There's A High Chance You're Not Eating Enough Fiber

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When it comes to checking off all your dietary boxes, eating some sort of fish might not be the first thing on your mind. Many people, whether it’s because of the price, dietary preferences, or lack of access, miss out on the micronutrients from fish. In fact, over 68% of adults don't consume enough omega-3 in their diet, according to a 2021 study from BMJ Journal.

Fortunately, there’s a simple fix. Enter: Fish oil supplements. These pills are known to have tons of benefits to them and can help fill the gaps in your nutrition. "TKTKTKTKTKTKT"

These days supplements are in the mainstream so much so that you may be wondering if you really need it. Well…it’s complicated (but more on that later). Before you jump to make a purchase, read on for more details on what these capsules actually do, along with the possible pros and cons of taking them.

Meet the experts: Chris Mohr, RD, PhD, is a registered dietitian from Miami, Florida. Stephanie Hnatiuk is a registered dietitian, certified running coach, and owner of Stephanie Hnatiuk Performance Nutrition based in Winnipeg, Canada. Maya Feller, RD, is a registered dietitian nutritionist, owner of Maya Feller Nutrition, and adjunct faculty at New York University based Brooklyn, New York

If you heard about a super-nutrient that could help protect against chronic diseases, improve your gut health, and help keep your digestion running at a healthy pace, you'd almost certainly want in. There's good news and bad news. First, the good news: This nutrient exists, and it's easy to access—fiber. The bad news: According to a recent report by the American Society for Nutrition, only 7 percent of American adults are consuming their daily recommended intake of fiber.

It's a surprising statistic, and chances are pretty high that you're in the low-fiber boat, too. There's still hope, though, since it's never too late to add more foods high in fiber to your diet. Plus, you can incorporate a fiber supplement to help you reach the finish line every day.

Fiber is a pretty miraculous nutrient when we eat enough of it. "Fiber can reduce your risk for chronic diseases like colon cancer and heart disease and can help control blood sugars," says registered dietician and owner of First Step Nutrition Jennifer House, RD. "Fiber also helps maintain regular bowel movements and helps to keep us feeling full." In fact, according to House, consuming fiber can aid in the creation of healthy gut bacteria. "Many fibers are also prebiotics, which serve as food for probiotics—the healthy bacteria in our gut."

So, if you're on the fiber train and are ready to incorporate more of this essential nutrient into your diet, it may be time to explore high-quality fiber supplements. Here are the 10 best fiber supplements you can buy this year, per doctors and dietitians.

Prebiotic Fiber Supplement Gummies

These fruit-flavored gummies from Benefiber offer three grams of fiber per two-gummy serving, and the added bonus of probiotics. Probiotics are "beneficial bacteria that support our health by competing with harmful pathogens and boosting our immune system's response," says Kelsey Costa, registered dietician nutritionist.

Prebiotics are nutrients that feed the healthy bacteria in our gut. "This symbiotic relationship between prebiotics and probiotics can enhance [healthy bacteria's] capabilities, providing a substantial boost to our overall health," says Costa. The combination of probiotics and prebiotics has been shown to "provide more significant benefits than either one alone," she notes.

The fiber in these gummies comes from inulin and the probiotics are derived from the bacteria strain Bacillus coagulans. They have fruity flavors and are lightly sweetened and easy to chew.

Prebiotic Fiber Gummies

Hilma's fiber gummies are packed with five grams of fiber per three-piece serving. Yep, it's okay to take three of these daily, which is good news for everyone who likes to take gummy vitamins like they're candy (guilty!). They also taste sweet and fruity and come in citrus and berry flavors.

The fiber in these chewy supplements comes from five grams of chickory root extract, a naturally occurring source of fiber that's easy on the gut.

PaleoFiber Powder

This powdered fiber supplement contains 12 different types of fiber, is made in GMP-certified facilities, and doesn't contain problematic proteins or irritating components.

The supplement is made from cranberry seed powder, carrot fiber, inulin, orange fiber, flax seed, and prune powder, all easily recognizable, food-based fiber sources that you can feel good about ingesting daily. The fiber is also unflavored, so you can dissolve it into any liquid or smoothie without facing a chalky or off-putting taste.

Daily Fiber + Collagen

If you want your fiber supplement to come with added nutritional benefits, consider this collagen peptide-containing powder from Metamucil. In addition to three grams of dietary fiber per serving (including two grams of soluble fiber), this supplement contains three grams of protein from collagen peptides. The collagen is derived from cows, so this isn't a vegan or vegetarian-friendly product, but it does have a citrusy flavor that many users enjoy.

