Ranking The Best Fiber Supplements Of 2021 | How To Choose The Best Fiber Supplement For Weight Loss?

Ranking The Best Fiber Supplements Of 2021 | How To Choose The Best Fiber Supplement For Weight Loss?

Many people take a daily fiber supplement because it can help manage weight, decrease appetite, reduce risk for chronic disease, and improve gastrointestinal health.

A smooth digestion process can be achieved by increasing your fiber intake.

Fiber supplements are easy to use and inexpensive. The researchers ranked the best fiber supplements and reviewed the latest science on their benefits.

Rankings

1. Viva Naturals Organic Psyllium Husks

You can check the price at Amazon.

Viva Naturals has made a name for itself delivering simple, no-nonsense basic supplements for a great price, and their psyllium husk fiber supplement is no exception. This is an excellent choice for a powder based fiber supplement due to the fact that there are no flavorings, no Additives, and a phenomenal price per serving. To top it all off, it is certified organic.

This is good news if you want to cut down on the number of unnecessary pesticides and herbicides that make their way into your food and supplements. When it’s this easy to go organic, it’s a no-brainer.

2. Garden of Life Raw Fiber

You can check the price at Amazon.

Garden of Life always has a unique take on a given supplement. While most other companies focus on sourcing one type of fiber, Garden of Life’s Raw Fiber supplement includes over a dozen different sources of fiber, including quinoa, chia seeds, coconut fiber, pumpkin seeds, and more. 

These are sweetened with Stevia, which, although it is a naturally-derived non-caloric sweetener, may not be up your alley. To top it all off, Garden of Life includes a hefty serving of Bacillus coagulans probiotic bacteria. If you want a “maximalist” fiber supplement that’s still certified organic, look no further.

3. Micro Ingredients Organic Triple Fiber

You can check the price at Amazon.

Three different sources of fiber are included in Micro Ingredients. It is great if you want a versatile fiber supplement that can help support healthy gutbacteria, as inulin is a very powerful prebiotic. The only downside is that it’s slightly higher than some of the other options.

4. Anthony’s Organic Psyllium Husk Powder

You can check the price at Amazon.

Anthony’s Psyllium Husk Powder is a pure psyllium powder that is vegan and organic. It’s purity makes it higher on our list as well as the very low calories.

One of the cleanest products on the market is made from plant based, vegan friendly non-GMO ingredients.

5. Benefiber

You can check the price at Amazon.

Benefiber is a big hit when it comes to popularity, but not the best-selling fiber supplement out there. The fiber base is made from wheat dextrin, which is processed to remove as much gluten as possible. It is certified to contain less than 20 parts per million of gluten, which makes it eligible for the label of “gluten free”.

You might consider a non-wheat based fiber if you have a wheat allergy or are sensitive to celiac disease. It can be a good thing or a bad thing depending on your preferences. Benefiber is often praised for its ability to increase the fiber content of baked goods and prepared foods, as it doesn’t cause most liquids to clump up.

6. Manitoba Harvest Hemp Yeah! Fiber

You can check the price at Amazon.

Manitoba Harvest offers an interesting combo of protein and fiber with just one ingredient. As it turns out, raw milled hemp protein has nearly equal protein and fiber content: one scoop of the loose powder provides 11 grams of protein, 13 grams of fiber, and a tremendous amount of omega 3, omega 6, and omega 9 fatty acids. 

7. Sunergetic Psyllium Husk

You can check the price at Amazon.

The bottle packaging tells you everything you need to know about the fiber supplement. It is a simple, capsule-based fiber supplement that provides a respectable amount of fiber per capsule. This supplement is not suitable for vegetarians or vegan because of the binders and anti-clumping agents in the capsule.

You could add over five grams of fiber to your daily intake with a bottle that held up over a month. If you can stomach the taste, look for a powder-based supplement that will give you a massive boost in fiber intake.

8. Now Psyllium Husk Caps

You can check the price at Amazon.

