More than 60% of the United States population report digestive issues, including 16 in 100 adults who experience constipation — fiber may play a role in supporting digestive health.
Fiber is an indigestible carbohydrate in plant-based foods and present in nuts, seeds, fruits, vegetables, whole grains, and legumes.
Fiber plays an important role in overall health, which is why fiber supplements are increasingly popular. This article explores everything you need to know about fiber supplements, from their benefits to tips for choosing the right one.
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What Are Fiber Supplements?
It’s helpful to have a good understanding of fiber supplements to determine if taking them is a good idea for you.
Defining Fiber Supplements
Fiber supplements are available in various forms, including powders, gummies, capsules, tablets, wafers, and snack bars. They contain a form of carbohydrate that passes through the body mainly undigested and unabsorbed, though it still offers an array of health and wellness benefits.
Fiber supplements are natural, sourced directly from plant foods, or synthetic (modified or processed in some way). You can also meet daily fiber needs by eating large amounts of fruits, vegetables, nuts, seeds, legumes, whole grains, or other plant-based foods.
Why People Turn to Supplements
Many people turn to fiber supplements to ease constipation and meet daily fiber requirements, as only about 5% of adults in the United States consume enough fiber from foods alone. In fact, people, on average, consume just 15 grams of fiber daily, while fiber recommendations are about 25-35 grams of fiber daily.
Fiber supplements may provide a convenient way to increase fiber intake for individuals who do not meet daily recommendations through diet alone.
The Benefits of Fiber Supplements
Some of the many health and wellness benefits of fiber supplementation include:
Digestive Health Improvements
Fiber supplements may support digestive health. They help prevent constipation by promoting regularity. Having regular bowel movements because of an adequate fiber intake minimizes the risk of anal fissures and itching, hemorrhoids, and other anal, colon, or rectum problems.
Fiber also helps relieve symptoms of moderate or mild diarrhea and reduce the risk or progression of diverticulitis, inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS) — a condition affecting 25-45 million Americans.
Support for Chronic Conditions
Studies suggest that fiber may support the management of chronic conditions like high cholesterol, obesity, heart disease, stroke, colorectal cancer, breast cancer and other cancers, high blood sugar, kidney disease, type 2 diabetes, and more.
Enhanced Overall Wellness
Fiber enhances overall wellness by boosting immunity and gut health. It supports healthy weight management, promotes fullness, reduces body fat, improves waist-to-hip ratios, and helps you live longer.
Types of Fiber Supplements
Various fiber supplements are available. Soluble and insoluble fiber each provide a unique set of health perks.
Soluble Fiber
Soluble fiber is sourced from the inner flesh of plants (gums, pectins, and mucilage). It attracts water to form a gel in your gastrointestinal tract, slowing digestion. Soluble fiber is often fermented in the colon by bacteria.
It may help support healthy cholesterol levels over time, which could reduce the risk of stroke and heart disease. Soluble fiber also helps improve blood sugar control in people with diabetes.
Examples of foods containing soluble fiber include:
- Psyllium seed husks
- Flax seeds
- Fruits
- Dried beans
- Peas
- Other legumes
- Carrots
- Oats
- Barley
- Broccoli
- Most root vegetables
- Fruits (apples, bananas, citrus fruits, avocados, etc.)
Consuming an array of plant-based foods in your diet daily can help you achieve total fiber (soluble and insoluble fiber) goals, though many people don’t consume enough fiber from foods alone. Look for fiber supplements containing soluble fiber on the label.
Insoluble Fiber
Insoluble fiber is found in the outer skins of plant foods, such as blueberries, grapes, and apples. It’s insoluble in water and often resists fermentation in the colon. Insoluble fiber may act as a natural laxative by supporting food passage through the gastrointestinal tract and adding bulk to stool. Examples of insoluble fiber include hemicellulose, cellulose, and lignan.
Food sources of insoluble fiber include:
- Psyllium husk
- Skins of most tree fruits
- Kiwis
- Tomatoes
- Potatoes
- Cauliflower
- Celery
- Green beans
- Zucchini
- Other green vegetables
- Dried beans and other legumes
- Nuts
- Seeds
- Corn bran
- Wheat bran
- Whole-wheat flour
- Other whole grains
Psyllium husk is a common form of fiber used in supplements that contain both soluble and insoluble fibers.
Popular Forms of Supplements
Common forms of fiber used in dietary supplements include:
- Flaxseed
- Acacia gum
- Inulin
- Psyllium husks
- Calcium polycarbophil
- Wheat dextrin
- Methylcellulose
Available fiber supplement forms include powders, gummies, capsules, tablets, wafers, and bars. Look for fiber listed on food labels and the total grams of fiber provided per serving.
Choosing Based on Your Needs
It’s highly important to choose fiber supplements based on your unique needs, especially if you struggle with digestive problems, weight management, blood sugar control, a chronic disease, a weakened immune system, or other medical challenges.
