Dietary fiber refers to the edible parts of plants or carbohydrates that you cannot digest. Moreover, fiber is in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes. It also refers to the indigestible element present in plants. As human beings, we need to consume fiber to avoid and relieve constipation. A high fiber diet normalizes bowel movements and maintains bowel health. If an individual is not deriving fiber from their diet, they can make use of fiber Supplements. In this article, we will discuss the best fiber supplements in 2021 that are worth the buy. If you are looking for some natural pre-workout supplements, click here to know more.

Why Should We Take Dietary fiber Supplements?

Dietary fibers are the edible part of plants or grains that you can’t digest. Then why are we eating such food which can we even digest?

True! we are not supposed to eat that food we can’t digest because everyone says, “it’s not about what you eat, but it’s about what you digest.” 

Generally observed as a part of a subgroup of functional dietary fiber, they’re used for preventing constipation, lower cholesterol, manage weight, glucose, and diverticulitis. The forms these take include capsules, Powders, and baked stuff. Before consumption, the advice given by a doctor is always beneficial before proceeding.

Using fiber supplements is a great way to boost your recommended daily intake of the important dietary building block. While fiber supplements are best known for their ability to promote regularity and relieve constipation, increased fiber intake has also been beneficial for supporting heart health, boosting positive blood sugar levels, promoting the growth of good bacteria, aiding in sensitive digestion and even assisting with weight loss. There are many types of gastrointestinal distress. One of the primary forms of distress is constipation. It is one of the most frequent gastrointestinal complaints in the United States, with at least 2.5 million doctor visits for constipation in the US each year. 

Benefits Of Fiber Supplements

Hundreds of millions of dollars are spent on laxatives yearly. One reason for the high rates of gastrointestinal distress in this country is that the average American only consumes about 50 per cent of the recommended daily intake of fiber. The recommended daily intake is about 25 grams for women and 38 grams for men. Fruits, vegetables, whole grains, beans, nuts, and seeds are all rich in fiber, and while it’s best to meet your needs through food, supplementation can be a helpful way to boost your intake. 

Fiber is defined by Harvard’s T.H. Chan School of Public Health as “A type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead, it passes through the body undigested. fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.” Nutritional experts are continually advising us to include more fiber in the diet.

We’ve been told we don’t get enough, and eating more fiber is supposed to have benefits across the board, from preventing cancer and heart disease to lowering cholesterol levels. Dietary fiber is an important part of a well; there’s ample evidence that fiber plays a very important part in keeping your body healthy too.

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Some Facts To Know About Dietary fiber

There are a large variety of products on offer in the market of late. Some contain natural fiber, such as insulin, psyllium or β_glucan, while others contain an artificially created product such as polydextrose, wheat dextrin or methylcellulose. But when it comes to buying, many ask the question of finding good, reliable ones for their daily intake. So, to solve that problem, here’s some information and picks to help you out there!

Here are some amazing facts about dietary fiber :

  • They are two types of fibers – some are soluble in water, and others are insoluble in water.
  • Water-soluble ones slow down the digestion process to help our body absorb nutrients from the food, and water-insoluble ones add bulk to your stool to let it pass away more easily through your intestines.  
  • Lowers cholesterol levels, managing blood sugar levels, controls your diabetes. 
  • Helps from preventing heart diseases.
  • Helps you maintain a healthy weight.
  • Works in gaining weight for skinny people.
  • Works for people having weight loss targets as well.
  • Helps you in living a long and healthy life.

Like a best friend who is always there to hold you, it helps you absorb those precious movements and eliminate toxins from your life.

The Heart Foundation recommends that adults should aim to consume approximately 25–30 g daily. Children aged between four and eight should consume 18 g of fiber each day. 

Sources of Dietary Fibers

We can consume fibers from multiple sources and making some replacements in our regular diet like you can replace brown rice with quinoa, or add fruits likes orange, melon, berries. Moreover you can also add wholegrain breakfasts, nuts, seeds, broccoli, carrots or replace your yoghurt with some amazing smoothies. 

Types Of Fiber 

Insoluble and soluble fiber are both important and have their own unique properties and benefits in the body. Soluble fiber dissolves in water, forming a gel-like consistency that can lower cholesterol, balance hormone levels, and improve glucose levels. Insoluble fiber does not dissolve in water, but it helps constipation by bulking the stool and increasing bowel transit time. The best fiber supplements contain one or both of these fibers to improve digestion, and many incorporate other complementary ingredients.

Dose

Generally, it’s considered best to start with a small dose with a gradual increase.

