Dietary fiber plays an important role in digestion, bowel movements, and supporting the gut’s microbiome. Fiber supplements should complement a healthy lifestyle by providing essential fiber that may be lacking in your diet. Even though we can get significant fiber from foods like fruits, vegetables, and whole grains, sometimes we need a boost to meet our recommended daily fiber consumption or address specific health issues.
On the other hand, fiber supplements can interfere with the absorption of nutrients like magnesium, calcium, iron, and zinc, and need to be taken with sufficient water. (1) They may also cause negative side effects in some individuals, and overreliance on them might lead to neglecting a balanced diet rich in natural fiber sources.
This is why choosing the right fiber supplement for your personal needs is important. Along with considering things like form (powder, gummy, capsule), you must also look at pricing, fiber types (soluble or insoluble), and dosage. So, our team of nutrition researchers compared all these factors, along with third-party testing, ingredients, and any additional features, to find the best fiber supplements for you.
Editor’s choice
Psyllium husk fiber, a key ingredient in ColonBroom Premium, aids in digestion by forming a gel-like substance that helps regulate bowel movements, lower cholesterol, and control blood sugar. (2) ColonBroom may support gut health and reduce calorie intake by curbing appetite when consumed before a meal. While our testers appreciated its pleasant taste and high-quality packaging, some noted the high cost and occasional bloating as drawbacks.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best fiber supplements
- Best for weight loss: ColonBroom Premium
- Best for constipation: Transparent Labs Prebiotic Greens
- Best natural: Nutricost Organic Acacia Fiber Powder
- Best for cholesterol: Gainful Oat Bran Fiber
- Best for IBS: Naked Nutrition Organic Fiber Supplement
- Best for diarrhea: Nature Made Prebiotic Fiber Drink Mix Powder
- Best gummy: Elm & Rye Fiber Gummies
Compare fiber supplements
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| ColonBroom Premium | Transparent Labs Prebiotic Greens | Nutricost Organic Acacia Fiber Powder | Gainful Oat Bran Fiber | Naked Nutrition Organic Fiber Supplement | Nature Made Prebiotic Fiber | Elm & Rye Fiber Gummies | |
| Rating | |||||||
| Form/Type | Psyllium husk fiber | Acacia, green banana, Jerusalem artichoke, and chicory root | Acacia fiber | Oat bran fiber | Baobab fiber | Wheat dextrin | Psyllium husk fiber |
| Dosage | 1 scoop | 1 scoop | 1 scoop | 1 scoop | 1 scoop | 1 scoop | 1 gummy |
| Price | $85 | $46 | $29.95 | $22 | $14 | $22 | $45 |
Best fiber supplement for weight loss: ColonBroom Premium
Key product features
What you should know
ColonBroom Premium, though higher-tiered and priced at $85 for 60 servings, offers a natural strawberry flavor without added sugar and may help increase fullness due to its fiber and water content.
- We loved that the strawberry flavor was lightly flavored and not too artificial.
- Priced at $85 for 60 servings, this is one of the more expensive fiber products on the market.
- This is a great option for folks who want a flavored option without added sugar. ColonBroom may also help you feel full longer due to the increased fiber and water before meals.
Why we like ColonBroom Premium as best for weight loss
Psyllium husk fiber is a soluble fiber that may help digestion by absorbing water and forming a gel-like substance in your gut. This can regulate bowel movements, lower cholesterol, control blood sugar, and make you feel full, therefore potentially aiding in weight management and supporting gut health overall. (2) For this reason, ColonBroom Premium is a top choice if you’re looking for a fiber supplement for weight loss due to its main fiber ingredient: psyllium husk fiber.
Psyllium husk acts as a powerful bulking agent, promoting regular bowel movements and aiding in the elimination of toxins from the digestive tract, resulting in a healthier gut, which may be helpful for weight loss. (2) One of the key benefits of ColonBroom is its ability to help with appetite control due to its fiber content, particularly when you drink it before meals with plenty of water. It’s important to pay attention to the dose versus water on the label, to ensure you are getting enough.
Another potential benefit is supporting healthier blood lipid and glucose levels, which is often needed by those who are overweight.
Fiber alone can’t cause weight loss but may improve appetite regulation; high fiber content may increase a feeling of fullness. This helps reduce overall calorie intake by curbing hunger and preventing overeating, which is crucial for weight loss success.
