Protein this, low-calorie that—but what about fiber supplements? With health and wellness trends at the forefront of seemingly every nutrition conversation lately, we can’t overlook one of the most important carbohydrates of all: fiber.
“The general recommendation is at least 25 grams per day for women and 38 grams for men, though some experts suggest aiming for 15 grams per 1,000 calories consumed,” says Charmaine Dominguez, RDN, a Southern California-based registered dietitian. However, most people fall far short of daily recommended intake (a.k.a. me), and that’s where fiber supplements step in.
According to Taylor Fazio, RD, a wellness advisor at The Lanby in New York City, fiber supplements can support digestive regularity, improve satiety, promote blood sugar balance, and contribute to cardiovascular health. “Soluble fibers like psyllium are particularly effective at lowering LDL cholesterol.”
My digestion has always been slow (thanks, genetics), so getting my fiber intake up has always been a priority to me (and my doctors, who remind me every year to make sure I’m getting the sufficient amount), whether it’s through supplements or natural foods. I’ve tried chia seeds in water and overnight oats, fiber gummies, and more, but one thing I hadn’t yet tried was powder supplements.
It turns out I’m not the only Glamour editor who needed a little boost of fiber. Alongside senior beauty editor Ariana Yaptangco, I tried fiber supplements every day for a week and a half, and here’s how it went.
Ahead, registered dietitians share how to choose a fiber supplement, how often to take one, how long it takes to see results, natural alternatives, and more.
Read moreThe Best Fiber Supplements for Digestive Health
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The best fiber supplements, at a glance:
- Best Overall: Thorne FiberMend, $42
- Best for Travel: Benefiber On the Go, $13
- Best for Cholesterol: Metamucil 4-in-1 Fiber Supplement, $33
- Best Organic: Organic India Psyllium Whole Husk Fiber, $18
Our honest review of top fiber supplements
As much as I want to get my fiber, I was honestly not sure how a powder supplement would go. I’m more of a pill or gummy supplement girl, so mixing a powder into a drink had me feeling a little hesitant. I started taking the Thorne FiberMend powder supplement, and it did the trick. My brother is a college athlete and has been using Thorne supplements, from creatine to magnesium, for years, so I wanted to see the hype for myself (I also knew I could trust the products, thanks to National Science Foundation (NSF)-certified ingredients.)
Meanwhile, Yaptangco opted for packets of Benefiber On the Go. “After an enlightening trip to the gastroenterology office, I was instructed to start incorporating fiber supplements into my day-to-day and Benefiber On the Go fit the bill,” she says. “I like how it comes in convenient packets that can be low-key whipped out at the office and slipped in when I have my morning coffee. I simply pour it into my beverage of choice and drink up.”
On the first day of testing I placed one scoop, as directed, into a 10-ounce cup of water and mixed with a spoon. I’ll be honest: I wouldn’t recommend doing it this way. Though the powder has no flavor, but it didn’t fully dissolve and was a bit chunky and chalky.
Yaptangco felt the same: “I’ve noticed it works better in hot beverages, such as coffee or tea—in an iced cup it can get a little clumpy. As for the taste, it’s fairly undetectable when added to something with flavor; however you’ll definitely taste the chalkiness with certain drinks, like iced tea or iced coffee,” Yaptango shares.
After realizing that putting the powder in water wasn’t for me, I decided to try a smoothie instead. This changed the game for me. Mixing it into a homemade smoothie made the chalkiness completely disappear, and if I didn’t know there was a fiber powder in there, I wouldn’t have even been able to detect it. I also tried it in a Blender Bottle with milk, and that was equally successful.
But what about the benefits? Did it actually work? For me, it took a couple days to start feeling any effects (as in, more consistent trips to the bathroom). It definitely sped up my digestion once it was working, and I felt like I was having way better bowel movements each day. I noticed significantly less bloating too, which is always a win in my book. I’ve also tried olive oil shots and dandelion tea in the past, which have helped my digestion as well.
And I wasn’t alone in this: “As for the effects, I definitely had smoother bowel movements after a few days. This isn’t something that will kick in overnight—you have to give it a few days to reap the benefits. Most of all, I appreciate not having to think or stress about eating enough fiber. Benefiber makes it easy to get all you need in one step,” says Yaptangco.
Thorne FiberMend
Amazon
Walmart
Benefiber Prebiotic Fiber Supplement
Amazon
Now that you know how we feel about fiber supplements, here’s everything the experts have to say about it.
What are the different fiber-supplement options?
