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A healthy, functioning digestive system is essential for optimal health. Whether the goal is to lose body fat or increase recovery and performance, ensuring our ability to process and absorb what we consume is crucial.
Many people struggle with bloating, low energy, stomach discomfort, and constipation due to low fiber. That's where fiber supplements come in. When taken alongside a healthy diet, they can be a digestive game changer. That said, not all fiber supplements are created equal. To help our readers wade through the hundreds of options, we've compiled a list of the best fiber supplements of 2023.
The Best Fiber Supplements - Our Top Picks
- Best Overall Fiber Supplement: Tomorrow's Nutrition SunFiber GI
- Best Fiber Supplement for Constipation: Health Plus Original Colon Cleanse
- Best Fiber Supplement for Women: Regular Girl Prebiotic and Fiber
- Best Fiber Supplement for Weight Loss: GNC Total Lean Hunger Support
- Best Soluble Fiber Supplement: Tomorrow's Nutrition Sunfiber
- Best Fiber Supplement for Diarrhea: Ka'Chava
- Best Fiber Supplement for Men: GNC Fiber Gummy
Why Trust Us?
The health and safety of ACTIVE's readers are of the utmost importance to us. To ensure your well-being when consuming dietary supplements, the ACTIVE.com editorial team prioritizes products independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers.
What to Look for in Fiber Supplements
Fiber is a complex carbohydrate that plays a vital role in processing what we consume. Healthy fiber levels can aid in regulating blood sugar levels, improving stool, and accelerating digestion. Let's go over the common characteristics of good fiber supplements.
Type
There are a couple of types of fiber. While both are essential, each one serves a particular process in the body.
- Soluble Fiber: Soluble fiber is characterized by its ability to attract water, forming a gel-like substance during digestion. It's great for slowing down the rate of digestion. Research has also shown that soluble fiber can reduce the risk of cardiovascular disease.
- Insoluble Fiber: Found in things like whole grains and vegetables, insoluble fiber aids in adding bulk to stools and is a great helper in waste and toxin removal.
Ingredients
It's important to make sure that the fiber being used is from a high-quality source. Because it's derived from things like grains and seeds that are often exposed to pesticides and chemicals, choosing a brand with high sourcing standards is key.
Form
Fiber supplements come in various delivery mechanisms, from gummies to tablets to powders. While some are more effective than others at delivering high amounts of fiber, choosing a form that allows you to remain consistent is most important.
Daily Recommendations for Fiber Dosage
When determining the ideal amount of fiber for your situation, you may need to adjust higher or lower depending on your diet and lifestyle and it may take some experimentation. Here are some research-backed starting points:
- Women: 21-25 grams
- Men: 30-38 grams
- People over 50: 21 grams for women and 30 grams for men
Benefits of Fiber Supplements
Because of its ability to facilitate so many aspects of digestion, fiber can offer relief for things like bloating, nausea, diarrhea, and constipation. Beyond digestion, it provides advantages such as increased metabolism, weight management, and blood sugar management.
Fiber supplements provide all the benefits of dietary fiber with the added convenience of being in a form that is easily consumed and independent of needing to take in large volumes of high-fiber foods.
Our Rating Scale for Supplements
Price/affordability (scale of $-$$$)
Prices depend on several factors and tend to fluctuate over time, so we've kept our affordability rating scale simple so you can easily see how products compare:
$ = under $1 per serving
$$ = $1-2 per serving
$$$ = over $2 per serving
Flavor Options (scale of 1-3)
Having options is important when it comes to taking supplements regularly. And while your protein powder or pre-workout doesn't have to taste good to be effective, having several flavors to choose from can make it easier to stick with your fitness and health goals.
N/A = Unflavored
1 = 1-2 flavor options
2 = 3-4 flavor options
3 = 5 or more flavor options
Best Overall Fiber Supplement - Tomorrow's Nutrition SunFiber GI
SPECS
- Price: $$
- Flavor options (scale of 1-3): 1
- Artificial sweeteners: None
- Serving size: 1 packet (6g)
- Calories per serving: 10
- Protein per serving: 0g
- Carbs per serving: 6g
- Fats per serving: 0g
With fiber sourced from transparent, high-quality ingredients, Tomorrow's Nutrition SunFiber GI is one of the best in terms of quality. With fiber as its only ingredient, users can tailor their fiber intake with little stress.
The single-serving packets allow it to be added to a bottle of water or beverage within seconds. The other advantage is its mixability. Customer reviews point out how little gritty residue is left behind with just a few shakes.
What We Like
- Easy to mix
- Single-serving packets make it great for portability
- 5g of fiber per serving
- Can be incorporated into various beverages and foods
What We Don't Like
- More expensive than many competitors
- Can produce excess packaging waste
BUY: Tomorrow's Nutrition SunFiber GI
Best Fiber Supplement for Constipation - Health Plus Original Colon Cleanse
SPECS
- Price: $
- Flavor options (scale of 1-3): N/A
- Artificial sweeteners: None
- Serving size: 1 tbsp
- Calories per serving: 25
- Protein per serving: 0g
- Carbs per serving: 6g
- Fats per serving: 0g
When your digestive system is already struggling with constipation, it's important to use a fiber supplement that is gentle yet effective. We consider Health Plus' colon cleanse fiber supplement to be the best option when needing digestive relief from constipation.
Made of only psyllium husk fiber, a potent soluble fiber, you can take it without concern for other ingredients that might further upset your system.