This powder is lightly sweetened with stevia, so there's no refined sugar, though the stevia flavor isn't for everyone. Its fiber comes form psyllium husk, a plant-based fiber source, and the rest of the ingredient list is short and sweet, including paprika and turmeric for color (don't worry, you can't taste the spices).

Inulin Prebiotic Pure Powder

This pure inulin powder supplement gives you more control over the amount of fiber you add to your diet. With 2.5 grams of fiber per one teaspoon serving, you can use this as a gentle boost to your fiber intake or increase the serving size slightly on days when you'd like to add more fiber to your diet. It's made from a single ingredient and is unflavored and unsweetened, so you can dissolve the powder into pretty much any liquid, hot or cold.

This is also a great choice for parents who want to add a small amount of additional fiber into their kid's diets without upsetting their stomachs, though you should always consult with their doctors before adding any supplements into their routines.

Many customers also use this product to make homemade yogurt, if you're looking to start a new probiotic experiment at home!

Fiber Capsules

This fiber supplement comes in easy-to-swallow capsules and is made with simple ingredients. The fiber is derived from organic psyllium husk and organic Jerusalem artichoke, and the product is made in a GMP-compliant, FDA-registered facility, so you can feel confident that you're ingesting high-quality fiber.

Though the five-pill serving size is a bit hefty, these capsules do travel easily and are a budget-friendly option. Take it from one reviewer, who writes, "Great product with great results. It's a nice, convenient way to get that extra fiber into my system."

Fiber+ Cookies Pre & Probiotics

If you'd rather eat your fiber supplement like a real snack, these cookies are a great choice. They're made with oats and corn fiber to pack five grams of dietary fiber into each two-cookie serving, and they still taste great.

The crunchy cookies are fortified with probiotics, which can help curb any bloating associated with an increase in dietary fiber. If oat cookies aren't your favorite, the brand also makes a blueberry flavor for fruit lovers.

FiberMend

This unflavored fiber supplement from Thorne contains an impressive seven grams of fiber per scoop, of which six grams is soluble fiber. It's made from guar gum, rice bran, larch arabinogalactan, apple pectin, prune powder, and green tea phytosome (which is decaffeinated).

The powder dissolves easily in cold or hot liquids. Many customers add a scoop to their morning coffee, and though the powder is advertised as unflavored, many people note that there is a subtle taste. One reviewer writes, "I’d buy it again. It dissolves well in hot liquid (like coffee), it does the job of keeping me regular (gently), but it adds a taste to my coffee. It’s not a bad taste, but it’s not tasteless as was advertised."

Fiber Gummy Ring

These fiber gummy rings look like candies, and they taste pretty darn close to the fruity rings you know and probably love (though they're a bit chewier, and it's important to chew them fully before swallowing). But with five grams of fiber per two-gummy serving, you definitely want to stick to the recommended serving size.

The fiber in these rings comes from Fructo-oligosaccharides, or FOS. These compounds are found in certain plants, including chicory, onions, garlic, and artichoke that contain a high degree of soluble fiber, but are calorie-free.

Fast-Absorbing Fiber

This liquid fiber supplement differs from the majority of fiber offerings on the market in a few ways. First, it's drinkable, which may be more easily (and more quickly) absorbed by your intestines than solid or powdered versions of fiber, which require more work to break down.

In addition, this supplement contains a whopping 14 grams of dietary fiber per serving, which is quite a bit. This amount, taken all at once, can cause stomach upset if you don't normally eat a high-fiber diet. "When starting a fiber supplement, it’s important to start slow and be sure to drink plenty of water," says Raj Dasgupta, MD, an internal physician at Keck Medicine of USC. The benefit of a liquid over a tablet or gummy is that it's easy enough to dose out the amount of fiber you want. So you can start with, say a teaspoon, which contains less than five grams of fiber, then work your way up to a full serving if necessary.

This supplement has an "orange cream" flavor that's sweet and citrusy, which most users like. One reviewer sums it up simply: "Clean ingredients, tastes great, works great. Why not?"

Who should take a fiber supplement?

When it comes to getting fiber into your diet, Lina Begdache, PhD, a registered dietitian-nutritionist and assistant professor of health and wellness studies at Binghamton University, says it should preferably come from high-fiber foods and foods that are rich in vitamins, minerals, and and phytonutrients, such as polyphenols. These foods can also pack a ton of secondary health benefits.