Plus, fiber supplements help maintain steady blood sugar levels, providing sustained energy throughout the day, which is particularly beneficial for those who are interested in weight loss. (3)
ColonBroom is easy to incorporate into your daily routine. Simply mix one scoop with water and drink it before meals. Its pleasant strawberry flavor makes it a delightful addition to your day, unlike other fiber supplements that can be bland or flavorless.
Upon receiving ColonBroom, our team product tester was impressed by the high-quality packaging and presentation, the strawberry-flavored powder, and the small plastic scoop included. While she didn’t notice significant effects due to her already high-fiber diet and hydration habits, she did experience regular bowel movements.
However, the product caused some bloating and strawberry-scented burps for our tester. The strawberry flavor was pleasant and mostly natural tasting. Plus, despite its higher cost compared to plain psyllium husk supplements ($85 per container compared to others on the market in the $20 range), our tester enjoyed that ColonBroom mixed better and had a more palatable taste. The powder mixed easily but was slightly grainy, and the psyllium husk settled if not consumed quickly.
We wouldn’t recommend it to those on a tight budget, but it’s a good fit for those needing a tasty, gluten-free fiber supplement.
To learn more, visit our complete guide on the best supplements for weight loss.
What customers are saying
Out of 131 reviews on Amazon, ColonBroom has an average rating of 3.8 out of 5 stars.
“You’re not confined to the bathroom with this product. You can time it as you expect when it will work. It’s not harsh on the insides. The flavor tastes like strawberry lemonade with no funny aftertaste. I’ll be keeping this in rotation.”
Samarah S., Amazon
However, Amazon customer Jon B. says he did not experience weight loss while taking this supplement, saying, “I have been using this every day for months and haven’t lost a pound (with exercising). The amount of water you have to drink to offset the bloating caused by this is unreal. I don’t believe this has improved my gut health at all, and it certainly has not regulated any part of my digestive tract… Do not buy this.”
Specs
| Form | Powder |
| Dosage | One scoop mixed with water taken once or twice daily |
| Price | $85 |
| Type | Psyllium husk fiber |
Best fiber supplement for constipation: Transparent Labs Prebiotic Greens
Key product features
What you should know
This high-quality greens powder and fiber supplement combo, priced at $46 per container, may be helpful for relieving constipation or boosting dietary fiber intake.
- Made with a combination of fiber and powdered greens, this supplement provides soluble, prebiotic fiber for gut health.
- Priced at $46 per container, this is one of the higher quality fiber supplements on the market due to being third-party tested.
- This may be a great solution for folks who struggle with constipation or simply need a fiber boost to their diet.
Why we like Transparent Labs Prebiotic Greens as best for constipation
Both soluble and insoluble fibers may be beneficial for relieving constipation. Transparent Labs uses a unique blend of plant-based fibers to make a well-rounded fiber supplement that includes both soluble and insoluble fibers for constipation relief. Soluble fiber, found in acacia fiber, green bananas, Jerusalem artichoke, and chicory root, forms a gel-like substance that softens stools.
Prebiotic fiber is a type of dietary fiber that serves as food for beneficial gut bacteria. Unlike probiotics, which are live bacteria, prebiotics are non-digestible food components that promote the growth and activity of beneficial microorganisms in the intestines, especially the colon. By providing nourishment to these beneficial bacteria, prebiotic fibers help maintain a healthy gut microbiome, which is crucial for digestion, immune function, and overall health. Common sources of prebiotic fiber include foods like chicory root, garlic, onions, leeks, asparagus, bananas, and whole grains.
Consuming enough prebiotic fiber leads to improved digestion, enhanced immune function, better absorption of nutrients, and reduced inflammation. (4) Additionally, prebiotic fiber helps maintain regular bowel movements, supports weight management by promoting a feeling of fullness, and can improve overall gut health.
If you’re adding fiber to relieve constipation, increasing your water consumption is important to help move your bowels. Otherwise, you might end up worsening your constipation symptoms. Plus, fiber supplements can bind to food and medications, hindering absorption and preventing nutrients from entering your bloodstream. (5) This is a concern with too much fiber or overreliance on fiber supplements.
