What Is The Best Fiber Supplement in 2018?

The best of fiber foods in a white bowl, from which a lot of supplements are made of.

Adding extra fiber to your diet has a number of health benefits from promoting healthy bowel function to preventing constipation.

It is always advisable to get your daily fiber from whole-foods, as they provide all the vitamins and minerals your body needs. However, fiber supplements can be a good addition to your diet to help reach your recommended daily intake.

Unless you’re a healthcare professional, choosing the right type of fiber for your needs can be quite confusing. I’ve done my research and in this article I’m going to share some of my picks for the best fiber supplements. Read on to find out more.

Product
Details
Our Rating
Our #1 Rated
Optimum Nutrition Fitness Fiber

Optimum Nutrition

Optimum Nutrition Fitness Fiber

5 out of 5

In the Fiber Supplements category

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  • Contains a blend of 6 different fiber sources
  • 5 Grams of Dietary Fiber per Serving
  • Just 10 Calories per Serving
HealthAmbition Stamp

Our #1 Rated

5 out of 5

In the Fiber Supplements category


Our #2 Rated
Kirkland Signature OPTIFIBER

Kirkland Signature

Kirkland Signature OPTIFIBER

4 out of 5

In the Fiber Supplements category

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  • Natural Fiber Supplement; flavor free; sugar free; lactose free; no artificial coloring
  • Completely Dissolves in Water
  • Non-Thickening and Grit-Free
HealthAmbition Stamp

Our #2 Rated

4 out of 5

In the Fiber Supplements category


Our #3 Rated
NOW Foods Psyllium Husk 500mg Vcaps

NOW Foods

NOW Foods Psyllium Husk 500mg Vcaps

4 out of 5

In the Fiber Supplements category

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  • Manufacturer has changed product ingredient to vegetarian capsule. Amazon will offer replacement for non-Vcap shipments
  • Natural Soluble Fiber
  • Can play an important role in maintaining regularity and gastrointestinal health when psyllium is added to water
HealthAmbition Stamp

Our #3 Rated

4 out of 5

In the Fiber Supplements category


Our #4 Rated
Best Psyllium Husk Capsules

Sunergetic

Best Psyllium Husk Capsules

3 out of 5

In the Fiber Supplements category

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  • POWERFUL PSYLLIUM HUSK CAPSULES: Psyllium Husk is a source of fiber. Often referred to as a "colon cleanser," Psyllium Husk...
  • HELPS SUPPORT DIGESTION, WEIGHT MANAGEMENT & REGULARITY: Psyllium Husk supplements are an effective and quick way to add...
  • FAST & CONVENIENT DIETARY FIBER: Psyllium seed husks, also known as ispaghula, isabgol, or psyllium, are portions of the...
HealthAmbition Stamp

Our #4 Rated

3 out of 5

In the Fiber Supplements category


Our #5 Rated
Botanica Research Adult Fiber Gummies

Botanica Research

Botanica Research Adult Fiber Gummies

3 out of 5

In the Fiber Supplements category

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  • SUPPORTS WEIGHT LOSS - Our gummies work as an appetite suppressant to keep you from getting too hungry.
  • PROMOTES REGULARITY & HEALTHY DIGESTION - Our unique gummy formula provides targeted support for digestive health and by...
  • PROMOTES A HEALTHY IMMUNE SYSTEM - New Research by the University of Illinois suggests that soluble fiber combats everyday...
HealthAmbition Stamp

Our #5 Rated

3 out of 5

In the Fiber Supplements category

What Is Fiber?

Fiber is a well known nutrient, but most people don’t understand the full extent of what fiber does or how getting enough in your diet can improve your health.

In short, fiber is a type of carbohydrate that can simply not be digested by humans. It is classified as either soluble or insoluble. As the name implies, this class is assigned depending on whether it can be dissolved in liquid or not.

Unfortunately, most Americans currently do not meet their recommended guidelines for fiber intake. (source) In fact, a report published in the Journal of Nutrition revealed that less than 3% of Americans are getting enough fiber in their daily diets. (source)

Health Benefits of Fiber

Fiber offers a number of health perks, from lowering cholesterol, promoting gastrointestinal health and even helping you to lose weight and affecting your metabolism. (source)

Fiber Promotes Good Gut Flora

Although most people think of bacteria as a dirty word, good or so-called friendly bacteria do exist! Your gut is home to approximately 100 trillion bacteria, most of which are situated in the large intestine. (source)

Different types of bacteria play a number of roles in your overall health from water management to promoting immune system health. (source)

The best way to stay healthy is to maintain a good balance between good and bad bacteria. One way to do that is by feeding friendly bacteria with fiber.

