Fiber plays a vital role in the human body’s digestive process. Eating the appropriate amount of this substance ensures that you’ll have regular bowel movements. But it also helps to prevent problematic issues like hemorrhoids. While the best way to absorb fiber is by eating fibrous foods (such as legumes, fruits, and vegetables), sometimes we need a little bit of extra help from a supplement to maintain consistency. The best fiber supplement will give your body a little extra boost without adding any unwanted side-effects.

Related: The Best Supplements of 2020

Most reliable fiber supplements will include somewhere between 3-10g of fiber. And, depending on your age and gender, your body needs from 25-38 grams of fiber per day. So, adding a supplement to your routine will give you a digestive boost without causing you to overdo it. Too much fiber can cause discomfort, so it’s always good to consult a physician and to start out with small additions to your diet.

Premium pick

1. Metamucil Fiber Thins

9.20 / 10
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Let’s be honest. Not everyone wants to pop pills or fill a glass with fiber every morning. The process takes more time than you might be used to. And it isn’t always easy to maintain this routine while you’re on the go. But Metamucil’s Fiber Thins offer a great solution to this problem. By creating a cookie that features all of your fiber needs, Metamucil makes taking a supplement seamless. These cookies are easy to grab while you’re on the go. They taste great - and even come in three different flavor options. And they do the same thing as your standard fiber powder.

Each serving contains 5g of fiber, which is a pretty standard dosage in competitive supplements. There’s also a little bit of protein and fat in each bar. Unfortunately, there is a fair amount of sugar in these cookies. So, they taste great but you’ll receive the unwanted side-effects of adding more sugar to your lifestyle.

We love the Fiber Thins because they offer an unconventional approach to a normal problem. Rather than being embarrassed about irregularity, you can pack a few cookies. And no one will ever know that you’re hoping to boost your fiber intake because they’re discreet. And if you’re looking for additional reasons to give them a try, the chocolate, apple crisp and cinnamon flavors are delicious. Whether you’re looking for an easy way to boost your nutrition levels or you want a discreet supplement in your life, the Metamucil’s Fiber Thins offer a great option.

Key Features
  • Contains 5g of fiber in each serving
  • Available in chocolate, apple cider, or cinnamon spice
  • Individually wrapped servings
  • Contains 24 cookies in each box
Specifications
  • Format: Wafers
  • Number of Servings: 12
  • Flavor(s): Cinnamon spice
  • Brand: Metamucil
Pros
  • Great taste
  • #1 doctor-reccomended brand
  • Light flavors
  • Packable
Cons
  • Different texture
  • Contains sugar

Our body has been shown to struggle with the digestion of capsules and other tough ingredients, which is why consuming powders is likely to offer the most nutritional benefits. Benefiber’s Daily Prebiotic Dietary Fiber Supplement Powder aims to optimize the nutritional benefits of incorporating a supplement into your life. In order to get started, you’ll mix two teaspoons of powder into 8 ounces of water. And you can drink this solution up to three times per day to ensure you’re functioning at your best.

Each serving contains about 3g of fiber, which offers a great digestive boost. But you can also moderate to increase the number of servings in your diet. This means that you can incorporate up to 9g of fiber into your day-to-day life. Ensuring that your body has all of the fiber it needs will create regular movements. And it’ll create digestive health, so your body can process everything you hand it with ease in the future as well. By cultivating an environment that’s full of healthy bacteria, you’ll boost your body’s ability to sort through the food you consume. And this process will ultimately lead to better health.

We love Benefiber’s Daily Prebiotic Dietary Fiber Supplement Powder because it offers an easily-digestable option for those who hope to increase their digestive health. Rather than swallowing chunky pills or chewing until your mouth is sore, the powder makes incorporating fiber into your lifestyle much easier. Whether you’re looking for a small or large addition to your fiber intake, the Daily Prebiotic Dietary Supplement Powder will help you reach your goals.

