When you have trouble pooping, your first thought may be to up your fiber intake. It’s commonly known that fiber helps with constipation and other digestive issues, and there are plenty of foods you can eat to boost your fiber, like chia seeds, black beans, or raspberries.
But did you know that getting the right amount of fiber can also help your heart? Studies show that increasing fiber intake can help lower cholesterol levels and improve cardiovascular function. Fiber can also help regulate blood sugar levels, manage weight, and might even prevent some chronic illnesses.
If you’re like the 95% of people who don’t get enough fiber in your diet, you might turn to a fiber supplement to reap these health benefits. We’ve done the research and determined the six best fiber supplements based on price, ingredients, effectiveness, and more. Read on to find out all the details.
If you’re pressed for time, check out our top five recommendations below.
- Best for most people: Bellway Super Fiber + Fruit
- Best for weight loss: Pure Encapsulations PureLean Fiber
- Best for constipation: Metamucil Real Sugar Orange Smooth Powder
- Best tasting: Metamucil Real Sugar Orange Smooth Powder
- Best organic formula: Renew Life Superfood Organic Prebiotic Fiber
- Best budget pick: Benefiber Daily Prebiotic Fiber Supplement Powder
Pure Encapsulations PureLean Fiber
Pure Encapsulations Fiber supplement promotes digestive health and weight management.
Pure Encapsulations helps you feel full and reduces snacking. It’s vegan-friendly and free from sugar, gluten, and GMOs. Your purchases are covered by a 30-day return policy.
- Fiber supplements: top considerations
- How our top recommendations compare
- What is fiber?
- How fiber supplements work
- Are fiber supplements a good choice for you?
- Are fiber supplements safe?
- Bellway Super Fiber + Fruit
- Pure Encapsulations PureLean Fiber
- Metamucil Real Sugar Orange Smooth Powder
- Renew Life Superfood Organic Prebiotic Fiber
- Benefiber Daily Prebiotic Fiber Supplement Powder
- Fiber supplement FAQ
- Why you should trust us
We considered several criteria when ranking our top fiber supplements: cost, ingredients, effectiveness, safety, and convenience. Keep reading to find out the winner in each category and how these companies stack up.
Most fiber supplements are affordable. For example, the supplements in this guide range in price from $10-$50 for a one-month supply. But when we evaluated cost, we looked at other factors that add value to a supplement, including the product’s availability and quality. We wanted to make sure you’re choosing a supplement that gives you your money’s worth.
Our winner in this category is Benefiber. Not only is it a reputable and recognizable company, but it also offers a high-quality product at a budget-friendly price. In fact, it’s the least expensive fiber supplement in this guide, costing around $10 for a 38-serving canister. In addition to a low cost, Benefiber also includes prebiotics that help with gut health, and the supplement is unflavored, plant-based, and gluten- and sugar-free.
Winner: Renew Life
All fiber supplements will include a generous amount of fiber, but many also contain other ingredients that provide multiple health benefits. We considered how those ingredients work together to produce an effective and nourishing supplement that benefits your overall health.
Renew Life took our top spot for ingredients because this supplement includes vitamins (C and D) and superfoods (kale, spinach, beets, and more) alongside a powerful dose of fiber. It is certified organic by the USDA, appropriate for those on the ketogenic diet, and does not contain gluten, dairy, soy, or GMOs. Because of its ingredient list, this organic formula provides a variety of health benefits in addition to digestive relief.
When choosing a fiber supplement, you want to make sure that the formula is effective — that it helps your digestive issues and provides other health benefits. To ensure the effectiveness of a supplement, we evaluate its ingredients, dosing, and documented impacts on your overall well-being.
Bellway is sugar- and gluten-free and uses all-natural, organic ingredients, including fruit (pineapple, raspberry, monk fruit, and more). It also contains psyllium husk fiber, which can relieve constipation and lower cholesterol levels.
Winner: Pure Encapsulations
Even when supplementing a straightforward carbohydrate like fiber, you want to know that you’re ingesting a formula that will improve your digestive system without causing irritation or introducing allergens. It’s important to pay attention to how the supplement is manufactured and any warning labels about potential health consequences.