Soluble fiber passes through the digestive system unchanged until it reaches the good bacteria in the gut. They then digest it and use it as energy. This is known as a probiotic effect which promotes overall health and helps manage body weight. (source) By promoting good bacteria in the gut, you can help prevent inflammation which can lead to obesity and a number of other diseases.

It’s a well known fact that gut bacteria plays a key role on inflammatory pathways. (source) By producing nutrients that feed the colon (source), they can reduce gut inflammation and improve a number of inflammatory disorders. (source)

This is hugely beneficial especially considering most diseases prevalent in western society, such as heart disease, Alzheimer’s and cancer (source) have inflammation at the route cause.

Fiber and Weight Loss

Fiber is believed to help aid weight loss, most notably by promoting satiety.

Of course, in order to lose weight, you must be using more calories than you are consuming i.e. create a caloric deficit. It follows that foods which help you to stay fuller for longer encourage you to eat less calories. These are a good place to start when thinking about weight loss.

Recent studies have shown that only certain types of fiber are capable of doing this. A recent review found that although 39% of fiber treatments left people feeling satisfied, only 22% of them actually promoted a lower food intake. (source)

It all depends on the viscosity of the fiber. Heavier fibers thicken in water, the likes of pectins, β-glucans, psyllium, glucomannan and guar can form a gel like substance that sits in your gut. (source)

This causes your stomach to empty at a slower rate, taking longer to absorb nutrients. You feel fuller for longer and your appetite is reduced. (source)

Promoting Gastrointestinal Health

Currently, over 10% of the world’s population suffers from irritable bowel syndrome or IBS with with up to 25 million of those being from the United States alone. (source)

According to a joint report from the US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS), getting a daily fiber intake of up to 34 grams per day is a simple yet effective way to reduce the symptoms of IBS. (source)

Where to Find Fiber: Food vs Supplements

The fact is, no supplement is a magical wonder pill. You cannot consume a terrible diet but add a supplement and transform it into a healthy diet.

For those of you looking to add fiber into your routine, whole-food sources are the best option and should be the first go-to choice. Fiber can be found in a number of food sources including fruits and vegetables, beans and grains. Some of the best sources of fiber include:

  • Split peas – 16.3 grams of fiber per cup
  • Lentils – 15.6 grams fiber per cup
  • Black beans – 15 grams fiber per cup
  • Artichokes – 10.3 grams per medium vegetable
  • Raspberries – 8 grams per cup
  • Avocados – 6.7 grams per half
  • Broccoli – 5.1 grams per cup

Of course, for a number of individual reasons including diet restrictions and food allergies, some people prefer to add supplements to their diet in order to meet their daily fiber requirements.

Types of Fiber Supplement

If you choose to add a fiber supplement to your diet, it is always a good idea to discuss the option with your doctor, especially if you have any pre-existing digestional problems.

Fiber supplements can come with a number of unpleasant side effects, especially in the beginning. Start slow and add fiber to your diet slowly as too much too soon can actually make digestion worse.

Gas, cramping and bloating are all side effects commonly caused by fiber supplements. Aim for a lower dosage and stay hydrated throughout the day.

Supplements come in a number of forms from gummies to powders to chewable tablets. They contain fiber which has either been sourced naturally or created in a lab. All of theses are “functional fiber” most being designed to aid gastrointestinal health.

The Best Fiber Supplements

With so many brands and forms available, making a buying decision can be stressful. I have looked at the fiber supplements available for you in order to take some of the hard work out of choosing.

I have selected 5 top products to share with you today and I listed pros and cons for each in order to help you make an informed decision. Let’s get started!

Our #1 Rated
Our pick our #1 rated

Optimum Nutrition

Optimum Nutrition Fitness Fiber

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

Optimum Nutrition is a quality supplement manufacturer which is well known and respected throughout the health and fitness community. Their products, including this fiber supplement, are all made in the USA at a GMP facility. Optimum Nutrition uses both in-house and third party lab checked to guarantee purity, plus, all raw ingredients must be supplied with a certificate of analysis from the vendors.