Here’s the good news: There are plenty of fiber-supplement options out there on the market. They typically fall into two categories: soluble and insoluble fiber. Soluble fibers include ingredients like “psyllium husk, partially hydrolyzed guar gum (PHGG), inulin, and wheat dextrin,” says Fazio. “They dissolve in water and form a gel-like consistency. These can support cholesterol levels, blood sugar regulation, and gut microbiome health.”
Meanwhile, insoluble fibers “like cellulose do not dissolve in water and help bulk the stool, supporting regular bowel movements,” Fazio adds.
As for the question of what is the best form of fiber to take? “There is no one ‘best’ ingredient as which fiber supplement to choose depends on your personal goals and tolerance,” says Fazio. “Psyllium is often recommended for cholesterol and bowel regularity. PHGG is a gentler option, often better tolerated in those with bloating or IBS.” In fact, you may be better off trying multiple supplements rather than just one: “It can also be helpful to vary your fiber sources over time, rather than relying on one type daily, to support microbial diversity,” she adds.
Metamucil 4-in-1 Fiber Supplement
Amazon
Organic India Psyllium Herbal Powder
Amazon
How can I get more fiber naturally?
There are also several natural options to get your fiber needs, if you’d prefer to get your boost sans supplements. I prefer to eat fiber-rich foods, but I know that I need supplementation too. “Real food not only gives you fiber but also the antioxidants, nutrients, and phytonutrients that supplements alone just can’t replicate,” says Dominguez. “High-fiber plant foods not only provide fiber but also polyphenols, antioxidants, and other nutrients that support overall health.”
So which foods will do the trick? “Some great options include lentils, chickpeas, black beans, vegetables like broccoli, Brussels sprouts, okra, and kale, as well as berries, pears, and apples with skin,” Dominguez says. “Whole grains like quinoa, wild rice, barley, and bulgur also add meaningful fiber. You can also hydrate fiber-rich ‘augmenters’ like chia, flax, or oat bran into smoothies, yogurt, or even water with lemon for an easy, natural fiber boost.”
How do I know if I need a fiber supplement?
Think about buying a fiber supplement if you’re consistently struggling to meet your daily fiber needs via diet (that was definitely me). This could come as a result of “travel, dietary restrictions, or poor access to fresh produce,” says Dominguez, who notes that small amounts of fiber from whole-food-based supplements like psyllium husk or oat bran can help bridge the gap. You may also need a fiber supplement “if your meals don’t keep you full, your digestion is off, or your blood sugar spikes easily after eating,” she adds.
If you experience any (or multiple) of the following, Fazio says this could be due to a lack of fiber.
- Infrequent or hard stools
- Lack of stool consistency or feeling of incomplete evacuation
- Elevated cholesterol
- Blood sugar irregularities
- Limited intake of vegetables, legumes, or whole grains due to food preferences, intolerances, or travel
- Cravings or energy dips after meals
However, before starting any supplement, Dominguez recommends working with a health care provider to assess your specific needs.
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How often should I take a fiber supplement?
Ready to incorporate a fiber supplement into your diet but not sure how often you really need it? Take your supplement “daily, if needed—but always start low and go slow,” says Dominguez. “Many people do well with one to two servings per day (starting with one teaspoon or so) of a fiber augmenter added to meals like a smoothie or oatmeal.” Remember to stay hydrated when you’re taking the supplement.
“If you’re tracking your food, aim for about 15 grams per 1,000 calories, or just try adding fiber-rich plants at every meal and snack,” she recommends.
Once you take the fiber supplement, you’ll start noticing the benefits within several hours to days. “Some people notice improvements in regularity within 12 to 24 hours, especially with psyllium or insoluble fibers,” says Fazio. “Others may need a few days to see results, particularly with gentler fibers like PHGG or inulin. Changes to cholesterol or glucose may take several weeks of consistent use.”
Increasing your fiber intake is a marathon, not a race: “For gut health and microbial shifts, results are more gradual. Think of fiber as a daily investment rather than a quick fix,” says Fazio.
Who shouldn’t take fiber supplements?
Yes, there are people who should not take fiber supplements. Consult a health care provider before starting. “This includes people with narrowing of the intestines or bowel obstructions, difficulty swallowing or esophageal disorders, or those with IBS, IBD, or particularly sensitive digestion who may not tolerate certain types of fiber,” says Dominguez. “Fiber can also interfere with the absorption of some medications if taken too close together. Always introduce new fiber sources gradually and check with a provider if you have a medical condition.”
Also, “if you’re already eating a high-fiber diet and experiencing GI symptoms, layering on more fiber without addressing hydration or movement can make things worse,” adds Fazio.
Catharine Malzahn is the contributing associate beauty editor at Glamour.
The post I Tried Fiber Supplements Every Day for Two Weeks—and Seriously Sped Up My Digestion appeared first on Glamour.