Transparent Labs Prebiotic Greens includes both fiber and greens powder in this formula. Greens powder can help improve constipation, although some may find they end up on the other side of the spectrum with diarrhea or loose stools. Greens powders typically contain a blend of fiber-rich ingredients such as leafy greens, vegetables, fruits, and sometimes added prebiotic fibers. The fiber in these powders adds bulk to the stool and promotes regular bowel movements. (6)
Additionally, greens powders often contain nutrients that support overall digestive health, such as magnesium, which can help relax the muscles in the intestines and promote smoother bowel movements. (7)
With 6 grams of fiber per serving, this supplement contains a significant amount of fiber according to the dietary guidelines of 25 grams of fiber per day for women and 38 grams per day for men. (8)
One of our team members tested Transparent Labs Prebiotic Greens with 12 ounces of water, finding the 8 ounces insufficient for proper dissolution. Compared to AG1, which he had used previously, he found this powder’s taste average or below average, with a light mango flavor that was very sweet and had an earthy aftertaste.
However, the powder dissolved easily in water with both a shaker cup and handheld mixer, with no significant difference in solubility. He noticed no major side effects but did feel slightly less hungry around lunchtime and more cognitively aware in the late afternoon.
What customers are saying
Out of 12 reviews on Trustpilot, this product has an average rating of 2.7 out of 5 stars.
“I don’t know how this company could have any bad reviews whatsoever. I’ve tried their protein and pre-workout and loved both of them! Their customer service is beyond incredible. What sold me initially was the minimal and high-quality ingredients in everything. I seriously love this brand.”
Paige K., Trustpilot
On the other hand, Trustpilot reviewer Juan P. adds that he was disappointed in this product: “Super unprofessional. I waited months to get my order. I would never buy from them again. There are plenty of other better brands out there that will act professionally.”
Specs
| Form | Powder |
| Dosage | 1 scoop, 15.5 g |
| Price | $46 |
| Type | Acacia, green banana, Jerusalem artichoke, and chicory root fiber |
Best natural fiber supplement: Nutricost Organic Acacia Fiber Powder
Key product features
What you should know
Acacia fiber has been shown to help regulate appetite, lower cholesterol, and improve gut health. (9) Nutricost’s Organic Acacia Fiber offers great value for your money, plus, it’s a natural option with no artificial additives and just one ingredient.
- Acacia fiber can help regulate appetite, lower cholesterol, and improve gut health.
- For just $29.95, you get over 300 servings in one large tub.
- Great for folks looking for a natural option, this fiber supplement has no artificial additives and just one ingredient.
Why we like Nutricost Organic Acacia Fiber Powder as best natural
When it comes to finding the best natural fiber supplement, Nutricost’s Organic Acacia Fiber is our choice as it contains one simple ingredient: organic acacia fiber.
Acacia fiber comes from the Acacia tree and is extracted in the same way as maple syrup, which is then dried and processed to retain the fiber content. Also known as gum arabic, which bears multiple health benefits, this supplement may promote digestive health in addition to supporting heart health and other metabolic markers. (9)
Acacia fiber may help with weight management by creating a feeling of fullness, stabilize blood sugar levels, and lower LDL cholesterol. (10) Additionally, acacia fiber may have anti-inflammatory properties, can act as a soluble fiber to soften stools, and potentially enhance nutrient absorption.
One of the primary pros of choosing Nutricost’s Organic Acacia Fiber is its simplicity. With no artificial additives and just one ingredient, this supplement is as simple as it gets. Without any unnecessary fillers or chemicals, this formulation by Nutricost makes it an excellent option for those looking for an easy and natural way to boost their fiber intake.
As a soluble fiber, it dissolves in water to form a gel-like substance, which also helps soften stools and promote regular bowel movements. This can be particularly beneficial for individuals struggling with constipation. (11) Additionally, acacia fiber serves as a prebiotic, fostering the growth of beneficial gut bacteria, which is essential for maintaining a healthy digestive system.
One of the standout features of Nutricost Organic Acacia Fiber is its value. Priced at just $29.95 for a large tub containing over 300 servings, it offers an affordable way to incorporate fiber into your diet. This cost-effective solution is perfect for those on a budget who still want to enjoy the health benefits of a premium fiber supplement.
Many users have reported noticeable improvements in their digestive health, including more regular bowel movements and reduced bloating. The flavorless taste and ease of mixing also make it a convenient addition to smoothies, water, or other beverages.
What customers are saying
From 401 reviewers on Amazon, Nutricost has an average rating of 4.2 stars.
“This blends very well in warm to hot liquids but tends to clump into a jelly ball in cold liquids. It has no flavor (in my coffee) but adds a great amount of fiber to my diet. I also love the large packaging.”
Yongee, Amazon
Josh P. gave a one-star review due to heartburn that he associated with the product, saying, “I took this daily for 3 months and then it started hurting my stomach, giving me heartburn. It got so bad that it was affecting my workouts at the gym. I stopped taking it and it took like a week for my stomach to straighten up. Then I started using it again and immediately got heartburn. I threw it away.”