Ingredients

Choose the brands that has its ingredients list as small as possible. Doing so ensures no potentially harmful or irritating ingredients are added, like artificial colors or preservatives. Some products are allergy-friendly, while others may not be. In addition, some products may contain additional ingredients such as herbs or probiotics or even artificial sweeteners.

Top 14 Best Fiber Supplements Of 2021 

Fiber supplements have become a quintessential part of some of our lives. With hectic schedules and anguish of cry to give importance to nutritious food and balanced diets, these have proved to play a vital role in maintaining a healthy lifestyle. Therefore we bring you the best fiber supplements.

Garden Of Life Dr Formulated Organic Fiber

One of the top companies in the supplement industry, Garden of Life, created Dr Formulated Organic fiber that checks all the boxes you could want in a supplement. This high-quality, best all-around, one of the top fiber supplements is Certified USDA Organic, non-GMO Project Verified, vegan, gluten-free, dairy-free, sugar-free kosher-certified.

Garden of Life Dr Formulated Fiber supplements
Garden of Life Dr Formulated Organic Fiber

Tasteless powder made from antioxidant-rich superfood with a strong prebiotic effect. This prebiotic fiber allows you to skip capsules and tablets, making it ideal for those of us who don’t enjoy swallowing pills with a big glass of water. Sourced from wheat dextrin, organic acacia, orange peel, baobab fruit, apple peel and cranberries, it’s the perfect supplement to promote regularity. One of the top companies in the supplement industry, Garden of Life, created Dr Formulated Organic fiber is an organic fiber supplement that checks all the boxes you could want in a supplement.

Dr Formulated Organic fiber is made with optimal gut health in mind. Formulated with an organic prebiotic fiber blend, which feeds the good bacteria in the gut and may improve immunity.

One tablespoon provides five grams of fiber (four grams of soluble fiber and one gram of insoluble fiber). It dissolves easily into fluid and doesn’t cause any thickening.

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Organic India Psyllium Herbal Powder

To combat constipation, it’s important to choose a fiber supplement that contains both soluble and insoluble fiber. Insoluble fiber adds bulk to your stool and helps it pass through your digestive system more quickly. Soluble fiber helps stool pass through the intestinal tract by absorbing water from your stomach and intestines, turning the fiber into a gel consistency (think of it almost as a lubricant). Thereby making Organic India’s Psyllium Herbal Powder the best fiber supplement for IBS(Irritable Bowel Syndrome).

Organic India Psyllium Herbal Powder
Organic India Psyllium Herbal Powder

Organic India’s Psyllium Herbal Powder is a non-GMO, vegan-friendly product containing four grams of fiber per serving. One serving (one tablespoon) provides three grams of soluble fiber and one gram of insoluble fiber.

Offers 32 grams of soluble fiber and insoluble fiber that’s all-natural Help achieve your recommended daily 32 g of fiber with this organic whole husk psyllium coarse powder. Featuring both soluble and insoluble fiber, this organic husk psyllium supports your entire gastrointestinal system while remaining entirely chemical-free. It is a non-GMO, vegan-friendly product containing four grams of fiber per serving.

It’s recommended to add one tablespoon of psyllium husk to a ten-ounce glass of water or your favorite beverage and drink immediately. If left in liquid for a while, the psyllium mixture will become thick and gel-like, thanks to the soluble fiber. For an even tastier option, try adding one serving to your favorite smoothie or overnight oats. 

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Anthony’s Organic Psyllium Husk 

Research is mixed on which type of fiber is best for irritable bowel syndrome (IBS). Some studies suggest that soluble fiber might be more effective in treating IBS symptoms.6 Psyllium husk has been used in many research studies, and for this reason, Anthony’s Organic Psyllium Husk is a worthy supplement for IBS.

Anthony's Organic Psyllium Husk 
Anthony’s Organic Psyllium Husk

Batch tested and verified gluten-free, this product contains five grams of mostly soluble fiber and is more affordable than other organic versions.

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Renew Life Daily Digestive Prebiotic Fiber 

Renew Life Daily Digestive Prebiotic fiber supplement for adults is vegetarian-friendly, and it comes in convenient capsules for use at home or on-the-go. One five-capsule serving contains 2 grams of fiber sourced from organic flax seeds and oat fiber. In addition to organic flax and oat, these are the best fiber capsules available. They also contain organic fennel seed, which has antispasmodic properties and may help those that suffer from gas and bloat. 

Renew Life Daily Digestive Prebiotic Fiber 
Renew Life Daily Digestive Prebiotic Fiber

These capsules are also non-GMO, dairy and soy-free, and do not contain any added sugar. 

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Benefiber Assorted Fruit Gummies 

If powders and capsules are not your things, try Benefiber’s prebiotic fiber gummies plus probiotics. Two gummies contain 3 grams of fiber (100 per cent soluble), contain 2 billion CFUs of probiotics, and only 1 gram of sugar.