If you don’t like the taste of fiber, taking it in a capsule form is a good alternative. Psyllium Husk Caps are a great option for a pill-based fiber supplement. The fiber is plant-derived and bound up with stearic acid (derived from vegetable sources, so no problems for vegetarians and vegans) and delivers 1.1 grams of fiber per three-capsule serving.

This is the main downside of capsule based fiber supplements: you have to down a lot of them to get your fiber intake up. Given that the recommended daily intake for fiber for optimal health is 25-38 grams per day (1), you’re going to go through a lot of pills if your fiber intake is low.

9. Metamucil Daily Fiber

You can check the price at Amazon.

As seen on TV, the most-recognized fiber brand has made a few tough choices to broaden its appeal. The classic Metamucil comes as psyllium husk powder, which is great if you really need to crank up your fiber intake. One container provides over 1,000 grams of fiber, which is enough for a month of use even if you got no additional fiber in your diet. 

It is cheap, works well, and will last a long time. It is colored and has flavors, so if you don’t like that, look somewhere else. Both natural and artificial flavors are used, as well as the artificial sweetener and coloring agent Yellow 6.

10. Fiber Choice Gummies

You can check the price at Amazon.

These gummies are a solution for people who don’t like the taste or texture of fiber and can’t handle capsules. The gummy contains 2 grams of fiber, which is pretty good for a pill-based fiber product.

It’s nice if you’re trying to avoid artificial ingredients in your supplements because they are colored and flavored with natural products only. The fiber content can not be compared to powder-based fiber supplements.

Category winners

Best fiber overall: Viva Naturals Psyllium Husk Powder

Vivas Natural Psyllium Husk Powder is a simple, pure, and with a bare minimum of calories, should be your first choice if you want a versatile fiber supplement to increase your daily fiber intake.

Best fiber for weight loss: Viva Naturals Psyllium Husk Powder

Vivas Natural has five grams of fiber per scoop from organic psyllium husk, which is great for suppressing appetite, either on its own or when added to a green drink or meal replacement shake. It is our favorite fiber when it comes to weight loss.

Best fiber for constipation: Micro Ingredients Organic Triple Fiber

Micro Ingredients Organic Triple Fiber has a large amount of fiber per serving and is great for clearing out constipation and helping sustain regular bowel movements.

Best fiber for healthy gut bacteria: Garden of Life Raw Fiber

Garden of Life uses a variety of natural ingredients to source the fiber in this supplement. There is no better option for helping to support a healthy gut microbiome.

Best fiber for keto diet: Anthony’s Organic Psyllium Husk Powder

The fiber supplement is almost completely devoid of calories. If you are on the keto diet, it is the perfect addition to a shake or supplement to increase your fiber intake.

Best fiber for heart health: Sunergetic Psyllium Husk

Adding fiber to your diet is one of the easiest ways to lower your cholesterol levels. Sunergetic Psyllium Husk can be taken a few times per day to help with heart health. There was no fuss and no mess.

Who should buy fiber?

If you are having a hard time getting enough fiber from fruits, vegetables, and legumes in your diet, a fiber supplement can help correct that deficiency.

A fiber supplement can be helpful if you are having problems with your gastrointestinal system.

People who travel and eat out a lot are more likely to have a lack of fiber in their diet.

High fiber foods are not attractive to food manufacturers because they don’t last as long on the shelf. They have an impact on both your short-term and long-term health. One of the easiest and simplest natural supplements to take for your long-term health is fiber, because it appears to protect against the development of chronic diseases like type two diabetes and heart disease, which makes fiber one of the easiest and simplest natural supplements to take for your long-term health.

How we ranked

The first criteria we used when formulating our rankings was that any supplement that made it into our rankings be focused primarily on fiber, and not merely delivering fiber as part of a larger overall supplement like a meal replacement shake.

From there, we winnowed down the field by tossing out products that relied heavily on artificial flavoring and didn’t deliver an adequate amount of dietary fiber. For the products that remained, we prioritized natural sources of fiber like psyllium husk and plant seed fiber.