Key Features
  • 100 percent natural fiber supplement
  • Dissolves clear
  • Supports the good bacteria in your gut
  • Prebiotic supplement
  • 3g of fiber per serving
Specifications
  • Format: Powder
  • Number of Servings: 125
  • Flavor(s): 1
  • Brand: Benefiber
Pros
  • Taste-free
  • Sugar-free
  • Clinical studies show benefits from regular use
  • Available in a variety of forms
Cons
  • Too much will make you gassy

Flavor drops offer another great option for those who are looking for a fiber supplement. Fiber Choice’s Flavor Drops provide a citrus-flavored liquid that can easily be added to water, no matter where you are. This tiny, 3.38ml bottle can be stashed nearly anywhere, making it an ideal companion for a busy lifestyle. With 3g of fiber in each serving, you can be sure that this product will handle all of your nutirional needs with care. It helps to regulate your digestive system. But it also boosts the immune system.

We love Fiber Choice’s Flavor Drops because they offer an unconcentional approach to taking a fiber supplement. Rather than counting out capsules in the morning, you can just squirt a little bit of citrus into a glass of water. And, just like that, you’ll receive the boost you need to stay your healthiest.

We don’t love that this product uses artificial flavors, because that often means that there are some undesirable ingredients stored within this liquid. And it might not be the best option for long-term use. But if you’re just looking for a way to get your digestive system back on track, the Fiber Choice Flavor Drops can help you with your goals.

Whether you’re looking for a discreet way to add more fiber content to your digestive tract, or you want to explore new methods to boost your overall health, Fiber Choice offers a great start. The Flavor Drops are not likely to disappoint you on your journey to better health.

Key Features
  • Tasty citrus flavor
  • Prebiotic fiber supplement
  • Portable
  • Has an expiration date
Specifications
  • Format: Drops
  • Number of Servings: 14
  • Flavor(s): 1
  • Brand: Fiber Choice
Pros
  • Supports the immune system
  • Easily dissolves
  • Packable
  • Doesn't feel like a fiber supplement
Cons
  • Artificial flavor

A lot of fiber powders are full of artificial flavors so they won’t be so difficult to choke down when you add them to a glass of water. Citrus is a really common flavor among these types of products. But artificial flavoring often brings other unwanted ingredients. Luckily, Anthony’s Organic Acacia Senegal Powder offers all of the benefits of a reliable fiber powder without any weird flavors. In fact, this powder is entirely tasteless. So you can use it in nearly anything. Some people are fond of adding this powder to baked goods. It can be used in coctails or you could even drop it in your coffee.

We love the Organic Acacia Senegal Powder because it’s incredibly versatile. With a little bit of fore-thought, you can create a supply of baked goods that will help you to supplement your fiber needs on a regular basis. Using this product in our baked goods is our favorite way to use the Organic Acacia Senegal Powder because it doesn’t always dissolve well in liquid. So, if you want to avoid a grainy drink, just put some powder in your breakfast muffins! And we also love that it’s 100% organic.

You might find it helpful to note that the manufacturers are adamant that you consume this product with at least 8 ounces of water. But whether you’re looking for an easy sneaky way to make your baked-goods more nutritious or you want a really solid fiber supplement, the Organic Acacia Senegal Powder is a great product to consider.

Key Features
  • Soluble fiber
  • USDA certified organic acacia Senegal fiber
  • Batch tested
  • Tastless
  • Plant-based prebiotic
Specifications
  • Format: Powder
  • Number of Servings: 181
  • Flavor(s): 1
  • Brand: Anthony's
Pros
  • All natural
  • Gluten and grain free
  • Good for baking
  • Great value
Cons
  • Doesn't always dissolve well

If you’re looking for a fun way to incorporate more fiber into your diet, you should check out Vitafusion’s Fiber Well Gummy Vitamins. With 5g of fiber and as just 10 calories per serving, what better way to boost your digestive system? Depending on your gender and age, your body probably requires somewhere between 25 and 38 grams of fiber. While most of your fiber will be taken from your meals, it can be tough to keep your fiber level balanced. So, adding a reliable supplement can help you to ensure that your body is operating at its maximum level.