Benefiber Assorted Fruit Gummies 
Benefiber Assorted Fruit Gummies

These gummies do not contain gluten or artificial colors. Though they might be tasty, it is not recommended to exceed more than four gummies per day.

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Benefiber Original 

This is a 100% plant-based supplement made from Wheat Dextrin available in different variants.

Benefiber Original Fiber supplements
Benefiber Original
  • Soluble in water
  • Gluten-free
  • Sugar-free

Dosage 

For ages 12 and above, stir two teaspoons of Benefiber Original into 4-8 oz. of beverage or soft food (hot or cold) three times daily. Stir well until dissolved (up to 60 seconds.) Not recommended for carbonated beverages.

For ages 6 to 11, use half the recommended dose.

For under six years, or if you are pregnant or nursing a baby, ask a health professional before use.

Each serving (2 tsp) contains 

  • 15 calories 
  • 4g Carbohydrates
  • 3g Dietary fiber

*Stats may vary for different variants

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Garden Of Life- Organic Raw Organic Fiber

This is a plant-based supplement best suited for a vegan, paleo, or keto diet. This product also does not contain psyllium, so it may be a good option for those who are allergic to psyllium.

Garden of Life- Organic Raw Organic fiber supplement
Garden of Life- Organic Raw Organic fiber
  • Soluble in water
  • Gluten-free
  • Unflavored

Dosage

Adults mix one scoop with 10-12 oz of water one (or more) times per day; children four and older may take ½ scoop (under supervision)

Each serving (1 scoop) contains 

  • 120 calories
  • 4g fat
  • 16g carbohydrate
  • 9g dietary fiber
  • 4g soluble fiber
  • 5g insoluble fiber
  • 1g total sugar
  • 7g protein
  • 1g omega-3 fatty acids
  • 26.7g raw organic sprout and fiber blend

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Heathers Tummy fiber POUCH Organic Acacia Senegal 

Heather’s Tummy fiber is made of 100 percent organic Acacia Senegal, a soluble form of fiber. Soluble fiber can help alleviate diarrhea by absorbing excess fluid and slows down the passage of stool through the intestines. Research on acacia fiber and its role in helping diarrhea is limited; however, some reviews show it might help aid syndrome symptoms. Acacia Senegal is prebiotic that can help to support the growth of good gut bacteria. Acacia is the sole ingredient in this product, which is also free of gluten, artificial sweeteners, colors, and flavors. It is recommended to start with a half of a teaspoon twice a day, increasing gradually. Making it one of the highest recommended and best fiber supplements available.

Heathers Tummy fiber POUCH Organic Acacia Senegal 
Heathers Tummy fiber POUCH Organic Acacia Senegal

Heather’s Tummy fiber is a soluble fiber supplement specific formula helps people with irritated bowel syndrome. This dietary supplement relieves IBS constipation. Soluble fiber is key to preventing the abdominal and bowel dysfunction of IBS. Heather’s Tummy fiber is a prebiotic soluble fiber that boosts the growth of healthy gut flora for ideal bowel stability, which can reduce bloating, gas, and bowel irritation.

Heather’s Tummy fiber is a certified fiber powder containing 100% acacia Senegal. The product is gluten-free and lactose-free. Not containing any quantity of fructants or artificial sweeteners. It is :

  • Sugar-free
  • Soluble in water
  • No added color, odor
  • Never thickens, any choking risk

Dosage 

Start with a low dose, increase gradually and take twice daily.

Each serving (1tsp) contains 10 calories

  • 2g carbohydrate
  • 2g dietary fiber
  • 2gm soluble fiber

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Vitafusion Fiber Well Fit Gummies Supplement

These gummies are better fiber options for those who can’t swallow powder or capsules, but they are perhaps not suitable for vegetarians or vegans because they contain gelatin. Despite being gummy, these are sugar-free, containing the only natural flavor of peach, strawberry, and other berries. They are the only Gummy vitamin brand with award-winning taste certified by ChefsBest!

Vitafusion Fiber Well Fit Gummies Supplement
Vitafusion Fiber Well Fit Gummies Supplement
  • Sugar-free
  • Gluten-free
  • No synthetic dyes and additional flavors
  • No dairy product

Dosage

1-2 gummies a day for a person below 12. 

