The 7 Best Fiber Supplements Reviewed
Many people take fiber supplements to battle constipation, but it can help you in several ways besides regularity. The right fiber supplement can even help with diarrhea, hemorrhoids, lower cholesterol, lower blood pressure and inflammation, and even lower blood sugar. Now that you know, you definitely want to add a fiber supplement to your daily diet.
Now the question is, which fiber supplement? We found the seven best options to make your life easier and save you hours of research. Most fiber supplements contain Psyllium Fiber, but a few others make the cut too, and we found them all. You should pick the fiber source by your particular needs as each fiber serves a different purpose.
Find the right supplement to help you with a multitude of issues and find out the benefits for each ingredient. Stay on after for some answers to your questions and side effects of fiber. First, let’s look at the seven best fiber options for your health and budget.
The Best Fiber Supplements
Here are our picks for the best fiber supplements available today and why we think you should try them:
1. Konsyl – Original Formula – Psyllium Husk Powder
What’s truly beautiful about this supplement is that it’s natural and contains no sugar, GMOs, or gluten. All you get in the container is straight-up psyllium hydrophilic mucilloid (husks). That’s it, and it gives you twenty percent of your daily fiber needs from six grams of fiber along with six percent of your iron needs too.
Add one to three teaspoons of the fiber powder to the liquid of your choice and drink. Follow with extra liquid after to help aid the product’s ability to work. Next, take it at any time of day with or without food. Even better, the supplement comes in a three-pack for up to a six month supply of fiber. Now you can get regular without any additives.
2. GoBiotix Prebiotic Fiber Boost Powder
What’s inside? Just the fancy prebiotic NutraFlora fructooligosaccharides. From this, you get 5,000 mg of fiber without sugars. That’s it! No additional ingredients just insoluble fiber ready to help your belly stay healthy with a colony of good bacteria.
Next, you can add the fiber to anything you like, such as blend it into a smoothie, mix it into food, shake it in milk, or stir it into a cup of coffee. It’s clear, tasteless, and free of sugars. The best part is it adds into any diet or lifestyle, and its from a GMP certified facility here in America.
Finally, the supplement can help reduce bloating, accelerate metabolism, and improve digestive tract health. A single container contains thirty-five servings for just over a month’s supply. Simply add a scoop to the liquid or food of your choice and enjoy better health.
3. KOS Organic Barley Grass Powder
Another great aspect of barley grass juice powder is its proven to level out blood sugar levels to even help with diabetes. Also, the powder doesn’t have any other ingredients besides organic barley grass powder. Moreover, barley is the fourth most consumed cereal crop in the world because of its massive fiber content, as it has more fiber than wheatgrass!
The insoluble dietary fiber decreases constipation by stimulating the gut tract and moving everything in the right direction. Mix one scoop of powder into a smoothie or liquid of your choice to gain the benefits. A single, affordable container offers 118 servings to keep you going for longer.
4. Nature’s Way Alive! Liquid Fiber Sugar-Free w/Prebiotics
The impressive ingredient list includes four grams of vegetable fiber from resistant dextrin along with one gram of NutraFlora fructooligosaccharides – a prebiotic carb full of fiber. It also includes a large dose of vegetables, including oranges, blueberry, carrot, pomegranate, broccoli, spinach, tomato, and more! As for inactive ingredients, this supplement has decent options to make the supplement palatable, including water, natural flavors, citric acid, potassium sorbate, malic acid, stevia, and xanthan gum.
Simply take one tablespoon of the supplement a day after shaking. You can double the dose to get a full ten grams of fiber a day. Do not take more than twice a day. Even better, the dual blend helps to create healthy intestinal microflora. All this, you don’t get any artificial coloring, flavoring, dairy, eggs, gluten, soy, sugar, wheat, or yeast.
Lastly, the product can cause some digestive discomfort. If this happens, start with a smaller dose and work your way up. The small price bottle comes in at a super low price, ready to easily fit into your diet. Pick from citrus or berry flavor.
5. Garden of Life Super Seed – Vegetarian Whole Food Fiber Supplement
Inside the one-pound container, you will find omega-three fatty acids, flaxseed, and chia seeds. You also get sprouts in the form of amaranth, quinoa, millet, buckwheat, garbanzo bean, lentil, adzuki, flaxseed, sunflower seed, pumpkin seed, chia seed, and sesame seed. Add in a dash of cinnamon, stevia, with eight probiotics, and you have a massive dose of healthy. Even better, all of the ingredients are organic to ensure the best benefit and least additives.
Not only are the ingredients great for your body, but they are also GMO-free and third-party tested for purity. A single scoop gives you six grams of fiber, six grams of protein, 66 mg of calcium, and a little iron too. Moreover, you get thirty servings of unflavored powder to add to your smoothies or liquid of your choice.
6. Inulin Powder Organic Chicory Root
Moreover, the supplement is an organic form of inulin fiber powder that’s easy to take. The only ingredient in the bag is five grams of inulin, also known as fructooligosaccharides or (FOS). It’s naturally found in plants, and now you can add it to your coffee! What you don’t get in this powder is salt, starch, yeast, wheat, gluten, corn, soy, milk, eggs, shellfish, or preservatives.
The low glycemic index food is even good for those on restricted diets. You can send in a colony of bacteria soldiers into your intestines for good colon health. Add a single scoop of the vegan powder to your liquid of choice and up your fiber count naturally. A single bag offers a forty-five day supply and comes with a scoop for easy measuring.