Specs
| Form | Powder |
| Dosage | 1 scoop, 3g |
| Price | $29.95 |
| Type | Acacia fiber |
Best fiber supplement for cholesterol: Gainful Oat Bran Fiber
Key product features
What you should know
Oat bran fiber is an excellent natural source of soluble and insoluble fiber, supporting gut and heart health, though only 14 servings per $22 container means you’ll need to stock up for daily supply.
- Oat bran fiber is a natural source of both soluble and insoluble fiber, making it a great option for gut health.
- While the price point is modest at $22 per container, there are only 14 servings per container, making this a purchase you would need to stock up on if you plan to take it daily.
- Oat fiber is excellent for folks who want to lower cholesterol and has been clinically studied for its efficacy on heart health. (12)
Why we like Gainful Oat Bran Fiber as best for cholesterol
Gainful is our choice for the best fiber supplement for cholesterol management due to its carefully formulated blend of high-quality, natural ingredients that effectively support heart health.
This fiber supplement provides 5 grams of total fiber per serving, equating to 18% of the daily value. Oat bran fiber, high in soluble fiber, may help increase bowel regularity and improve cholesterol levels. (8)
Gainful uses oat bran, a whole food fiber source with clinical efficacy for lowering cholesterol levels. Oat bran is rich in soluble fiber, particularly beta-glucan, which helps regulate bowel movements and prevent constipation by adding bulk to the stool and promoting regularity. The soluble fiber in oat bran can also help lower LDL (“bad”) cholesterol levels by binding to cholesterol in the digestive system and promoting its excretion, reducing the risk of heart disease. (13)
Additionally, oat bran can help stabilize blood sugar levels by slowing glucose absorption into the bloodstream, making it beneficial for people with diabetes or those looking to prevent blood sugar spikes. (14)
Oat bran also acts as a prebiotic, feeding beneficial gut bacteria and promoting a healthy gut microbiome, which is essential for overall digestive health. Furthermore, it is a source of essential nutrients, including protein, iron, magnesium, and B vitamins, and contains antioxidants like avenanthramides that help reduce inflammation and protect cells from oxidative damage. (15)
Another feature we love about Gainful Fiber is its versatility and ease of use. The powder can be easily mixed into water, juice, smoothies, or other beverages, making it a convenient option for daily consumption. Its pleasant taste and smooth texture make it a more enjoyable experience than other fiber supplements that can be gritty or hard to mix and swallow.
The supplement is also free from artificial additives, preservatives, and sweeteners, with just one simple ingredient.
As always, consult with your trusted healthcare provider before introducing a new supplement, especially if you are on medications to ensure there are no contraindications.
While the price per serving of Gainful Oat Bran Fiber may be higher than some other fiber supplements on the market, its proven benefits for cholesterol management and overall heart health may justify the investment.
What customers are saying
On Trustpilot, 912 reviewers gave this product an average rating of 4.1 stars.
“I’ve been using Gainful since February 2022 and would highly recommend it. It does not have a chalky taste and mixes well with my almond milk. I have a shake mixed with Gainful’s fiber and collagen every morning to start my day, and it keeps me full until lunch…Combined with a proper diet and exercise, I’ve lost 48 lbs since I started Gainful.”
Kathy W., Trustpilot
Another Trustpilot review by Jess D. shares that she is frustrated with marketing emails after purchasing, saying, “It’s the company I have issues with. The email campaign is brutal; I don’t need 13 emails in 9 days. I just want to take my product and be left alone. It ended up being too irritating to continue using, so I moved on.”
Specs
| Form | Powder |
| Dosage | 1 scoop, 10g |
| Price | $22 |
| Type | Oat bran |
Best fiber supplement for IBS: Naked Nutrition Organic Fiber Supplement
Key product features
What you should know
Baobab fiber can be beneficial for folks diagnosed with IBS, particularly those struggling with diarrhea. Priced at $14 per container, it is one of the most budget-friendly fiber supplements available, helping to improve regularity and consistency in bathroom habits effectively.
- Baobab fiber is a great choice for people with sensitive stomachs who don’t tolerate other fiber supplements well or have IBS.
- Priced at $14 per container, this is one of the most budget-friendly fiber supplements on the market.
- Great for folks who struggle with IBS, particularly diarrhea, baobab fiber can help increase regularity and consistency of your bowel movements.
