement is super-pure, organically licensed, and nearly completely devoid of energy. It’s the good option to adapt baking recipes to the keto food plan, maintaining their bulk and fiber however chopping out the carbs. 

Best fiber for coronary heart well being: Sunergetic Psyllium Husk

Adding fiber to your food plan is one of the best methods to lower your blood strain and decrease your levels of cholesterol. We love Sunergetic Psyllium Husk for coronary heart well being—taking just a few capsules per day couldn’t be simpler. No fuss and no mess. 

Who can purchase fiber?

If you’re having a tough time getting sufficient fiber from fruits, greens, and legumes in your food plan, a fiber complement may help right that deficiency. Fiber supplements are particularly helpful for the following teams.

People with GI complaints like constipation. If you’re having gastrointestinal issues like constipation, a fiber complement will be particularly useful—usually, these issues will be traced to insufficient fiber consumption.

A scarcity of dietary fiber is widespread in individuals who journey or eat out so much, as a result of processed meals are often fairly low in fiber, which may trigger constipation and different GI complaints.

People who want to shed weight. Fiber has twin advantages for weight reduction: first, it helps you’re feeling extra full, decreasing your caloric consumption. And second, it may assist scale back some of the detrimental negative effects of being chubby, like having poor blood sugar management. Fiber is a straightforward and secure complement so as to add to your weight reduction routine.

People who need to scale back their danger for coronary heart illness. High fiber consumption is understood to scale back danger elements for coronary heart illness like excessive ldl cholesterol and blood triglycerides, making it an ideal addition to your supplementation routine in case you are involved about long-term well being.

How we ranked

There are a ton of fiber supplements on the market, some of them nice and a few of them not so nice. Here have been the rating standards we utilized to separate out the very best. 

Primary give attention to fiber. The first standards we used when formulating our rankings was that any complement that made it into our rankings be centered totally on fiber, and never merely delivering fiber as half of a bigger general complement like a meal alternative shake.

No artificially-flavored low-dose imitators. From there, we winnowed down the discipline by tossing out merchandise that relied closely on synthetic flavoring and didn’t ship an satisfactory quantity of dietary fiber.

That’s why lesser-known merchandise like Garden of Life (which makes use of stevia) ended up a lot increased in the rankings than blockbuster best-sellers like Metamucil (which makes use of synthetic flavorings and colorings).

Natural sources of fiber are best. For the merchandise that remained, we prioritized pure sources of fiber like psyllium husk and plant seed fiber, since these include a complete stability of soluble and insoluble fiber.

Great style issues too. Flavoring was vital to us as nicely, since a bland and flavorless fiber complement (although nice for including to protein shakes or inexperienced drinks) will be exhausting to devour frequently.

This is especially problematic for fiber as a result of to get the advantages, you have to take fiber on daily basis for an extended interval of time to make the most out of the long-term well being results.

So, we prioritized great-tasting merchandise, though we had a robust choice for naturally flavored merchandise that used components like stevia, as in comparison with merchandise that used synthetic sweeteners and synthetic flavoring brokers.

Powder-based supplements got here out on high. Finally, we fastidiously thought-about the advantages and disadvantages of capsules versus powder-based fiber supplements. In most areas, powder primarily based supplements got here out on high: it’s a lot simpler to get the particular dosage you want, and you’ll combine them into shakes and smoothies as desired.

However, some individuals simply can’t get behind the style and texture of fiber powder. For them, capsules are fascinating. Since powder-based supplements have so many benefits, they ended up at the high of our rankings. That being stated, we nonetheless left some capsule primarily based merchandise in the rankings on account of the area of interest that they fill.

After sorting the remaining merchandise by purity and high quality, we had our closing rankings—these are the best fiber supplements on the market proper now.

FAQ

Q: Is fiber supplementation vital in case you are on a keto food plan?

A: The necessity of taking a fiber complement on a keto food plan relies upon fully on what meals you’re consuming to remain in ketosis.

If your keto food plan is excessive in fibrous meals like kale and spinach, you’re most likely high-quality with out a fiber complement. But should you depend on meals like bacon, hen, cheese, and coconut oil, it’s best to contemplate a fiber complement—these meals, whereas keto-friendly, don’t have a lot in the method of fiber content material.

Fortunately, a fiber complement isn’t going to have an effect on your skill to remain in ketosis, as a result of your physique can’t derive any energy from fiber.

Q: When must you take a fiber complement?

A: The timing on when to take a fiber complement relies upon to some extent on what you’re making an attempt to get out of taking a fiber complement.

If you take a fiber complement to take care of constipation, for instance, it’s widespread to take your fiber complement in a single dose, proper earlier than mattress.

This may help with having a daily bowel motion each morning. On the different hand, in case your aim is to take fiber to assist with weight reduction, it’s higher to take fiber in the mid-morning or early afternoon.

That method, you possibly can leverage the urge for food suppressant results of fiber to assist scale back your meals consumption at lunch or dinner. Taking a fiber complement at evening gained’t assist a lot, since you wouldn’t be consuming at evening anyhow.

Q: Can fiber supplements assist with constipation?

A: Yes, one of the core purposes of taking a fiber complement is for decreasing constipation. Research helps utilizing between six and eleven grams of fiber in the kind of a complement to scale back the signs of constipation.

Fiber can take up to some days to begin working, because it wants time to construct up bulk in your digestive tract, however it’s secure and doesn’t induce reliance like another anti-constipation supplements, making it an excellent first possibility for constipation.

Q: How a lot fiber must you get per day?

A: In phrases of general fiber consumption, the really helpful quantity is 25 grams of fiber per day in your food plan, in accordance with the American Heart Association (1). Some different well being specialists advocate a minimum of 30 grams per day, and as with many different vitamins, exceeding the naked minimal is an efficient factor.

If you’re supplementing your regular dietary consumption with fiber, just be sure you are checking the vitamin label – 10 grams of a fiber complement gained’t essentially include 10 grams of fiber, since not all of the materials in, say, psyllium husk is definitely fiber.

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Recap

Fiber feeds pleasant micro organism in the intestine that assist maintain the whole lot functioning easily as digestion processes happen.

While this can be half of the motive why consuming a high-fiber food plan seems to be a wholesome selection, many different elements are concerned. It might take a few years and quite a few research to ferret out the particulars.

Whatever the particulars, it seems like a sensible wager to maintain these high-fiber meals in your plate or take a fiber complement.

For BodyNutrition‘s #1 fiber advice, click on right here.