Flavoring was important to us as well, since a bland and flavorless fiber supplement (though great for adding to protein shakes or green drinks) can be hard to consume on a regular basis. This is particularly problematic for fiber because to get the benefits, you need to take fiber every day for a long period of time to make the most out of the long-term health effects.

So, we prioritized great-tasting products, although we had a strong preference for naturally flavored products that used ingredients like stevia, as compared to products that used artificial sweeteners and artificial flavoring agents.

Garden of Life, a lesser-known product, ended up higher in the rankings than Metamucil, which uses artificial colorings and flavors.

The benefits and drawbacks of capsule versus powder-based fiber supplements were carefully considered. In most areas, powder based supplements came out on top, because it is much easier to get the specific dosage you need, and you can mix them into shakes and smoothies as you please.

The taste and texture of fiber powder is something that some people can’t get behind. For them, it’s desirable to have capsules. Since powder-based supplements have so many advantages, they ended up at the top of our rankings. We left some capsule based products out of the rankings due to the niche they fill.

The best fiber supplements on the market right now are the ones we sorted by purity and quality, and had our final rankings.

Benefits

Fiber is key to a healthy digestive system. Fiber is the indigestible carbohydrate content of food, and plays important roles in cultivating vibrant health, especially in our digestive system.

Nutritional experts are continually advising us to include more fiber in the diet. We’ve been told we don’t get enough (1), 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-rounded eating plan. However, the reasons for including plenty of high-fiber foods are more complex than you might think.

Two kinds of fiber are found in the foods we eat; water-soluble fiber obviously dissolves in water, and insoluble fiber does not. Soluble fiber is digested by bacteria in the gut, and this process has a number of beneficial effects on the system. (3)

The soluble fiber found in foods like nuts, seeds, oat bran, lentils, beans and certain fruits and vegetables attracts water and turns to a gel, slowing digestion. The insoluble fiber found in foods like whole grains and vegetables bulks up the stool, and may help foods pass through the digestive system more quickly. (4)

Fiber helps your gut bacteria flourish. Each of us has around a hundred trillion gut flora living in our digestive tract, ten times as many as the number of cells in our bodies. Gut flora enjoy a safe environment, and in turn, perform services for the body it can’t do on its own.

These bacteria affect everything from brain function and immune response to blood sugar and weight. (5, 6, 7, 8)

Most of the food we eat is absorbed into the bloodstream quickly, so the bicyle is last in line to get the goodies from it. When the fiber from our diet finally makes it to the large intestine, Gutbacteria can digest it, so they go to work on moving what has been moved along mostly unchanged up to that point.

Prebiotics are a byproduct of this digestion, which increases what’s called the “friendly” bacteria population; when certain species of bacteria thrive in this inner environment, they can positively or negatively affect ratios of lean body mass to body fat. (9)

Butyrate is one of these byproducts, and has been associated with improved colon health. (10, 11) The short-chain fatty acids produced by the digestion of fiber appear to have positive influences on patients with Crohn’s disease and irritable bowel syndrome. (12)

Fiber helps with weight control and blood sugar levels. Different kinds of fiber can have different effects on digestion, as well as on sensitive regulatory processes like blood sugar levels. High-fiber foods are usually lower on the glycemic index, so even vegetables high in natural sugars like sweet potatoes, carrots, parsnips, and beets don’t cause significant spikes in blood sugar because it takes longer to digest them. (13)

Low-fiber foods can cause problems for people with diabetes and other people who want to avoid the effects of blood sugar spikes.

The signal to stop eating comes from the feeling of satiation that comes from the increased space in the stomach. The effect is that a focus on high-fiber foods in the diet may result in a lower overall intake of calories.

In a recent study, women were randomly assigned to follow two different diet plans, one with a standard low-fat diet and the other with a high water content fruit and vegetable diet.

Both groups lost weight: about 14 pounds average for the low fat group, and 17 pounds for women who ate their fill of added foods, all of which were rich in fiber. The women eating plenty of fruits and veggies ate more food by volume, but consumed fewer total calories. They never felt hungry. (14)

Glucomannan, a water soluble fiber supplement derived from the elephant yam, has shown promise as an effective weight-loss supplement. This super-fiber will absorb 50 times its own weight in water, so when taken before a meal with a glass of water, it puffs up in the stomach, creating a full feeling.