Why we like Naked Nutrition Organic Fiber Supplement as best for IBS
Naked Fiber is our pick for the best fiber supplement for individuals suffering from Irritable Bowel Syndrome, or IBS. Formulated with 100% organic baobab fiber, Naked Nutrition’s Organic Fiber offers a soothing and straightforward solution for managing IBS symptoms without causing additional gastrointestinal discomfort.
Baobab fiber, the only ingredient in Naked Nutrition’s fiber supplement, is known for its prebiotic properties that support the growth of beneficial gut bacteria. This helps promote a balanced and healthy gut microbiome, which is crucial for individuals with IBS.
By fostering a healthy gut environment, Naked Fiber may help alleviate common IBS symptoms such as bloating, constipation, or diarrhea. The soluble fiber in baobab also aids in softening stools and promoting regular bowel movements, which are essential for maintaining digestive health.
Baobab fiber, derived from the baobab fruit of the Adansonia tree native to Africa, is obtained by drying and grinding the fruit pulp into a fine powder, rich in both soluble and insoluble fiber, which aids in promoting healthy digestion, regular bowel movements, and preventing constipation. (16) Additionally, baobab fiber helps stabilize blood sugar levels by slowing sugar absorption, beneficial for those with diabetes or at risk of developing it. The fiber’s antioxidants and anti-inflammatory effects reduce inflammation, potentially reducing the risk of chronic diseases.
One of the positive features of Naked Fiber is its simple ingredients. With no artificial additives, preservatives, or fillers, this supplement provides a natural and safe option for those with sensitive digestive systems. The absence of potential irritants ensures that users can incorporate Naked Fiber into their daily routine without worrying about adverse reactions.
Naked Fiber is highly soluble and dissolves easily in water, making it convenient to add to various beverages or foods. Its neutral taste means it won’t alter the flavor of your favorite drinks or dishes, adding to its convenience and versatility.
One thing to note is that fiber supplements can “bind” to medications and even healthy nutrients in food, and can prevent absorption of nutrition or medications. Consult with your healthcare provider to confirm that you are a good candidate for fiber supplements before adding them into your routine.
Many users have reported significant improvements in their IBS symptoms, including reduced bloating and more consistent bowel movements, after incorporating Naked Fiber into their daily regimen. Plus, each container offers a substantial number of servings, providing a cost-effective solution for long-term digestive health maintenance.
What customers are saying
On Amazon, 123 customers rated Naked an average of 3.9 stars.
“It’s a little chalky and settles if you don’t keep stirring, but the flavor is not bad. It’s got a citrus taste to it, I think. I mix it with Naked Recovery and drink it every night. My stomach feels much better than it has in a long time. It helps me meet my fiber goals for the day, and it’s super quick to consume. I would recommend.”
Suzanne S., Amazon
On the other hand, Juan has not enjoyed taking this supplement due to the scent: “I’m not sure why it smells like glue. I bought it a while back and didn’t like the smell or the taste.”
Specs
| Form | Powder |
| Dosage | 1 scoop |
| Price | $14 |
| Type | Baobab fiber |
Best fiber supplement for diarrhea: Nature Made Prebiotic Fiber Drink Mix Powder
Key product features
What you should know
Soluble fiber helps increase stool consistency and regularity, effectively improving symptoms of diarrhea. This affordable fiber supplement, priced at just $22, is a budget-friendly option compared to other fiber supplements on the market.
- Soluble fiber helps increase stool consistency and regularity, effectively improving symptoms of diarrhea.
- This affordable fiber supplement clocks in at just $22 for 70 servings, making it a budget-friendly option compared to other fiber supplements on the market.
- Great for folks with IBS, diarrhea, or loose stool.
Why we like Nature Made Prebiotic Fiber Drink Mix Powder as best for diarrhea
Nature Made’s Prebiotic Fiber Drink Mix is rich in soluble fiber, which is known for its ability to absorb excess water in the digestive tract, thereby improving stool consistency and regularity. (17) Soluble fiber forms a gel-like substance in the intestines, which helps solidify stool and slow its passage through the gut, effectively alleviating diarrhea symptoms.