7. JJ Virgin Extra Fiber Powder
The pill-free powder doesn’t have a grainy texture making it easy to take the four grams of soluble and insoluble fiber. In this powder, you get acacia gum, cellulose, guar gum, cranberry seed powder, carrot fiber, inulin, citrus fiber, glucomannan, apple pectin, psyllium husk, flax, and prune. However, while guar gum can assist with constipation, it may not be a comfortable process, so do not go over the recommended dosage.
Otherwise, the supplement is grain-free, paleo, and ready to add a little extra fiber to your GI tract. It’s also free of dairy, corn, gluten, egg, artificial sweeteners, or soy. Add two teaspoons to the smoothie or liquid of your choice for the next two months and watch your body react favorably.
Buying Guide for Fiber Supplements
Before picking a fiber supplement, take a look at the active ingredients, side effects, and get some answers to your questions. Many of these supplements offer more than just helping prevent constipation. Let’s start with the ingredients.
Ingredients
Before we look at the best fiber lets, look at the two types of fiber – soluble and insoluble. Soluble fiber dissolves in water, it’s sticky, and fermentable. Insoluble fiber doesn’t dissolve in water, and it’s bulky when driving through your digestive tract.
If you are looking to bulk up your stool to relieve constipation, then you need insoluble fiber. It can also clear out carcinogens along with unhealthy particles in your GI tract. Moreover, soluble fiber can help to soften stool for easier elimination.
Psyllium Husk Powder is the easiest to find supplements and comes from a plant grown in India. The seeds provide the fiber-rich food that serves as a natural, bulking laxative. Moreover, it’s a prebiotic that can help with constipation, diarrhea, cholesterol, blood sugar, heart and blood pressure, and weight management.
Fructooligosaccharides are carbs that act as prebiotics as they are insoluble to help jumpstart your digestive tract. Not only does this prebiotic help with constipation and digestive health, but also with immunity, cholesterol, blood sugar, and boosting weight loss.
Barley grass is a grain most often found in cereal. It’s used worldwide behind a shortlist of wheat, rice, and corn, making it very popular. Not only is it full of fiber ready to assist your gut, but it also helps with weight loss, controls blood sugar levels, lowers cholesterol, prevents heart disease, and cancer. Also, it’s high in antioxidants, vitamins, and minerals.
Inulin is a soluble plant fiber found in large quantities in the chicory root plant and thousands upon thousands of other plants. It reduces constipation, acts like a prebiotic, curbs appetite, improves heart health and metabolism, and increases calcium absorption.
Speaking of chicory root, inulin isn’t its only benefit. You can make a fabulous cup of coffee with the plant with bright blue flowers. Moreover, it can reduce stress and inflammation, protect the liver, delay or prevent diabetes, manage arthritis, aid in gut health, and even help with constipation because of the fiber content and the inulin.
Side Effects
Soluble fiber absorbs water, and if you don’t drink enough, you may find yourself dehydrated. Make sure to take plenty of water with any fiber source, especially since it will help you in your goal to go number two! Large quantities of fiber can also cause gas and bloating too.
Talk to your doctor if you have digestive issues or irritable bowel syndrome as some fibers are harder on sensitive stomachs. Also, some fiber sources have gluten, and some people may need to avoid those options such as those with celiacs. The fiber source least likely to cause issues is inulin as it’s in so many food and generally well-tolerated. Pregnant women should avoid chicory coffee as it can trigger a miscarriage. It can also cause hives, rashes, itching, and swelling if you have an allergy.
Dosage
The average adult needs 25 to 38 grams of fiber a day and often only get about 15 grams! Women under 50 should strive for 25 grams and a little more if pregnant. Men should try to get 38 grams a day.
You don’t need to take this much fiber in supplement form, just enough to manage any shortages in your diet. If you eat a healthy diet high in grains, fruits, and vegetables, you may not even need supplemental fiber. Although, it never hurts to add a little extra for occasional constipation. If possible, try to get a mixture of both soluble and insoluble fiber to get all the benefits of both and really improve your digestive tract.
Questions About Fiber Supplements
Which foods are highest in fiber?
As there are two types of fiber – soluble and insoluble, we will look at the top foods for both. The best soluble fiber whole foods include psyllium husk, flaxseed, passion fruit, oats, lentils, legumes, beans, tofu, avocado, green veggies, and sweet potato.
For the best insoluble fiber foods are bran, cauliflower, prunes, dark leafy greens, blackberries, nuts, and apples. Mind you, neither of these are exhaustive lists but offer a great jumping-off point to help you get started on eating more whole foods ready to assist you in constipation.
Can fiber really help me lose weight?
Absolutely! Not only does it help to clean out your digestive tract, but it also a fiber-rich diet fills you up faster and often offers more nutrient-dense foods with fewer calories. Moreover, soluble fiber slows down digestion, which helps you to get the most nutrients while losing your appetite for several hours.
What else can I do to promote regularity and fight constipation?
The answer is so simple you might be surprised. Drink more water. That’s it! Stick to plain old H2O or even tea without creamers or sweeteners. Also, you can check with your doctor to see if any of your medications are causing constipation. Finally, eat a healthy diet high in whole grains, fruits, and veggies while avoiding refined carbs.
For more information about fiber, watch this short video by the Mayo Clinic:
Conclusion
To start out your supplemental fiber journey, we suggest Konsyl – Original Formula – Psyllium Husk Powder. Not only is psyllium husk well-tolerated, but it’s massively affordable, and helps to improve your digestive system along with a whole lot of other benefits too. Adding the powder to your diet couldn’t be easier so you can start improving constipation quickly and naturally.