What We Like
- Effective delivery mechanism (powder)
- Large amount of soluble fiber per serving
- Can be incorporated into various beverages and foods
What We Don't Like
- Some reviewers mention difficulty mixing
- Higher calories than other options on the market
BUY: Health Plus Original Colon Cleanse
Best Fiber Supplement for Women - Regular Girl Prebiotic and Fiber
SPECS
- Price: $$
- Flavor options (scale of 1-3): 1
- Artificial sweeteners: None
- Serving size: 1 packet (5.3g)
- Calories per serving: 15
- Protein per serving: 0g
- Carbs per serving: 5g
- Fats per serving: 0g
Although we are strong believers in single ingredient fiber supplements, the addition of prebiotics in this supplement makes it especially helpful for women. Many reviewers mention how the combination of fiber and prebiotics has improved their digestive performance drastically, specifically in those suffering from irritable bowel syndrome (IBS). Formulated for women on the move, the single-serve, quick-mix packets are a plus.
What We Like
- Easy to mix
- Great for portability
- Lower calorie than competitors
What We Don't Like
- Expensive
- Single-serving products produce excess packaging
BUY: Regular Girl Prebiotic and Fiber
Best Fiber Supplement for Weight Loss - GNC Total Lean Hunger Support
SPECS
- Price: $$
- Flavor options (scale of 1-3): 1
- Artificial sweeteners: Yes
- Serving size: 1 scoop
- Calories per serving: 40
- Protein per serving: 0g
- Carbs per serving: 15g
- Fats per serving: 0g
One of the best-tasting flavored fiber supplements on the market, GNC's Total Lean Hunger Support packs a whopping 14 grams of fiber. Use of soluble and insoluble fiber gives users an added edge in appetite control by slowing the speed of digestion. Users have reported feeling fuller for longer in between meals when using it.
What We Like
- Highly-rated flavor
- More fiber per serving than most competitors
- Clinically shown to reduce calorie intake
What We Don't Like
- Higher price point
- Uses artificial flavors
BUY: GNC Total Lean Hunger Support
Best Soluble Fiber Supplement - Tomorrow's Nutrition SunFiber
SPECS
- Price: $
- Flavor options (scale of 1-3): N/A
- Artificial sweeteners: None
- Serving size: 1 scoop (7g)
- Calories per serving: 15
- Protein per serving: 0g
- Carbs per serving: 7g
- Fats per serving: 0g
Tomorrow's Nutrition SunFiber has maximum mixability that sets it apart from other soluble fiber supplements. Because of its superior processing practices, this product continually rates at the top regarding mixability. Individuals who are sensitive to flavors will enjoy the lack of aftertaste of this product.
Soluble fiber is especially helpful for solving issues like bloating and constipation. Prolonged use can provide an easing of symptoms and discomfort related to IBS.
What We Like
- Easy to mix with no gritty residue
- Non-GMO, vegan, and gluten free
- 6g of fiber per serving
- Can be added to other food or drink
What We Don't Like
- Some reviewers reported clumping upon opening
BUY: Tomorrow's Nutrition Sunfiber
Best Fiber Supplement for Diarrhea - Ka'Chava
SPECS
- Price: $$$
- Flavor options (scale of 1-3): 3
- Artificial sweeteners: Natural only
- Serving size: 60g
- Calories per serving: 240
- Protein per serving: 25g
- Carbs per serving: 24g
- Fats per serving: 7g
A growing number of customers who struggle with regular bouts of diarrhea experienced relief using Ka'Chava's whole-meal product. While it's not specifically a fiber supplement, the combination of proteins and fats paired with the high fiber content and digestive enzyme blend has been shown to address common causes of diarrhea. Reviewers notice a significant difference in 7-10 days.
In addition to being a great fiber supplement, Ka'Chava is also a full-body wellness product that includes lots of good things for your body, including plant based protein, adaptogens, omegas, and antioxidants.
What We Like
- Easy to mix
- Can be used as a meal replacement
- Effective in addressing diarrhea
- Abundant flavor options
- For whole-body health, not just digestion
What We Don't Like
- Very expensive
- High in calories
BUY: Ka'Chava
Best Fiber Supplement for Men - GNC Fiber Gummy
SPECS
- Price: $
- Flavor options: 1
- Artificial sweeteners: Yes
- Serving size: 2 gummies
- Calories per serving: 10
- Protein per serving: 0g
- Carbs per serving: 6g
- Fats per serving: 0g
Besides their convenience, they're just fun to eat! GNC's fiber gummies have more five-star reviews from men over any other fiber gummy we researched. The main benefit is its portability—you can toss it into a bag or glove box in your vehicle. Men have also mentioned how this product has helped them avoid bloating related to other fiber supplements.
One thing to keep in mind is that you will need to consume several gummies to reach your recommended fiber requirements.
What We Like
- Highly-rated flavor
- Convenient gummy form
- Effective at addressing bloating and stomach discomfort
What We Don't Like
- Multiple gummies are needed to meet the requirements
BUY: GNC Fiber Gummy
FAQs About Fiber Supplements
What is the best form of fiber to take?
This depends on your health goals. For those looking for weight loss, soluble fiber may provide more benefits. If detox and waste removal is your goal, consider insoluble fiber.
Is it OK to take a fiber supplement every day?
A fiber supplement can be taken daily if paired with a sensible diet. It's important to make sure you don't exceed the daily recommended amount.
When is the best time of day to take fiber supplements?
Fiber can be taken at any time. However, when you should be taking a fiber supplement also depends on your goals. For example, taking a fiber supplement before meals could help reduce calorie intake.
Is fiber powder or pills better?
This is largely based on personal preference. Both forms of fiber will be effective. However, powder fiber supplements will provide the edge in terms of cost, concentration, and flexibility.