Wheat dextrin can be helpful for diarrhea due to its soluble fiber content, which helps absorb excess water in the digestive tract and add bulk to stools. This can slow down the movement of stools and make them firmer, reducing the frequency and urgency of diarrhea. Nature Made’s fiber supplement may be particularly beneficial for individuals with Irritable Bowel Syndrome (IBS) or those experiencing loose stools. The high soluble fiber content helps manage these conditions by promoting regular bowel movements and improving stool firmness. (3)
Soluble fiber has also been shown to be helpful for heart disease, as it can potentially reduce cholesterol levels by binding “bad” cholesterol (LDL) in the digestive tract and prevent it from reabsorbing and “sticking” to your arteries, contributing to the buildup of plaque and risk of heart disease. (18)
To improve diarrhea through other lifestyle changes, consider incorporating more soluble fiber into your diet, such as oats, bananas, and apples, to help solidify stools. Drink plenty of water and electrolyte solutions to replace lost fluids. Avoid foods and drinks that can irritate your digestive system, such as caffeine, alcohol, and fatty or spicy foods. Regular physical activity can also aid in digestion, while managing stress through relaxation techniques like yoga or meditation can help reduce symptoms. Additionally, eating smaller, more frequent meals can be easier on your digestive system than larger, infrequent ones.
Priced at just $22 for 70 servings, Nature Made’s fiber drink mix is an economical choice compared to other fiber supplements on the market without compromising on quality.
Nature Made’s fiber supplement is designed to be easy to use in powder form. This convenience ensures that you can consistently incorporate the supplement into your daily routine, maximizing its effectiveness in managing diarrhea and other digestive issues.
We love that Nature Made’s products are often verified by third-party testing to ensure they meet high standards of quality, and you can have confidence that what they claim on the label is in every dose you take.
What customers are saying
Out of 46 customer reviews on Amazon, Nature Made has garnered 3.8 stars on average.
“I was advised by my doctor to take Benefiber for the fiber, and have been doing so for some months. Then I saw Nature Made which is the same thing. It does what all the reviewers have said and also comes with a scoop, which is great. As another reviewer said, it does not say how often to take it, but it is a good size scoop, so I take half of it with my coffee at breakfast, and half with my dinner in the evening. It seems to work out well that way and you are still getting your full scoop for the day. I would definitely recommend it, so buy it and enjoy!”
Jerome G., Amazon
On the other hand, another reviewer, Geoff, did not have a pleasant experience with the mixability of the product. “The value for the amount you get is undeniably good, but what use is that when a scoop of it hardly dissolves at all in a glass of water? I tried it with cold first, and had to gulp down literally chunks of fiber powder after stirring it vigorously for 30 seconds straight. I tried room temperature water next, and the only difference is that it was nastier to get down. I guess I’ll stick to Metamucil going forward because whatever else it is, at least it plays well enough with water to not separate into clumps when I stir it,” they said.
Specs
| Form | Powder |
| Dosage | 1 scoop, 4g |
| Price | $22 |
| Type | Wheat dextrin |
Best gummy fiber supplement: Elm & Rye Fiber Gummies
Key product features
What you should know
Soluble fiber helps increase stool consistency and regularity, effectively improving symptoms of diarrhea. This affordable fiber supplement, priced at just $22, is a budget-friendly option compared to other fiber supplements on the market.
- Soluble fiber helps increase stool consistency and regularity, effectively improving symptoms of diarrhea.
- This affordable fiber supplement clocks in at just $22 for 70 servings, making it a budget-friendly option compared to other fiber supplements on the market.
- Great for folks with IBS, diarrhea, or loose stool.
Why we like Elm & Rye Fiber Gummies as best gummy
For those who find capsules or powders too time–consuming or unpleasant, Elm & Rye Fiber Gummies offer an easy solution for upping your daily fiber intake.
Elm & Rye Fiber Gummies contain psyllium husk, which is known for its high soluble fiber content. This type of fiber helps support digestive health by promoting regular bowel movements and improving stool consistency. (17) The gummies are also free from artificial additives, preservatives, and common allergens, making them a safe and healthy choice for most individuals.
One of the standout features of Elm & Rye Fiber Gummies is their taste. Unlike many fiber supplements that can have an unpleasant texture or flavor, these gummies are lightly sweet, offering a more convenient and enjoyable way to increase fiber intake than powders or pills. We love that they are portable and mess-free, helping you maintain your fiber intake without the hassle.
Each serving of Elm & Rye Fiber Gummies provides 625 milligrams of fiber, which is a small amount likely due to the form. The recommended guidelines for Americans are 25 grams of fiber per day for women and 38 grams of fiber per day for men. (8) Thus, this supplement meets 2.5% of your daily fiber needs for women and 1.6% for men. Gummies and capsules are often not as concentrated as powders. However, this might have some benefit for those struggling to get enough fiber from their diet alone.