Additional Benefits 

  • Six high potency B vitamins to support fat, carb, protein metabolism, and cellular energy.
  • The 6 B vitamins are: Niacin (B-3), Vitamin B-6, Folic Acid (B-9), Vitamin B-12, Biotin (B-7), Pantothenic acid (B-5)

Each serving (2 gummies) contains 

  • Ten calories
  • 6g carbohydrate
  • 5g dietary fiber
  • 5g soluble fiber
  • 10mg NE Niacin
  • 1.6 mg vitamin B-6

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Metamucil Sugar-Free Orange Smooth Powder

It is the best fiber powder for you if you are looking to buy something flavored. As the powder comes in an orange flavor, containing psyllium husk fiber.

Metamucil Sugar-Free Orange Smooth Powder
Metamucil Sugar-Free Orange Smooth Powder
  • Gluten-free
  • 100% psyllium
  • artificial orange flavored  
  • No added sugar       

Dosage 

1-2 tsp of powder to 8 oz of water. Taking the product without enough fluid may cause choking.

Each serving (1tsp) contains

  • 20 calories
  • 5g carbohydrate
  • 3g dietary fiber
  • 0g sugar
  • 0.7mg iron
  • 5mg sodium
  • 35mg of potassium
  • 2gm soluble fiber

Side Effects

Sudden changes to the amount of fiber a person eats can cause digestive symptoms, such as gas and bloat. A person who wants to try a fiber supplement can test out a small amount first and then gradually increase the dosage to avoid side effects.

fiber does not help everybody with bowel regularity or digestive symptoms. People with digestive conditions, such as irritable bowel syndrome (IBS), may find their symptoms worsen when they take a fiber supplement. Some types of fiber can irritate the gut lining.

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Benefiber On-the-Go Sticks

Benefiber is a big hitter when it comes to popularity, but it’s not the best-selling fiber supplement out there. Its fiber base uses wheat dextrin, which is processed to remove as much gluten as possible. It’s certified to contain less than 20 parts per million of gluten, which qualifies it for the label of “gluten-free.”

Benefiber On-the-Go Sticks
Benefiber On-the-Go Sticks

Benefiber is gluten and sugar-free as well as non-GMO, and each stick provides three grams of fiber.

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Mamma Chia White Chia Seeds

Chia seeds are by far the best option if you are looking for a way to improve your gastrointestinal health and overall well-being without supplements. Packing 16 per cent of the recommended daily intake of fiber in one tablespoon, these small but mighty seeds are also full of nutrition.

Mamma Chia White Chia Seeds
Mamma Chia White Chia Seeds

One tablespoon of chia seeds contains 3 grams of protein, 4 grams of healthy fat, and 10 percent of the recommended intake of magnesium. Moreover, chia seeds are a great addition to smoothies or can easily be sprinkled on top of oatmeal, yoghurt, or avocado toast. When in contact with water, chia seeds swell to about ten times their size and form a lubricating gel to help move stool through the intestines.

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Metamucil Daily Fiber 

Metamucil is the only leading and the best fiber supplements that have incorporated plant-based psyllium husk. Psyllium fiber in bits helps maintain regularity and can be used to treat constipation. Metamucil is a medicine that is frequently used to treat constipation and its related symptoms such as abdominal discomfort, gas and stomach bloating, all of which can be lessened by providing proper passage for stools through the digestive system.

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Metamucil Premium Blend is sweetened with stevia extract and made with natural flavors and colors, so you can feel great about taking it every day. Moreover, it helps lower cholesterol levels to promote heart health and helps to suppress appetite before a meal.

Metamucil is a fiber laxative that contains psyllium, a soluble fiber. It can improve bowel irregularity. This product also helps in lowering cholesterol. You can use it as a dietary supplement, and therefore, it takes a spot on our list.

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NOW Supplements Psyllium Husk Powder

NOW Foods Psyllium Husk Caps are a capsule-based form of psyllium husks. They’re great if you can’t stand the taste and texture associated with powder-form fiber supplements.

Each cellulose-based capsule delivers 500 mg of psyllium husk derived from organically grown plant material. There is a slight amount of stearic acid to stabilize the capsules, but aside from that, there are no ancillary ingredients, making this a solid pick.

NOW Supplements Psyllium Husk Powder
NOW Supplements Psyllium Husk Powder

Soluble fiber from foods such as psyllium seed husks, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of psyllium husk powder supplies 6 grams of the 7 grams soluble fiber necessary per day to have this effect.

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Food for Thought 

When increasing your fiber intake, it is important to increase the amount of water consumed during the day. The water that is absorbed by fiber comes from food and beverages, as well as your body’s fluid reserves. If you’re not consuming enough water with fiber -rich foods and fiber supplements, you are more likely to become dehydrated, which can worsen constipation.

Plus, if you don’t drink fluid as directed with your fiber supplement, the added bulk of a fiber supplement can create intestinal discomfort or potentially swell in your throat, making it difficult to swallow.

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