Vitafusion does a great job of assisting you with your digestive process by including the ingredients that matter and by excluding the ones that aren’t very good for you. If you consume these gummies, you won’t have to worry about ingesting gluten, dairy, synthetic dyes or high-fructose corn syrup. So, you can feel confident that this product has your best-interests at hand. And this product even won the Chef’s Best Excellence Award in 2018, vouching for its terrific flavor. The peach, strawberry and berry combination tantalizes the taste buds.

We love the Vitafusion Fiber Well Gummy Vitamins because they taste great, don’t contain harmful by-products like competitive supplements, and they include more servings in each bottle than the average brand. Whether you’re looking for a tasty way to create regularity in your digestive system or you want to determine if your body lacks fiber, Vitafusion’s Fiber Well Gummy Vitamins will offer a great start.

Key Features
  • Sugar free gummy
  • Each serving contains 5g of fiber
  • Natural peach, strawberry and berry flavors
  • Taste certified by Chef's Best (2018)
  • 2 gummy serving size
Specifications
  • Format: Gummy
  • Number of Servings: 45
  • Flavor(s): 1 blend
  • Brand: Vitafusion
Pros
  • No high-fructose corn syrup
  • Doesn't include gluten or synthetic dyes
  • Aids digestive health
  • Supports regular movements
Cons
  • Gummies melt in the heat

One of the hardest parts about finding the right supplements is that they’re often full of undesirable ingredients. It’s like you pick up a bottle, and half of the ingredients are not particularly great for you. And the other half does what you’re intending it to do. So, you end up taking two steps forward while taking one step back. Luckily, Number One Nutrition’s Premium Psyllium Husk Capsules avoid this issue, entirely. Number One Nutrition emphasizes the health benefits that are associated with taking a fiber supplement without adding all the unwanted ingredients.

This product doesn’t contain GMOs. It’s made with all natural ingredients. Plus, it’s made in an FDA approved GMP certified facility. Meaning that the manufacturing process won’t create any potential problems for consumers. If you’re looking to regulate your digestion, manage heart health and blood pressure and to even potentially drop a few pounds, adding this supplement to your daily routine will help you meet you goals. This bottle contains 60 servings, which is nearly double the average amount. It’s made in the USA. And it assists your body with colon cleansing, so you wont have to worry about carrying around unnecessary baggage.

We love this product because it’s made with only the best ingredients. It’s a valuable find due to the integrity of the manufacturing process. And it’s likely to aid in the regulation of your body. Whether you’re looking for a healthier heart or you want to find some consistency, the Premium Psyllium Husk Capsules will help you during your journey.

Key Features
  • All natural and potent
  • Helps lower cholesterol
  • Aids in weight loss
  • Improves heart health
  • Manages digestion
Specifications
  • Format: Capsule
  • Number of Servings: 60
  • Flavor(s): 1
  • Brand: Number One Nutrition
Pros
  • Non-GMO
  • FDA-approved
  • Made with natural ingredients
  • Functions as a colon cleanser
Cons
  • Not vegetarian

Nopales are famous for the medicinal properties. They’ve been used in arid regions for centuries to help with an array of health issues like diabetes, high cholesterol, and hangovers. And Kactas’ Nopal Cactus 100% Natural Prickly Pear Powder Fiber Supplement is a great example of all these benefits. This fine powder can be easily mixed into food or beverages. It’s fiber content helps to keep you full for longer periods of time, so it’ll naturally assist with weight loss and regular bowel movements. And it helps reduce and prevent inflammation.

But in addition to all of these benefits, the Nopal Cactus Prickly Pear Powder is grown without the use of chemicals or pesticides, so you won’t have to worry about exposing your body to harmful toxins. Plus, it’s a terrific source of potassium and calcium. And it’s packed full of powerful antioxidants.

We love the Nopal Cactus Prickly Pear Powder because it’s a natural source of fiber. Rather than investing in a product that might be stripped of beneficial ingredients, you can snag a product that is made well. And because it’s made well, you’ll reap all of its medicinal benefits. So, on top of making sure you’ll receive the appropriate amount of fiber, you also receive tons of other nutritional benefits from this powder. Whether you’re looking for an easy way to amp up your fiber intake or you want to try adding a superfood to your lifestyle, the Nopal Cactus Prickly Pear Powder is a wonderful option to consider.