Pure Encapsulations is our winner for safety because the company takes many steps to ensure the purity and safety of all of its products, and PureLean Fiber is no exception. This supplement uses all vegan ingredients and does not contain sugar, artificial sweeteners, gluten, or GMOs. Prebiotics in the formula reduce the likelihood that you’ll experience common side effects of fiber supplements, like gas and bloating.
Fiber is an important nutrient, but there’s a reason why many people don’t get enough — it’s not easy to prepare every meal with fiber-rich foods. That’s why many rely on fiber supplements. So, it’s important that the product you choose fits into your busy lifestyle and is convenient to take. After all, consistency is key with dietary supplements.
We chose Metamucil as our top pick for convenience because of its easy-to-follow and straightforward dosing instructions. For best results, mix one or two teaspoons of powder with 8oz of water once a day. That’s all you need to do to reap the full benefits of this powerful and well-known fiber supplement.
|Bellway||Pure Encapsulations||Metamucil||Renew Life||Benefiber|
|Cost per canister||$50||$45||$16||$21||$10|
|Number of servings||50||24||36||25||38|
|Price per serving||$0.99||$1.88||$0.44||$0.84||$0.26|
|Subscribe & save?||
|Money-back guarantee (days)||30||30||60|
Fiber is a nutrient important for digestion and regularity, among other benefits. It’s best known for bulking up and softening stool, making it easier to pass. You can find fiber in many foods, but most people do not get the recommended amount of fiber in their diets and must rely on fiber supplements. Health benefits fiber provides include:
- Improved heart health
- Cholesterol management
- Steady blood glucose levels
- Constipation relief
- Weight management
- Prevention of chronic conditions
There are two main types of fiber: soluble and insoluble. Soluble fiber slows digestion and reduces how much your intestines absorb by soaking up water in food. Doing so can help improve your cardiovascular system, prevent type 2 diabetes, and lower blood pressure. Insoluble fiber bulks up your stool, which can help it pass quicker and relieve constipation.
Fiber exists in many foods, including:
- Fruits (raspberries, oranges, apples)
- Vegetables (artichokes, carrots, leafy greens)
- Legumes (lima beans, split peas, lentils, black beans)
- Nuts and seeds
- Whole grains (oatmeal, flaxseed, barley, wheat bran, bulgur)
- Brown rice
The recommended daily intake of fiber is 21g to 25g for adult women and 30g to 38g for adult men. The chart below shows recommended amounts for other age groups, according to the National Library of Medicine:
|51 and older||215g||30g|
According to research, only about 5% of people get the daily recommended amount of fiber in their diets. Not getting enough fiber can lead to health consequences, including:
- Upset stomach
- Bowel cancer
- Heart disease
If you don’t consume enough fiber in your diet, you might consider a fiber supplement. These products come in pills, powders, and other forms to help bolster your daily fiber intake. Experts suggest starting slow with a fiber supplement to prevent gas and bloating. They also recommend adequate hydration, as water intake can help aid digestion.
For those who can’t get the recommended daily fiber intake through diet, a fiber supplement may be necessary. These supplements provide enough fiber to help prevent digestive issues like constipation and can provide overall health benefits to cholesterol, blood sugar, and weight management. While getting enough fiber from foods like fruits, vegetables, and whole grains is always going to be best, a dietary supplement can still yield many rewards.
It’s important to pay attention to a fiber supplement’s dosing and intended benefits before taking it. If you get some fiber in your diet, you may only need a low-dose supplement, and taking too much fiber can also lead to digestive issues, like bloating and upset stomach. Also, not all fiber supplements are designed to treat the same issues. Make sure to read the label and learn about the supplement’s intended benefits before trying it out.
Because fiber is a necessary nutrient that helps with so many bodily functions, it’s also important to consult your doctor before starting a fiber supplement. Your healthcare provider can help you choose the right supplement and dose for your health needs.
Here are a few of the overall health benefits of fiber supplements:
Fiber is essential for healthy digestion. Not only can it help with issues like acid reflux and constipation, but getting enough fiber helps maintain regular bowel movements. This can lead to a healthier bowel without issues like hemorrhoids and colon cancer.
Dietary fiber can also help keep your heart healthy by lowering cholesterol. Some studies have even shown the positive long-term effects of fiber on cholesterol management.
