These Fiber Supplements Help With Irregular Digestion, Constipation, and More

If you don’t eat enough fruits and vegetables, your poop (or lack thereof) probably shows it. Filling your plate with produce means you’re also filling your belly with fiber—a type of carbohydrate essential to healthy digestion (and yes, good bowel movements). Everyone knows it can be tricky to get your greens in, though, which is when a fiber supplement may come in handy. But there are different types that have slightly different functions.

“Though most Americans don’t eat enough dietary fiber, it’s actually found in many foods. Fruits, vegetables, whole grains, and legumes are all natural sources,” explains Heather Mangieri, R.D.N., a sports and wellness dietitian in Pittsburgh, Pennsylvania. In fact, research suggests that 95% of American adults consume less than the daily 21 to 38 grams recommended by the Institute of Medicine. Getting enough is crucial not only because it keeps you regular, but Samantha Cassetty, M.S., R.D., explains that a fiber-rich diet is associated with a more diverse microbiome, “which is a sign of a healthy gut.”

Types of fiber

The two types of fiber are insoluble fiber—which does not dissolve in water and promotes the movement of material through the digestive system, increasing stool bulk and supporting bowel regularity, explains Mangieri—and soluble fiber—which does dissolve in water, often forming a thick gel that helps slow digestion and absorption of nutrients. “Including viscous soluble fibers with meals creates a greater feeling of fullness, which can help control food intake and support weight loss efforts,” Mangieri adds. She says soluble fiber is also known for its ability to lower cholesterol and help maintain blood glucose levels.

How we chose the best fiber supplements

We consulted Mangieri and Cassetty, and poured through research and customer reviews to narrow down the best fiber supplements.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

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