Key Features
  • Contains fiber, calcium and potassium
  • Promotes healthy digestion and relieves constipation
  • Reduces inflammation
  • Can be mixed into nearly anything
  • Nopales have been used for medicinal properties for centuries
Specifications
  • Format: Powder
  • Number of Servings: Not available
  • Flavor(s): 1
  • Brand: Kactas
Pros
  • 100 percent pure nopal cactus
  • Keeps you full for longer
  • Free of pesticides and chemical fertilizers
  • Contains antioxidants
  • Lowers cholesterol
Cons
  • Not our favorite flavor

The average American receives about half the amount of fiber that it needs to operate on a day-to-day basis. As a Nation, the foods that are easily accessible aren’t as rich in fiber as we’d like them to be. So it can be really important to find a high fiber supplement -- not a supplement that offers the bare minimum. Tino’s High Fiber Supplement Powder offers 10 grams of fiber in each serving. That’s more than 3 times the amount of many competitive brands. By incorporating a high fiber supplement into your lifestyle, you’re much more likely to reduce the time you spend in your restroom. But the benefits don’t end here.

Tino’s supplement powder is shown to support bone and joint health. As well as to boost the immune system. So it’ll help your digestive process run more smoothly. But you’ll also reap the benefits of having a highly nutritional supplement in your life. This natural prebiotic is guaranteed to chang your life if you’ve been struggling with low fiber intake.

We love Tino’s High Fiber Supplement Powder because it’s more than just a high fiber supplement. The formula’s vitamins and minerals will speed up your healing process, help you to sleep through the night and even prevent issues like osteoporosis. But on top of all of this, it’s a great source of antioxidants, it has a great taste and it’s even gluten free.

Whether you’re looking for a big boost in fiber or you’d like to find a product that’s a wholesome supplement, Tino’s High Fiber Supplement Powder will get the job done.

Key Features
  • 10g of fiber in each serving
  • Water soluble fiber
  • Fructose free
  • 100 percent natural short chain fiber
Specifications
  • Format: Powder
  • Number of Servings: 22 in each canister
  • Flavor(s): 1
  • Brand: Silver Fern
Pros
  • Three times the fiber of competitive brands
  • Natural ingredients
  • Boosts bone and joint health
  • Great source of antioxidants
Cons
  • Batches aren't always consistent

Men's and women’s digestive processes don’t function in quite the same way, which means that our nutritional needs vary. And age plays a significant role in how and what we need to consume. Finding a fiber supplement that recognizes the variations in diet is pretty tricky. Unless you happen to locate California Basics’ Zero for Him Dietary Fiber Supplement for Men. This product is 100 percent vegan, guaranteeing that no gelatin or other animal products were used to make the formula and capsule. But it’s also specifically designed for men.

The average woman consumes about 25g of fiber per day. But most men actually require about 38 grams. This product recognizes men’s needs, and is designed to take them into account by providing optimal nutrition. The recipe features a combination of chia seeds and flax seeds. When combined with liquid, chia seeds are known to create a gel-like substance. And as this blob moves through the digestive tract, it functions like a sponge. So, your digestive tract will reap all of the benefits of a cleansing supplement. But you’ll also reap the benefits of consuming such superfoods.

We love the Zero for Him Dietary Fiber Supplement for Men because it’s designed for your specific needs. Many competitive products offer a great fiber supplement option, but they’re not catered to your body’s design. But this product is! Whether you’re looking to clean out the excess junk in your system or you want to be sure to reap the benefits of a geniusly constructed supplement, look no further!