Increasing dietary fiber intake can also positively impact blood sugar levels for those with and without diabetes. For those living with diabetes, replacing foods high in fat with foods high in fiber has shown beneficial effects. High-fiber diets may also prevent type 2 diabetes, obesity, and other illnesses.
Fiber has been shown to help regulate weight gain in obese patients, and because healthy foods like fruit, vegetables, and whole grains are often also high in fiber, some studies show that introducing high-fiber foods into your diet might stave off obesity altogether.
Fiber supplements are a good choice if you don’t consume enough fiber in your diet and want to improve your digestive health. They can also be beneficial if you want assistance regulating blood sugar, preventing heart disease, and lowering cholesterol.
Keep in mind that it is better to ingest fiber through your diet than to get your fiber through a supplement. While supplements are helpful, they lack the other health benefits that accompany eating a balanced diet, including healthy vitamins and minerals. So, while a supplement can help you get enough fiber, it shouldn’t be your only source.
When choosing a fiber supplement, compare your medical needs to the product’s benefits. While all fiber supplements contain fiber, they may contain different forms and amounts intended to treat specific issues. Don’t just assume that any fiber supplement will work for your issue. Make sure the product you choose addresses your specific health concern and fits well into your current dietary habits.
Who should avoid them
If you already get adequate fiber in your diet, you should avoid fiber supplements. Too much fiber can cause some of the same symptoms as not getting enough fiber: constipation, bloating, and diarrhea.
You should also avoid fiber supplements if you have:
- Intestinal inflammation, like diverticulitis, Crohn’s disease, or ulcerative colitis
- An obstructed bowel or impacted stool
- Trouble swallowing without assistance
- Esophageal narrowing
Fiber supplements can also interfere with the effectiveness of some prescription medications, so it’s important to speak with your doctor if you have a chronic medical condition or take daily medicine.
There are some cases where another course of treatment may be more beneficial than fiber supplements. If you’ve recently had surgery, think you might need laxatives, or are having other undiagnosed digestive problems, speak with your doctor before taking a fiber supplement.
Fiber supplements are generally safe for most healthy adults. That said, there are some things you should consider to stay in the best possible health when increasing your daily fiber through supplementation.
When you increase your fiber intake, it is also important to increase your water intake. Water helps move fiber through your digestive tract, increasing its effectiveness.
Start off with a low dose of fiber and slowly increase it. Suddenly going from little fiber to a large dose of fiber can cause consequences like bloating, gas, and diarrhea.
Talk to your doctor before taking a fiber supplement if you take daily prescription medication, have a history of digestive illness, or have been experiencing GI issues for more than a few days.
Also, keep in mind that, while fiber supplements are generally safe, it is better for your overall health to ingest the recommended daily amount of fiber from fruits, vegetables, legumes, whole grains, and other healthy foods.
Best for most people
- Made with all-natural, organic ingredients
- Does not contain sugar or gluten
- Comes in four tasty flavors
- Offers bulk purchase options to save you money
- 30-day money-back guarantee on first order
- Free shipping on orders over $40
- Return policy only applies to first purchases
- No subscription option
Bellway Super Fiber + Fruit is our top fiber supplement pick because it includes real fruit and organic psyllium husk fiber for a natural solution to your digestive issues. This supplement comes in a variety of delicious flavors, doesn’t contain any artificial ingredients, and is easy to take. Simply mix one or two scoops (8g-16g) of powder into 8oz of water and drink.
Bellway helps with common digestive issues, like constipation, bloating, and regularity. But it also helps with a few other health outcomes:
- Improved heart health
- Healthier skin and hair
- Weight management
The supplement is sugar- and gluten-free and comes in four flavors:
- Lemon lime
- Raspberry lemon
- Mixed berry
- Pineapple passion fruit
You can also order product bundles and variety packs to cut costs and ensure that you won’t get bored of the same flavor. The company also offers several other fiber products, including capsules, Super Fiber + Collagen powder, and Super Fiber + Plant Protein powder.
Bellway offers free shipping on all orders over $40 and all bulk orders. The company does not accept returns but does provide a 30-day money-back guarantee on your first fiber product purchase. You can order anywhere from one to six tubs of a single flavor or choose the variety pack to try them all. The chart below details the price breakdown for individual flavors.
|Cost||Servings||Price per serving||Free shipping?|
If you opt for the variety pack, you receive four tubs (one of each flavor) for $111.96 or eight tubs (two of each flavor) for $199.92. Both options include free shipping.