Elm & Rye is committed to transparency and quality. Their products are third-party tested, ensuring that users receive a high-quality supplement. The brand’s commitment to quality and customer satisfaction makes Elm & Rye Fiber Gummies a trustworthy choice.
Specs
| Form | Gummy or capsule |
| Dosage | 1 gummy |
| Price | $45 |
| Type | Psyllium husk fiber |
What is the difference between a soluble and insoluble fiber supplement?
There are two main types of fiber: soluble and insoluble. Think of soluble fiber as a gel-like substance that forms as it dissolves, improving digestion. A few good sources of soluble fiber include apples, oats, citrus fruits, and psyllium. Insoluble fiber attracts water into your stool, making it softer and easier to pass. Examples of insoluble fiber include potatoes, beans, and nuts. You need both to maintain a healthy metabolism, gut, and digestive system. (18)
Our fiber supplement testing methodology
Supplements can play a pivotal role in your health and fitness goals. Our team recognizes that each person’s well-being and goals are unique, and their supplement needs will reflect that. That’s why we’re committed to providing detailed and trustworthy reviews to guide you in making informed decisions.
Our goal is to provide clear, easy-to-understand health facts and first-person insights to help you choose supplements that align with your health objectives and lifestyle preferences. That means testing the products we recommend and providing genuine and impartial feedback. You can read our full supplement testing methodology here.
Testing criteria
Efficacy—40%
Efficacy means the effectiveness of the product in achieving its claims and the evidence that supports those claims. Each supplement can help consumers achieve specific health benefits. We examine whether a supplement delivers on its promised benefits.
Here’s what we look for:
- Clinical evidence
- Calories per serving
- Dose
- Mixability
Safety and side effects—35%
When choosing a supplement, you have to assess health risks, adverse effects, and safety profiles. We ensure the safety of these products through first-hand testing. To do this, we evaluate:
- Reported side effects
- Current research
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
- Added ingredients like caffeine
Value—20%
We know that value doesn’t just mean price—it also includes the quality you get for the price. Our team factors in a cost analysis to determine the true worth of a supplement in relation to its price. We then identify products that offer a solid return on investment:
Our factors in this rating include:
- Price per serving
- Quality standards
- Heavy metal testing
Customer experience—5%
A customer’s experience with a company directly impacts satisfaction, loyalty, and the likelihood of repeat purchases. That’s why our team includes it in our testing process.
Our factors in this rating include:
- Ease of purchase
- Shipping and returns
- Customer support
- Subscription service
- 100% satisfaction guarantee
- Multiple forms
What is fiber?
Also known as roughage or bulk, fiber is a type of carbohydrate that the body cannot digest, found in plant-based foods. It is categorized into soluble and insoluble fiber.
Soluble fiber dissolves in water to form a gel-like substance, helping to lower blood cholesterol and glucose levels, and is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. Insoluble fiber does not dissolve in water and helps move material through the digestive system, benefiting those with constipation or irregular stools, with sources including whole-wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes.
Fiber offers numerous health benefits, such as promoting regular bowel movements, preventing constipation, lowering cholesterol levels, controlling blood sugar, aiding in weight management by creating a feeling of fullness, and supporting beneficial gut bacteria. (19)
General guidelines recommend a daily intake of 25 grams for women and 38 grams for men, adjusted to 21 grams and 30 grams, respectively, for those over 50. (8) You can maximize fiber’s health benefits by gradually increasing your intake to prevent bloating and gas, drinking plenty of water, eating fiber-rich foods, and prioritizing the consumption of whole foods. (19)
Benefits of fiber supplements
Fiber offers numerous health benefits, including promoting regular bowel movements and preventing constipation, lowering LDL cholesterol, regulating blood sugar levels, aiding in weight management by creating a feeling of fullness, supporting heart health, and enhancing gut health by acting as prebiotics. (3,14,19)
Fiber supplements are particularly convenient for those who struggle to get enough fiber from their diet alone and can help relieve symptoms of Irritable Bowel Syndrome (IBS) by promoting a balanced digestive system. (16)
Types of fiber supplements
There are many types of fiber supplements that use various fiber sources. Before beginning a new supplement, it’s important to consider your specific health goals and any gastrointestinal conditions, as well as consult your primary doctor.
- Psyllium husk: A soluble fiber that helps with cholesterol and blood sugar control, commonly found in products like Metamucil.
- Inulin: A prebiotic fiber that supports gut health by promoting the growth of beneficial bacteria, often found in chicory root and certain fiber supplements.