This supplement comes in unflavored powder form and offers a great 5 grams of fiber per serving from a combination of 6 fiber sources. It is also incredibly reasonably priced.

Pros
Pro Fiber supplement
Pro Blend of 6 fiber sources
Pro 5 grams fiber per serving
Pro Powder form
Pro Excellent price
Pro Well known manufacturer
Pro Made in the USA
Pro Made in a GMP facility
Pro Certificate of Analysis from all vendors for raw ingredients
Pro In-house and third party lab tested
Cons
Con Clumpy
 
 
 
 
 
 
 
 
 

Our #2 Rated
Our pick our #2 rated

Kirkland Signature

Kirkland Signature OPTIFIBER

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

This fiber supplement from Kirkland offers a powdered form of fiber with 3 grams per serving.

It is wheat fiber, meaning it is not suitable for anyone on a gluten free diet. It is reasonably priced and made in the USA. The only small let down with this product is that it doesn’t mix very well in liquid.

Pros
Pro Fiber supplement
Pro 3 grams fiber per serving
Pro Wheat fiber
Pro Powder form
Pro Good price
Pro Made in the USA
Cons
Con Doesn’t mix well
 
 
 
 
 

Our #3 Rated
Our pick our #3 rated

NOW Foods

NOW Foods Psyllium Husk 500mg Vcaps

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

This supplement is yet another psyllium husk fiber capsule supplement which is gluten free and suitable for vegetarians. This supplement is made in the USA but offers a very low dose of fiber which in all honesty is not that different to eating a handful of beans! That said, if you have a hard time stomaching high-fiber foods, this could be a good alternative.

Pros
Pro Fiber supplement
Pro Psyllium husk fiber
Pro Made in the USA
Pro Gluten free
Pro Vegetarian
Pro Capsule form
Cons
Con Only 1 gram of fiber per serving
 
 
 
 
 

Our #4 Rated
Our pick our #4 rated

Sunergetic

Best Psyllium Husk Capsules

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

This supplement comes in capsule form and offers fiber sourced from psyllium husk. Psyllium husk is thought to be one of the best sources of fiber, especially for gastrointestinal health. Made in the USA in a GMP certified facility, it comes at a good price and is gluten free with no carbs or sugar.

The only minor downfall for some is the low dosage of fiber. However this could be seen as a pro for those just starting with fiber supplements.

Pros
Pro Fiber supplement
Pro Fiber from psyllium husk
Pro Made in the USA
Pro Produced in a GMP and FDA facility
Pro Reasonable price
Pro Gluten free
Pro No carbs or sugars
Cons
Con Low dose of fiber
 
 
 
 
 
 

Our #5 Rated
Our pick our #5 rated

Botanica Research

Botanica Research Adult Fiber Gummies

  • Quality
    Quality

  • Quality
    Price

  • Quality
    Our rating

This product is a fiber supplement in gummy form which is great for those of us who hate swallowing pills. It comes from a vegetable source and is designed to aid digestive health.

With 5 grams of fiber per serving this supplement is made in the USA in a GMP and FDA certified facility.

The only thing letting this supplement down is that because it comes in gummy form, it is slightly higher in calories and sugar.

Pros
Pro Fiber supplement
Pro Designed to support GI health
Pro Vegetable source of dietary fiber (chicory root)
Pro 5 grams of fiber per supplement
Pro Gummy form
Pro One month supply
Pro Made in the USA
Pro Produced in a GMP and FDA facility
Pro Reasonable price
Cons
Con 3 grams sugar per supplement and 20 calories
 
 
 
 
 
 
 
 

Our Choice

For me, the Optimum Nutrition brand offers the best fiber supplement. Not only do their rigorous quality checks ensure the utmost confidence in the quality of the product, but this supplement is also incredibly good value for money. This means you can afford to use a quality product on a long term basis, which is of course, is the ultimate goal of supplements.

All in all I think this would be an excellent choice for anyone looking to try a fiber supplement for the first time. The good dosage of fiber makes it a good option both for GI health and weight loss.

If you have tried any of the products we have listed, we would love your feedback in the comments below. Similarly, if you have a favorite fiber supplement we didn’t mention, let us know.

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