Key takeaways
- Though it’s generally best to try and get enough fiber from your diet alone, this isn’t always possible for everyone — and that’s where supplements come in.
- Fiber supplements can help improve digestive health and manage issues like constipation, and may even play a role in managing certain chronic conditions.
- There are a variety of different supplement types, so talking with a doctor or registered dietitian might be best for those who are new to taking them.
Fiber is an essential nutrient that most people don’t get enough of. It plays important roles in digestion, body weight regulation, blood sugar, blood pressure, and cholesterol levels.
In some situations, fiber supplements can be a helpful addition to a balanced eating plan.
This article is Day 5 of Healthline’s 7-day “Gut Check” Fiber Fix Challenge. Discover simple ways to keep your gut healthy and boost your fiber intake by following the challenge.
Missed a day? Catch up with Day 4: Foods High in Fiber. Or continue on to Day 6: Can You Actually Ingest Too Much Fiber?
People who can’t or don’t get enough fiber from whole foods like fruit, vegetables, whole grains, and legumes may need supplementation to hit their fiber goals.
This may be due to various underlying issues. For example, some people may have limited access to fresh, whole foods — which are almost always higher in fiber than highly processed foods — due to location or income.
In other cases, someone may follow an eating plan that de-emphasizes fiber-rich plant foods, such as the ketogenic diet.
And lastly, some people may have certain health conditions that may improve with fiber supplementation.
Some, like constipation, are usually temporary but may require ongoing supplementation. Others may be chronic — consuming more fiber may help manage conditions like type 2 diabetes and high blood pressure.
If you’re able to, it’s a good idea to talk with a healthcare professional, such as a primary care doctor or registered dietitian, before you try supplements. They can help you evaluate your current diet and help you incorporate supplements effectively.
And keep this in mind: Fiber supplements may not always provide the same benefits as fiber that comes directly from whole foods. This makes the advice of a healthcare professional even more important — they’ll be able to help you balance whole foods and supplements so you get the most out of the nutrients you consume.
Fiber guidelines
The general recommendation for fiber intake is
You can also think of your fiber intake as a ratio — try aiming for 14 g per 1,000 calories you consume. In this scenario, if you’re eating 2,000 calories per day, you should aim for 28 g of fiber.
What does this actually look like? Here are a few fiber-rich foods and their fiber content:
- Oats: A hundred grams (3.5 ounces) of steel cut whole grain oats contains
12 g of fiber. - Black beans: A cup of boiled black beans contains
15 g of fiber. - Avocado: A cup of pureed avocado contains
a little over 15 g of fiber.
Check out some more fiber-rich foods and dive deeper into daily fiber recommendations.
When choosing a fiber supplement that’s right for you, it can help to understand the different types. Some supplements contain distinct types of fiber, and they can come in many different oral forms.
Insoluble vs. soluble fiber
These are the two main types of fiber. Supplements can contain one type or a mix of the two.
Insoluble fiber, as the name suggests, doesn’t dissolve in water. Instead, as it passes through your digestive tract, it attracts water into your stool and makes it softer and easier to pass. This type of fiber is generally beneficial for relieving constipation.
Soluble fiber dissolves in the water in your digestive tract. As it dissolves, it makes a gel-like substance that can help bulk up your stool, relieve constipation or diarrhea, and help regulate your bowel movements.
Here are some of the terms you may see on product labels for different supplements:
- Insoluble: wheat bran, cellulose, lignin
- Soluble: psyllium, inulin, glucomannan
Forms
Fiber supplements can come in several different forms, including:
- powders
- liquids
- gummies
- capsules
When choosing a form, it can help to think about a few things. Which form would fit best into your routine? Do any of the options you’re considering contain extra sugar or other additives?
This is another situation where a healthcare professional may be able to help you decide what’s best for you.
Fiber supplements are generally safe to take every day.
As discussed previously, it’s best to get your fiber from whole foods. But if you need supplements, take them as directed by a healthcare professional or following the directions on the product label.
Tips for taking fiber supplements
Make sure to drink plenty of water with your fiber supplement. This helps move the fiber and your stool through your system and may help manage side effects like bloating or gas.
If you’re not used to a high fiber diet, it’s also best to increase your intake gradually. In general, most people can increase their fiber by
Medical Perspective“People with certain medical conditions should avoid fiber supplementation, such as those with strictures or gastric obstructions, severe constipation or impaction, severe dehydration, or those with swallowing difficulties.
“Others should use caution and speak with a medical professional first, such as those on diabetes medications or blood thinners, people with celiac disease, or those with chronic digestive disorders, among others.”
Learn more about who may need a low fiber diet and how to follow one.
Quotes represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
In addition, people with allergies or sensitivities should always check the product labels on fiber supplements carefully. Some supplements contain ingredients like psyllium husk, for example. This may trigger reactions for those with an allergy or sensitivity.
Temporary digestive issues like constipation are common, and fiber supplements may be beneficial as occasional management strategies. However, if your digestive symptoms are persistent or severe, it’s time to talk with a healthcare professional.
Chronic digestive symptoms like bowel habit changes or bloating can sometimes be associated with more serious conditions, like inflammatory bowel disease or colorectal cancer. It’s always best to have a doctor evaluate your symptoms to diagnose or rule out underlying conditions.
If your symptoms are severe or persistent, consider talking with a primary care doctor or a gastroenterologist.
Fiber is an essential part of a balanced diet, and supplements can help you get enough. If you have access to one, a doctor or registered dietitian can help you incorporate supplements into your eating plan.