Key Features
  • Designed for men
  • Psyllium husk
  • Implements a chia seed and flax seed combo
  • Made in the USA
Specifications
  • Format: Capsule
  • Number of Servings: 38
  • Flavor(s): 1
  • Brand: California Basics
Pros
  • 100 percent vegan
  • Satisfaction guaranteed
  • Formulated to reduce bloating and gas
  • Non-GMO
  • Formula expands like a sponge
Cons
  • Makes urine smell funky

If you’re looking for a fiber supplement that comes with tons of other benefits, look no further! Garden of Life’s Super Speed Fiber Supplement is packed with tons of healthy ingredients to promote healthy living. Many supplements target one, specific need, ignoring the fact that the body is a functioning machine that has many parts. While targetting a specific area can provide relief, it often overlooks other potential problems that could promote well-being. But luckily, with Garden of Life, you get a more complete approach to your fiber needs.

This product includes ingredients like organic flax seed meal, chia seeds, omega 3 fatty acids, and a probiotic blend. But on top of all of these, it includes lesser-known components like amaranth sprouts, quinoa sprouts and more. Together, these ingredients will not only create regularity within you’re body, they’ll also promote general health and well-being. We love Garden of Life’s Super Speed Fiber Supplement because it includes more than just the ordinary fiber content. Plus it’s 100% organic, so you don’t have to worry about consuming any icky particles.

Some people experience mild bloating while using this fiber powder, which isn’t an uncommon side effect when you’re amping up your fiber intake with any supplement. As always, it’s important to consult your medical professional to better understand why or how much fiber should be incorporated into your diet.

In most cases, adding a high-quality, organic fiber supplement into your diet will take care of all of you needs. But the Garden of Life’s fiber supplement will take care of your needs and more!

Key Features
  • Includes fiber, protein and omega 3
  • Made with 14 sprouted seeds
  • Both soluble and insoluble
  • Unflavored
Specifications
  • Format: Powder
  • Number of Servings: 30
  • Flavor(s): 1
  • Brand: Garden of Life
Pros
  • Doesn't include artificial sweeteners, flavors or chemicals
  • Boosts brain powder while promoting regularity
  • Clean source of vitamins and minerals
  • Made with organic fruits and vegetables
  • Gluten-free
Cons
  • Can cause bloating

Fiber is a type of carbohydrate that is either soluble or non-soluble. And we need both of these types of fiber in our diets. The American diet is often packed full of refined and processed foods, which don’t include fiber. So it’s not particularly uncommon for us to have a deficiency. According to precision nutrition, 48 percent of our American diet is overloaded with refined food and a bunch of other matter that simply isn’t very good for us. One way to get your digestive tract back in order is by exploring the best fiber supplement for your needs.

Part of the reason why many people lack fiber is that it can be difficult to balance your nutritional needs while you’re always on the go. It’s much more convenient to opt for a pre-wrapped burger or something that’s easily snatched from the shelf. While trying to determine if you’re deficient in fiber, it’s best to consult a professional. But you can also start to look out for the following symptoms.

Fiber deficiencies

Symptoms of fiber deficiencies are constipation, constant hunger (even right after eating), high cholesterol, high blood pressure, and even weight gain.

If your body is deficient in fiber for many years, more serious health conditions can develop. For instance, medical problems like heart disease and diabetes have been linked to fiber deficiencies. And colorectal cancer could be an escalation of a poor diet, as well.

But it’s also entirely possible to have way too much fiber in your diet.

Related: The Best Vitamins of 2020

Symptoms of having too much fiber

If you experience a lot of uncomfortable symptoms after you’ve eaten, it’s possible that you have too much fiber in your diet. Some symptoms can include consistent bloating, gas, cramps, uncomfortable fullness, and constipation or diarrhea. Look out for these clues if you choose to incorporate a fiber supplement into your lifestyle. Because it IS possible to overdo it.

Any time you’re making big changes to your nutritional strategies, it’s good to consult a professional. Everybody is different, which means your needs are going to be different. So, what works for us might not be the best option for you. If you’ve already determined that you need or want to introduce more fiber into your diet, a fiber supplement can be a good place to start. And you might find it helpful to introduce the smallest dose into your diet while you’re getting a feel for the depth of your deficiency.

Resources— Self, Medical News Today, Every Day Health

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