Weight-loss supplements made with glucomannan were tested during a 5-week trial with 176 overweight subjects who followed a low-calorie diet. Results were compared to a control group taking placebos, and those who used the supplement dropped up to 6 more pounds than the control group. (15)

Including plenty of dietary fiber in meals also prolongs the sensation of fullness, which can be helpful in achieving weight-loss goals. (16)

Scientists continue to study the data, but it also appears an abundance of friendly gut bacteria is associated with a leaner Body Mass Index (BMI). (17)

Fiber can help prevent chronic disease. Fiber can positively affect cholesterol levels and other vital health markers. (18)

Research suggests that eating more fiber may be a contributing factor to why plant-based diets have been successful in dropping cholesterol levels, as well as triglyceride measurements and blood pressure. These conditions jack up the risk of coronary heart disease, so upping fiber intake may be useful in treating patients at high risk for cardiovascular problems. (19)

The World Cancer Research Center recommends a plant based diet for decreasing the risk of developing cancer, noting that high fiber intake is especially important in preventing bowel cancer. (20)

Adequate dietary fiber has been associated with a reduction in the risk of developing cardiovascular disease. (21) A study report issued by the National Institutes of Health tracked the health and dietary habits of 50,000 men and women in Japan over 14 years; those who consistently included more fiber in their diets had a lower incidence of cardiovascular disease. (22)

Side effects

If you aren’t used to a high fiber diet, fiber supplements can cause gas and bloating. When you have a lot of fiber in your diet, yourbacteria in your gut can quickly colonize.

What did the result be? There was gas and a lot of phlegm. These side effects can be avoided by using a few ways. To be patient is the first thing that needs to be done. As your body adjusts to higher fiber intake, you will likely have fewer problems with gas and bloating.

f that’s not enough, you can try taking a probiotic supplement to restore balance to your body’s microbiome. Another strategy to try is taking a digestive enzyme to break down some of the other compounds in your diet that might be causing gastrointestinal complaints.

It’s now possible to split your daily fiber intake into smaller, more frequent doses. It is a bit less convenient, but you will still get the same benefits.

Recommended dosage

Americans and other citizens of Western countries only get about 15 grams of food per day. The American Heart Association recommends double the amount of fiber as an appropriate dose, and it could be as little as 10 grams per day.

Indeed, in a meta-analysis of randomized controlled trials on using fiber supplements to reduce hypertension (and hopefully the incidence of cardiovascular disease), the average fiber supplement dose across 24 different studies was 11.5 grams of fiber supplement per day (23).

Some studies used a lower dose, while others used a higher dose. If you want to reap the long-term health benefits of fiber supplementation, you should start with a dose of around ten grams of fiber per day, as the results of this meta-analysis suggest that this dosage was an effective way to reduce blood pressure.

If you aren’t getting the relief you want from six grams of fiber per day, ramping up to ten or more grams per day is a good strategy.

One important thing to note is that these dosages refer specifically to the fiber dosage, not the overall amount of powder. Fiber supplements are not 100% fiber by weight, so make sure you check the nutrition label to get accurate dosing information.

FAQ

Is fiber able to help with weight loss?

A: Yes, there’s good evidence that fiber helps with weight loss. It’s an effective appetite suppressant, meaning that it stimulates your body’s satiety response, indicating that you’ve gotten your fill of food and making you less inclined to eat more.

People who eat more fiber are less likely to overeat and gain weight, and moreover, fiber is an excellent way to fight some of the biggest negative health effects of being overweight: the increased risk for cardiovascular disease and the increased risk for type two diabetes (24).

While they aren’t the most high-tech supplement for weight loss, they are effective and have an excellent safety profile. If your diet isn’t already high in fiber, you should definitely add a fiber supplement if you are looking to lose weight.

A: Is fiber able to help with the disease?