Best for weight loss
- Includes prebiotics that assist with healthy gut
- Provides a full feeling to discourage snacking
- Reduces occurrence of fiber side effects
- Free from sugar, gluten, and GMOs
- 30-day return policy
- Return policy is strict and may include fees
- No subscription or bulk savings option
- Large serving size (14.4g)
Pure Encapsulations PureLean Fiber is our top pick for weight loss because the product is designed to support both digestive health and weight management. It promotes regularity while also inducing a full feeling that can help you stop snacking between meals. Plus, prebiotics help promote a healthy gut and reduce the likelihood of experiencing side effects like gas, bloating, or diarrhea that commonly occur when taking a fiber supplement. Like with all supplements designed to support a healthy weight, taking PureLean Fiber in combination with a healthy diet and regular exercise will show the best weight loss effects.
In addition to weight management, PureLean Fiber can also help with:
- Regulating blood glucose levels
- Absorbing nutrients
- Balancing gut microflora
The vegan powder formula does not contain sugar or other sweeteners and is gluten- and GMO-free. Each serving includes two scoops of powder (14.4g) that you mix with a beverage one to three times per day. It should only be used by adults 18 and up.
One canister of PureLean Fiber contains 24 servings and costs $45.35. The company does not offer subscription options or bulk savings discounts. However, Pure Encapsulations does offer a 30-day return policy; you may be subject to a 15% processing fee and will have to pay shipping costs if you do need to return your PureLean Fiber.
Orders over $300 ship free within the continental U.S. Orders under $300 incur a $10 shipping fee. Hawaii, Alaska, and Puerto Rico residents receive free shipping on orders over $500 or a $12 shipping rate on orders under $500. Shipping costs to all other U.S. territories depend on location, size, and product cost.
Best for constipation and best tasting
- Delicious orange-flavored fiber powder sweetened with real sugar
- Widely available online and in-store
- Well-known, reputable company
- Helps with regularity, heart health, and weight management
- Company offers a variety of fiber products to suit numerous health needs
- Can’t purchase supplement directly from company site
- May impact effectiveness of prescription medications
If you are going to use a fiber supplement powder, it’s important that it tastes good in addition to being effective. Some powders can be clumpy, grainy, or leave a strange taste behind. In our testing, we found that Metamucil’s Real Sugar Orange Smooth Powder is refreshing with a sweet orange flavor that made it a pleasure to drink, and its plant-based psyllium fiber helped our testers stay regular and relieve constipation symptoms. As a bonus, Metamucil is a recognizable and reputable brand available in many retail outlets.
In addition to promoting constipation relief, Metamucil also helps:
- Control appetite
- Regulate blood sugar
- Lower cholesterol
Metamucil is safe to take daily and is gluten-free. If you prefer a similar product without sugar, you can try Metamucil Sugar-Free Orange Smooth Powder sweetened with aspartame. It has a similar flavor as the sweetened version with just a slight aftertaste. Metamucil also offers fiber capsules, thins, and gummies and includes products with no added sugar and those sweetened with stevia.
To take Metamucil Real Sugar Orange Smooth Powder, mix one to two teaspoons of powder with at least 8oz of water or any other cool liquid. If you are new to fiber supplements, the company suggests starting with one teaspoon per day and gradually increasing the dose until you get to two teaspoons.
You can find Metamucil online or in-store at places like Amazon, Walmart, Walgreens, CVS, and Target.
Prices vary by retailer, but the list below includes average prices of the various product sizes:
- 72 teaspoons: $16
- 114 tablespoons: $22
- 130 tablespoons: $40
Best organic formula
- Includes superfoods like kale and spinach
- Helps boost immunity and regulate weight
- Keto-friendly and USDA-certified organic
- Includes vitamins C and D
- Available at most popular online and in-store retailers
- No subscription or bulk purchase discounts
- Can’t purchase products directly from Renew Life site
Renew Life Superfood Organic Prebiotic Fiber is packed with vitamins, minerals, fruits, and veggies with a potent dose of fiber and antioxidants. This supplement can help with digestive issues like most fiber powders, but its nutrient profile extends benefits to your overall health. It can:
- Support your immune system
- Regulate weight
It includes vitamins C and D as well as superfoods like:
The supplement is keto-friendly and certified organic by the USDA without gluten, dairy, soy, or GMOs. To take, mix one scoop (4.51g) in 8oz of liquid. Renew Life suggests you stay well hydrated while using this product to help the fiber take effect.