However, she adds, people with gastrointestinal issues like irritable bowel syndrome may benefit from taking supplements. Gastrointestinal issues may be associated with other conditions like constipation and diarrhea, and fiber can help to alleviate some of these, since it can help make watery stool solid or soften stool that's hard to pass.

Fiber can also be beneficial for people that want help managing their blood sugar. "Fiber slows down digestion, which helps with blood sugar control, which is good for appetite regulation and weight management," Begdache says.

All in all, she recommends chatting with a doctor before you start taking fiber supplements. "It is important to speak with your physician about fiber intake (especially if you have symptoms) to rule out any medical condition and to make sure you are getting the proper type and amount."

What is the difference between soluble and insoluble fiber?

There are two classifications of fiber: soluble and insoluble. Both are important components of a healthy diet.

"Soluble fiber absorbs water and turns into a type of ‘gel’ which can keep us feeling satiated, and lower blood cholesterol and blood sugar," says House.

Insoluble fiber plays an important role in digestion. "It helps our stools form bulk," which helps us "maintain regular bowel movements and a healthy digestive tract," says House.

What should I look for in a fiber supplement?

Before you choose a fiber supplement, it can help to talk with your doctor. "When choosing a fiber supplement, it's important to consider your specific health needs," says Costa. She recommends "taking into account any unique symptoms you may be experiencing, such as constipation or diarrhea." This can help direct your supplement search and can rule out any underlying conditions. Then, consider these important criteria in a new fiber supplement:

Type of fiber

Begdache recommends checking to see if your fiber supplement carries a mix of both soluble and insoluble fiber. "It is recommended to have a mix of both with zero sugar," she explains. No matter what type of fiber you're taking, it's also important to remember that you need to increase your water intake when taking a fiber supplement. "Taking fiber without increasing fluid leads to constipation," Begdache says.

Fiber source

The fiber source is worth noting before you buy a new supplement, too. "Some fibers are natural and others are synthetic," says Dr. Dasgupta. There isn't an advantage to taking one over the other, so it really comes down to preference. "Flaxseed and oat bran are examples of all-natural sources of fiber, while methylcellulose and polydextrose are synthetic, Dr. Dasgupta says. You'll know if your fiber has these by looking at the ingredients list on your supplement. Celiac people in particular want to look out for wheat dextrin. "It is semi-synthetic, meaning it is chemically processed from natural wheat starch but has no added ingredients. Because it is derived from wheat, it’s not suitable for people with celiac disease."

Preferences

Other things you should look out for when shopping for a fiber supplement include price point and the form it comes in (more on that later!). You should choose something that fits into your budget, and that you're comfortable taking. For example, if you don't like swallowing pills, you may enjoy taking a liquid form of fiber as opposed to a tablet.

What are the different types of fiber supplements?

There are a few main forms of fiber supplements:

• Powdered, which are dissolved in a liquid before consumption. These are convenient for travel and help insure that you're drinking water with your supplement, but they "might feel gritty," Dr. Dasgupta says.

• "Tablets are usually easier to swallow and don’t have as many taste or texture issues compared to liquids," Dr. Dasgupta says.

• Gummies are just like the vitamins you had as a kid. "They're chewy, taste better, but could have added sugars," notes Dr. Dasgupta.

• Liquid fiber can be consumed as-is or mixed with water or another liquid to dilute the flavor if you prefer.

The best kind of supplement for you comes down to personal preference, and there are high-quality, effective supplements in each category, so choose based on your needs.

How much fiber do I need?

Though your specific fiber daily fiber goal depends on your age, weight, and gender, House recommends "25 grams per day for women and 38 grams per day for men." The FDA recommends 28 grams per day for adults.

Meet the experts

• Raj Dasgupta, MD, a specialist in internal medicine.

• Lina Begdache, PhD, a registered dietitian-nutritionist and assistant professor of health and wellness studies at Binghamton University.

• Jennifer House is a registered dietician and owner of First Step Nutrition.

• Kelsey Costa is a registered dietitian nutritionist and a nutrition consultant for the E-Health Project.

How we chose the best fiber supplements

Women’s Health editors have been researching the bestselling, most popular, and top-rated fiber supplements for women. Our team consulted several doctors and dietitians for the story and filtered through hundreds of customer reviews to determine the best fiber supplements for a wide range of preferences.

Read more about the best supplements

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