As a personal fitness coach, I understand how important it is for your digestion to work as efficiently as possible. This is why my dietitian always insists on regular fiber supplementation.
But not all fiber supplements will give you the health benefits you expect.
So, to make some sense of soluble and insoluble fiber and what you need to look out for, I got together with my dietitian to dive deep into research, and I invited nine clients to help me test out the best fiber supplements available on the market.
These are the test results.
Our Recommended Dietary Fiber Supplements (September 2023)
1 - Colon Broom (Editor's Choice)
The fiber supplement that came out the best in our testing results is this cleverly named Colon Broom.
Unlike other fiber supplements, this one comes as a flavored powder, and we all thought that it tasted quite refreshing.
You get a good dose of Psyllium Husk, which is a fiber that absorbs water and swells up into a gel-like substance [1].
I’ve been taking this one for two months now, and it makes me a lot less bloated, which is a feeling shared by all the clients who tested it.
Quick Facts:
- Soluble Fiber : 3g
- Sugar : 0g
- Calories : 20
- Based on water-soluble Psyllium Husk powder
- Seems to work great for both constipation and diarrhea
- Ideal for people going through general detox
- The powder easily dissolves in water and tastes great
- It contains some stevia as a natural sweetener
2 - Benefiber On The Go Prebiotic Fiber
The next dietary fiber supplement that gave us good test results is from Benefiber.
What clients liked the most is that it comes in powder form, which makes it easier to get the right dosage for different ages and needs.
It’s also unflavored, so you can simply drink it with water or mix it into a morning smoothie.
And because it doesn't contain any sugar or empty carbs, it also won’t mess with your blood sugar and diet efforts.
Quick Facts:
- Soluble Fiber : 3g
- Sugar : 0g
- Calories : 15
- Suitable for children and adults with easy dosage adjustment
- Contains high-quality fiber with 3 grams of fiber per serving
- Comes as an unflavored powder stick that you can take on the go
- You might need to take multiple doses making it more expensive
3 - Regular Girl
My dietitian highlighted this prebiotic supplement that she recommends for female clients.
Our team tested it for a month, and we got great feedback about overall gut health, which seems to be due to the good dose of probiotics [2].
It has a specifically formulated dosage for women, but there’s no reason that men couldn’t take it for improved gut flora and regularity.
The only downside we noted is that you can’t order it in large bottles to keep you going for a few months.
Quick Facts:
- Soluble Fiber : 5g
- Sugar : 0g
- Calories : 10
- Specifically formulated with a dosage for women
- Contains both prebiotic fiber and probiotics for comfortable digestion
- High-quality probiotics promote a more balanced gut health
- It’s not available in bulk-order bottles
4 - NOW Supplements, Whole Psyllium Husks
This fiber supplement is from NOW supplements, which is a brand with a very good reputation in the dietary fiber and supplement space.
One of our testing team members has irritable bowel syndrome and found that it worked great to settle his stomach.
And as a certified vegan option, it’s a great choice for anyone on a plant-based diet to get the same gut health benefits.
While it contains a large dose of fiber per serving, keep in mind that one gram comes as insoluble fiber.
Quick Facts:
- Soluble Fiber : 6g
- Insoluble Fiber : 1g
- Calories : 35
- Based on Psyllium Husk for a high-quality source of fiber
- Provides one of the higher doses of fiber per serving
- Certified vegan-friendly option
- It contains some insoluble fiber that is less effective
5 - Metamucil Fiber Supplement
These Metamucil fiber supplements are another great option, with a large amount of fiber per serving.
And that higher dose can make it a lot easier to maintain stable blood sugar levels and boost your weight loss efforts [3].
We also had a few people test it to see if it helped with bloating and constipation, with positive results on the digestive system.
The only thing I would say is that the orange flavor is a bit too intense and sweet tasting, but you can water it down a bit.
Quick Facts:
- Soluble Fiber : 5g
- Insoluble Fiber : 1g
- Calories : 30
- Large dose per serving makes it ideal for most bowel issues
- Seems to work well to help with bowel detox
- Comes in a large pack to keep you going for months
- The orange flavor is a bit too strong
6 - Bellway Super Fiber Powder
Bellway is another well-known brand for dietary supplements, and this one is often recommended for diabetics who struggle to eat enough fiber-rich foods.
The fiber supplement is also sugar-free, and we found that the available flavors are tasty, not too sweet or overpowering. You can easily mix these in with a green morning smoothie.
It also seems to be one of the fastest mixing powders as you barely need to stir in the powder for it to fully dissolve.
Quick Facts:
- Soluble Fiber : 5g
- Sugar : 0g
- Calories : 25
- The powder mixes quickly and easily with water
- Popular with diabetics for improved blood sugar control
- Comes in a variety of different flavors
- Not available in large packs to last for longer
7 - Garden of Life Dr. Formulated Organic Fiber
This Dr. Life organic fiber supplement is specifically marketed for men and women to take control of hunger cravings [4].