- Wheat dextrin: A soluble fiber that helps with digestive health and regularity, available in products like Nature Made’s Prebiotic Fiber Drink Mix.
- Acacia fiber: A natural fiber derived from the acacia tree, known for its prebiotic properties and gentle effect on the digestive system.
- Whole food fibers: Derived from high-fiber foods like oats or bananas, some fiber supplements are a concentrated source of fiber found in plant foods.
- Synthetic fibers: Like methylcellulose, a synthetic fiber that is non-fermentable and can help with constipation without causing gas or bloating.
How to choose the best fiber supplements
Take into account your specific needs
Before selecting a fiber supplement, consider your individual health goals and needs. For example, if you experience constipation, an insoluble fiber might be more suitable. If you’re trying to manage cholesterol or blood sugar levels, a soluble fiber supplement would be more beneficial. Additionally, if you’re following a specific diet (like low-FODMAP or keto), choose a fiber that aligns with your dietary restrictions.
Consider convenience and form
Fiber supplements come in many forms, including powders, capsules, and gummies. If you have a busy lifestyle, capsules or single-serving packets may be more convenient for on-the-go use or travel. Powders can be mixed into drinks or food, while gummies offer a more enjoyable and convenient option, though they may contain added sugars.
Watch out for added ingredients
Some fiber supplements include added sugars, artificial flavors, or unnecessary fillers. If you’re mindful of sugar intake or calories, opt for supplements with minimal additives to ensure you’re getting the purest form of fiber without unnecessary extras.
Budget considerations
The price of fiber supplements can vary depending on the brand, form, and ingredient quality. Powdered forms or bulk capsules often offer better value for long-term use, while gummies or pre-portioned packets may be more expensive due to convenience. Be sure to compare costs per serving to find a fiber supplement that fits your budget without compromising on quality.
Supplement quality
When selecting a fiber supplement, check for additional quality certifications to ensure the product’s safety and efficacy. Look for supplements that are third-party tested, ensuring that they meet high manufacturing standards. Other quality markers like non-GMO, organic, or certified gluten-free can indicate a higher level of purity.
FAQs
How much fiber do I need each day?
Women need about 25 grams of fiber per day, and men need 38 grams. After age 50, women should aim for 21 grams and men for 30 grams daily. (8)
When is the best time to take a fiber supplement?
The best time to take a fiber supplement is with a meal, ideally during breakfast or lunch. This helps integrate it into your daily routine and minimizes the risk of digestive discomfort. (21)
What is the best form of fiber to take?
The best form of fiber to take depends on your specific health needs. Soluble fiber, found in psyllium husk, oats, and fruits, is excellent for lowering cholesterol and regulating blood sugar. Soluble fiber can also help with diarrhea, as it slows down things in the digestive system. (4) Insoluble fiber, found in whole grains, vegetables, and nuts, is best for promoting regular bowel movements and preventing constipation, as it speeds up the process of digestion by increasing the bulk. Supplementation can help with specific health conditions or meeting daily fiber guidelines.
Are fiber pills better than fiber powder?
Fiber powder is generally more convenient because it can be easily mixed into water or other beverages, allowing for a higher dosage and more flexibility in usage. It also typically provides a more significant amount of fiber per serving compared to pills, which may require taking multiple tablets to achieve the same effect.
Does fiber help with weight loss?
Fiber may help with weight loss by promoting a feeling of fullness, which can reduce overall calorie intake and prevent overeating. Higher fiber foods are often lower in total calories, therefore not contributing much to overall calorie intake. Fiber also aids in stabilizing blood sugar levels and improving digestive health, both of which contribute to weight management. (2)
What is the best fiber supplement to take when traveling?
The best fiber supplement for traveling should be convenient, easy to take on the go, and gentle on the digestive system. For example, the Elm & Rye gummies are a great option for those who prefer a more enjoyable way to supplement fiber while traveling. They are portable and don’t require water for consumption. On the other hand, prebiotic fibers like Nutricost Organic Acacia Fiber Powder can support healthy gut bacteria while keeping digestion regular, which is a problem most people face when traveling.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Joana Neziri, M.S., NASM CPT
Joana is a writer, editor, and content strategist focusing on nutrition, fitness, and all things health. After earning a master’s degree in business from the University of North Florida, she began a career in research and digital marketing.
Jessica Coulon
Jessica is a contributing editor and writer for Fortune Recommends who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Caroline Thomason, RD, CDCES
Fortune Recommend Nutrition Writer