Individualized daily fiber recommendations based on age and gender include:
- Children 1-3 years old: 14 grams
- Girls 4-8 years old: 16.8 grams
- Boys 4-8 years old: 19.6 grams
- Girls 9-13 years old: 22.4 grams
- Boys 9-13 years old: 25.2 grams
- Girls 14-18 years old: 25.2 grams
- Boys 14-18 years old: 30.8 grams
- Women 19-50 years old: 25 grams
- Men 19 to 50 years old: 38 grams
- Women age 51 and older: 21 grams
- Men age 51 and older: 30 grams
Check-in with a healthcare provider to determine which type and dosage of fiber is best for you.
How to Take Fiber Supplements
Take fiber supplements exactly as instructed. Drink an 8-ounce glass of water when ingesting fiber supplements, and drink water and other fluids often throughout the day to reduce the risk of constipation.
How to Choose the Best Fiber Supplement
Consider the following when choosing the best fiber supplement for your individualized needs:
Factors to Consider
Your health goals and food sensitivities determine which fiber supplements are best. For example, you might choose an insoluble fiber supplement if you struggle with constipation or a supplement containing soluble fiber for cholesterol management. Many fiber supplements contain combinations of soluble and insoluble fiber (check the nutrition label to know for sure).
If you have food sensitivities or allergies, carefully examine the ingredient list of your preferred supplement to determine if it contains foods you’re sensitive — or can be part of a low-FODMAP diet.
Reading Labels
Decode nutrition labels, including the ingredient list, type of fiber used, portion sizes, and certifications (USDA organic, gluten-free, non-GMO verified, etc.). Consider choosing fiber supplements that have been third-party tested for purity and quality. Supplement labels often list the number of grams of soluble vs. insoluble fiber.
Consulting with Healthcare Providers
Consult a healthcare provider before beginning any new dietary supplement, including fiber supplements, to ensure they are appropriate for your specific health needs.
Potential Risks and Side Effects
It’s helpful to be aware of potential risks and side effects linked to fiber supplements:
Common Side Effects
Common side effects of fiber supplementation, particularly when you first begin taking them or take large doses, include:
- Bloating
- Gas pains
- Flatulence
- Abdominal cramping
- Mild diarrhea
Allergic reactions are a concern in some cases. To minimize any side effects, take fiber supplements exactly as instructed. Start with smaller doses, gradually increasing to the recommended amounts over time.
Precautions
Certain population groups should avoid taking fiber supplements unless directed to by a healthcare provider. Because not drinking enough water with fiber supplements may increase the risk of choking, avoid fiber supplements if you have difficulty swallowing, narrowing of the esophagus, or narrowing or obstruction of your gastrointestinal tract.
Avoid fiber supplements if you have impacted stool, and discontinue use if you experience vomiting, difficulty swallowing, chest discomfort, or difficulty breathing. Consult a healthcare provider or seek immediate medical attention.
If you have diabetes, avoid fiber supplements containing added sugar, and if you’re on a low-sodium diet because of high blood pressure or other health concerns, avoid psyllium preparations containing sodium. Steer clear of fiber preparations containing aspartame if you have phenylketonuria (PKU).
Overconsumption Warnings
Avoid consuming excessive amounts of fiber supplements, as doing so may negatively impact bowel movements, overall gut health, and well-being. While rare, people who ingest very high doses of soluble fiber for long periods may develop severe allergic reactions.
Interactions with Medications
Fiber may delay or reduce the body’s ability to absorb certain medications. Therefore, it’s important to take medicines at least one hour before taking fiber supplements or 2-4 hours after ingesting these supplements.
Depending on your current medication regimen, you may need to avoid certain types of fiber supplements. For example, avoid polycarbophil if you take tetracycline and steer clear of psyllium fiber preparations if you take coumadin.
Examples of potential medication interactions with fiber supplements include:
- Tricyclic antidepressants, such as amitriptyline (Elavil), Doxepin (Sinequan), and Imipramine (Tofranil)
- Digoxin for heart function regulation
- Diabetes medications
- Lithium
- Cholesterol-lowering medicines
- Carbamazepine (Tegretol), a seizure medication
If you take any of these or similar medicines, it’s particularly important to consult with a healthcare provider before taking fiber supplements. They may ask you to avoid such supplements or allow several hours between taking your medications and ingesting fiber.
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Key Takeaways
- Fiber supplementation's benefits for health and wellness include weight management, a lower risk of chronic diseases, improved disease management, enhanced immunity, better gut health, less constipation, and improvements in body composition.
- Fiber supplements are available in various forms, including capsules, tablets, powders, gummies, and bars.
- Incorporating fiber supplements into your diet may help you meet daily fiber recommendations of 25–35 grams per day.
- Making informed choices about fiber can improve wellness. Consider fiber supplementation under the supervision of a healthcare provider to support your health and overall well-being.
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