And when our team tested it for extended intermittent fasting times, we found that this fiber supplement worked great.
It swells up in the digestive tract giving you the illusion of feeling full.
And if you like blending supplements into a breakfast smoothie for better blood sugar management, then the unflavored option is a good choice.
Quick Facts:
- Soluble Fiber : 4g
- Insoluble Fiber : 1g
- Calories : 20
- A good option for hunger control and stable blood sugar
- Available in citrus flavor and as an unflavored option
- Certified organic option for people who aim to maximize their supplement purity
- Contains some insoluble fiber that slightly lowers the effectiveness
8 - FiberCon Fiber Therapy Coated Caplets
This is one of the fiber supplements that is specifically designed for taking short term up to a week for issues with constipation.
We heard from a few people who tested it for this purpose, and they found that it worked very well within a few days.
They also highlighted that the small tablets are easy to swallow, and they seem to dissolve quickly in the stomach to take action.
Quick Facts:
- Insoluble Fiber : 625 mg
- Calories : 0
- Comes in small caplets that are convenient for taking on the go
- Specifically formulated for dealing with constipation
- Based on a synthetic fiber that is fast acting
- Mainly suitable for short-term use
9 - Spectrum Essentials Organic Ground Premium Flaxseed
This Spectrum Essentials fiber supplement is another good organic option based on ground flaxseeds.
One of the interesting things my dietitian highlighted is that flaxseed can also help with lowering cholesterol for an added health benefit [5].
While it’s mostly soluble fiber, keep in mind that it also contains some fat and protein to account for in your diet plans.
And it also contains some Omega-3 fatty acids, which help people with bowel inflammation to further settle their stomach.
Quick Facts:
- Soluble Fiber : 3g
- Sugar : 0g
- Calories : 70
- Based on flaxseed which can help lower cholesterol
- The large pouch contains more than a month’s worth of supply
- Comes with added omega-3 that can help with inflammation
- Contains some fat and protein making this a less pure fiber
10 - Citrucel Methylcellulose Fiber Caplets
The final fiber supplement on our recommended list is another one with synthetic fiber that is designed to help people naturally deal with constipation.
Based on test results, we can say that it works pretty fast and quickly reduces that uncomfortable bloating.
You also can buy this product in large bottles if you tend to regularly have constipation issues.
Just make sure you only take it for a few days at a time, as it’s not designed for long-term use.
Quick Facts:
- Methylcellulose Fiber : 500 mg
- Calories : 0
- Comes in small tablets that can be more convenient than mixing powder
- Mainly designed for constipation control
- Available in large bottles for more regular use
- Not suitable for regular long-term use
Buyer’s Guide
Who Should Take Fiber Supplements?
Anyone who doesn’t get enough fiber through their meal plans should consider taking functional fiber supplements. This is especially the case if you tend to regularly suffer from stomach discomforts like bloating, constipation, and diarrhea.
Most fiber supplements will improve your digestive functions within just a few weeks when you take them on a daily basis.
Dosage
My dietitian mentioned that most people should aim for a supplement with at least three grams of fiber per serving.
Your total daily intake should be about 25 grams, so ideally, monitor this through a food-tracking app [6].
The product we found to have the best results is Colon Broom, and it has three grams of functional fibers.
Type Of Fiber
Most people will be best served with a soluble fiber supplement. This turns into a gel in the digestive system.
Certain fiber supplements will also contain an insoluble form of fiber, and this is mainly helpful with severe constipation [7].
But I would generally suggest that you avoid fiber supplements that don’t have soluble fiber unless you’re specifically dealing with severe constipation.
“Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels.” - Katherine D. McManus, MS, RD
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FAQs
What Is The Best Form Of Fiber To Take?
Soluble is the best form of fiber to take, as it has the effect of making your digestion more efficient while also making you feel full. This can improve your general gut feeling as well as help with dieting.
Is It Ok To Take A Fiber Supplement Every Day?
Yes, it’s OK to take a fiber supplement every day. A supplement with 3-5 grams of fiber will help to improve your digestive efficiency without causing any issues or discomfort.
Boost Your Dietary Fiber Intake
Out of all the best fiber supplements we tested, our team agreed that Colon Broom was the best for overall digestive health.
It contains only soluble fiber, and taking it first thing in the morning while fasting or with a smoothie can set you up for the day. We found that it helped to reduce bloating and gassy feelings while making it easier to bridge long fasting gaps.
Order your first supply today and find out how much of a difference it can make for your health.
Our #1 Recommendation
Colon Broom
- Based on water-soluble Psyllium Husk powder
- Seems to work great for both constipation and diarrhea
- Ideal for people going through general detox
- The powder easily dissolves in water and tastes great
- Get the BEST PRICE until the end of September
- It contains some stevia as a natural sweetener
About The Author
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Supplements are cool, but I always prefer getting my fiber from natural foods and vitamins in fresh fruits and veggies. Better taste, more satisfying.