The supplement is currently out of stock on the Renew Life website but is available online or in-store at places like Target, CVS, Walmart, and Whole Foods. Prices vary by seller, but the average cost of one canister (3.98oz) is $21.
If you’re able to order on the Renew Life site, you can subscribe and save 15%, and your order is covered by the company’s 60-day money-back guarantee.
Best budget pick
- Get a month’s supply for about $10
- Sign up on the company website to receive product coupons
- Sugar- and gluten-free
- Unflavored powder can be mixed with food or beverages
- Not available directly from Benefiber website
- Not much information on product site
Benefiber Daily Prebiotic Fiber Supplement Powder is our best budget pick because it offers the most product at the lowest cost without sacrificing quality. You can purchase the supplement in 38-, 62-, 125-, and 190-serving containers for between $10-$37, a fraction of the cost of the other supplements in this guide. Benefiber powder is clear, unflavored, and plant-based, helping restore gut health and regulate digestion. The product is gluten- and sugar-free.
Because it is taste-free, you can mix Benefiber into any beverage or food without altering the taste. Stir two teaspoons of powder into at least four to eight ounces of food or beverage until it’s dissolved (about 60 seconds).
You can buy Benefiber online at Target, Walgreens, CVS, Amazon, or other retailers. On the Benefiber site, you can input your zip code to find an in-store retailer near you. Prices for Benefiber vary based on location and discounts, but the list below includes the average price of each product:
- 5.4oz (38 servings): $10
- 8.7oz (62 servings): $13
- 17.6oz (125 servings): $22
- 26.8oz (190 servings): $37
Click the “get coupons” button on Benefiber’s website and sign up with your name and email address to receive product discounts.
What do fiber supplements help with?
Fiber supplements mainly help with digestive issues by softening and bulking up stool, making it easier to pass through the intestines. However, getting the daily recommended amount of fiber may also help with weight management, heart health, cholesterol, blood sugar, and some chronic illnesses.
Is it okay to take fiber every day?
Fiber supplements are generally safe to take every day. If you experience excessive gas, bloating, or other digestive issues after taking a daily supplement, consider reducing your dosage. Follow the package instructions and choose a high-quality product to limit the chances of any harmful side effects from daily use.
How much fiber should you take?
The amount of fiber you take per day varies depending on your age and gender. Adult women should get 21g to 25g of fiber a day, while adult men should get 30g to 38g a day. The National Library of Medicine provides guidance for children and older adults as well.
When should you take a fiber supplement?
Timing doesn’t necessarily impact the effectiveness of a fiber supplement. However, fiber supplements may help you produce a bowel movement, so some people like to time their daily fiber intake based on the most convenient time to visit the restroom. Fiber supplements can also impact the absorption of some prescription medications. If you take medicine daily, consult your doctor to find out the best time of day to take a fiber supplement (and if a fiber supplement is right for you at all).
What foods are high in fiber?
Many foods are high in fiber, including fruits, vegetables, and whole grains. You can check the nutrition facts to see how much fiber is in any food product. If you want a list to help you bulk your diet with high-fiber foods, here’s some ideas to get started:
- Whole grains
- Whole fruits and berries
- Seeds (especially chia seeds)
Over the past two decades, Innerbody Research has helped tens of millions of readers make more informed decisions about staying healthy and living healthier lifestyles.
We extensively test each health service or product we review. Our content provides you, our readers, with an unbiased exploration of at-home health options, free of marketing jargon or gimmicks. We evaluate products and services based on their adherence to quality and the latest medical evidence and health standards. We ask ourselves two simple questions: Would we buy the product or service ourselves if it weren’t part of our job? Would we recommend it to family and friends?
Additionally, like all health-related content on this website, this review was thoroughly vetted by one or more members of our Medical Review Board for accuracy.