A: Dietary fiber is a popular way to “consolidate” stool, because it provides bulk in your digestive tract. A lot of research has been focused on using supplemental fiber to improve diarrhea in people in hospitals, and much of it supports the use of fiber for this purpose (24).

Fiber helps restore healthy populations of gutbacteria, which in turn improves the lining of the intestines. It is important to address whatever underlying cause is resulting in diarrhea, even if the changes are favorable from the perspective of reducing the disease.

If you are on a keto diet, is fiber supplementation important?

A: The necessity of taking a fiber supplement on a keto diet depends entirely on what foods you are eating to stay in ketosis.

If your keto diet is high in fibrous foods like kale and spinach, you’re probably fine without a fiber supplement. But if you rely on foods like bacon, chicken, cheese, and coconut oil, you should consider a fiber supplement—these foods, while keto-friendly, don’t have much in the way of fiber content.

Your body can’t derive any calories from fiber, so a fiber supplement isn’t going to affect your ability to stay in ketosis.

A: When should you take a fiber supplement?

A: The timing on when to take a fiber supplement depends to some extent on what you’re trying to get out of taking a fiber supplement.

It is common to take your fiber supplement in one dose, right before bed, if you are taking a fiber supplement to deal with constipation.

Having a regular bowel movement is something this can help with. If you want to take fiber to help with weight loss, it is better to take it in the morning or afternoon.

You can use the effects of fiber on your appetite to reduce your food intake. You wouldn’t be eating at night anyways and taking a fiber supplement at night won’t help.

A: Is fiber supplements able to help with constipation?

A: Yes, one of the core applications of taking a fiber supplement is for reducing constipation. Research supports using between six and eleven grams of fiber in the form of a supplement to reduce the symptoms of constipation.

It takes up to a few days to start working, but it is safe and does not induce reliance like some other anti-constipation supplements, making it a very good first option for constipation.

What are the foods that have the highest amount of fiber?

A: When it comes to fiber, healthy foods are almost exclusively rich in fiber: leafy greens like broccoli, artichokes, spinach, and kale are all excellent sources of fiber, as are legumes (i.e. beans and lentils) as well as nuts like almonds.

Most people on a Western diet don’t get enough of these healthy foods to fulfill their fiber needs. The average American gets less than half the recommended amount of fiber per day.

A: What does fiber do in the body?

A: Fiber plays a critical role in your digestive tract. First off, it provides bulk, meaning it helps your body maintain regular and healthy bowel movements.

Fiber supplements are useful for both CSD and GI issues. Fiber acts as an appetite suppressant because of the bulking effects it has on the body. The fiber in your gut is good for the flora. Your body can’t digest or extract energy from fiber, but it can use the probioticbacteria to digest it.

Even though the action of fiber is limited to your gut, the fact that your neurotransmitters and inflammation can be influenced by probioticbacteria highlights the important role that fiber can play in regulating your overall health.

A: What fruits have high levels of fiber?

A: Most staple fruits have fairly high fiber content: bananas, apples, oranges, and strawberries are all fairly high in fiber, and raspberries and blueberries are particularly notable for their fiber content.

mangoes are rich in fiber and are a tropical fruit. Both fruits and vegetables have anti-oxidants that are known to reduce the risk of chronic diseases like heart conditions and cancer.

What amount of fiber should you get per day?

A: In terms of overall fiber consumption, the recommended amount is 25 grams of fiber per day in your diet, according to the American Heart Association (26). Some other health experts recommend at least 30 grams per day, and as with many other nutrients, exceeding the bare minimum is a good thing.

Since not all of the material in a fiber supplement is actually fiber, it is important to check the nutrition label to make sure that you are getting the right amount of fiber.

Related articles

Recap

As digestion processes take place, fiber feeds friendlybacteria in the gut that help keep everything functioning smoothly.

This may be part of the reason why eating a high-fiber diet appears to be a healthy choice, but other factors are involved. It may take a long time for the particulars to be found.

It looks like a smart bet to keep those high-fiber foods on your plate or take a fiber supplement.

For BodyNutrition‘s #1 fiber recommendation, click here.

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