Lots of people are in need of fiber in their diet. In fact, a measly 5 percent of the population in the U.S. gets enough fiber. If you get sufficient fiber, you don’t need to deal with common bowel issues like constipation. That is why eating lots of whole grains, fruits and green leafy vegetables are required. However, for those who want to bridge that nutritional gap, you can supplement your diet with quality fiber powders. Here are some of our excellent picks.
- What food sources are rich in fiber?
Answer: Fiber can be acquired through foods like lentils, artichokes, split peas, lima beans and black beans. Soluble fiber takes in water in food and turns into a semi-solid substance which slows down digestion. Soluble fiber also helps minimize cholesterol levels, regulate blood sugar and lowers chances of acquiring type 2 diabetes. You can find soluble fiber in foods like oatmeal, barley, beans, flax seeds, dried peas, apples, oranges and carrots. Insoluble fiber gives the stool its bulk and it does not take in water—it allows food to budge throughout the digestive system in a faster manner to ease constipation. It also helps reduce risks for cardiovascular diseases and diverticulitis. Insoluble fiber is found in foods like nuts, seeds, wheat bran, brown rice, bulgur and green leafy vegetables.
- What are the fiber sources used in dietary supplements?
Answer: There are 4 sources of fiber used in dietary supplements. Psyllium is gathered from seed husks and contains a mix of both soluble and insoluble fiber. Methylcellulose is gathered from plant cellulose and is the soluble fiber kind. Inulin is derived from chicory root and is the soluble fiber kind. Wheat dextrin is sourced from wheat and is a soluble fiber type.
- How much fiber should one take daily?
Answer: The Academy of Nutrition and Dietetics suggests that men should consume at least 38 grams of fiber each day while women should consume at least 25 grams. Fiber supplements can be taken on an empty stomach.
Our Top Picks
NOW Foods Supplements Psyllium Husk Powder
- Soluble fiber type
- Contains high-quality psyllium husk
- Great fiber source
- GMP-quality assured
The NOW Foods Supplements Psyllium Husk Powder is the soluble fiber type, meaning it absorbs water in food and helps with fullness. It is derived from psyllium seed husks and provides 6 grams of fiber required for the 7 grams of fiber necessitated every day for maximum benefits. The powder is halal and kosher with quality that passes GMP standards. It was not produced with wheat, gluten, yeast, soy and other common allergens. For better gut health and constipation prevention, this option is a good choice.
Zebora Kids-Probiotics & Prebiotics-Powder Fiber Supplement
- Suitable for toddlers and children ages 3+
- Supports children’s digestive health
- Promotes kids’ nutrient absorption
- Enhances children’s immune system
This children’s probiotic contains 5 billion CFUs and 8 specially selected strains which are more than other kids’ probiotics. A child’s gut is home to 70% of their immune system. Probiotics supplement give 100% support for the child’s gut. Help with kid’s digestive, diarrhea, bowel movement, nutrient absorption, immune support.
MRM Nutrition Whole Food Raw Organic Fiber
- 6g of whole food organic fiber
- Supports cardiovascular health
- Assists with digestive health and regularity with minimal bloating/gas
- Supports healthy blood sugar balance, weight management, and appetite control
- With prebiotic fibers and enzymes
Made with a unique blend of soluble and insoluble fibers for optimal gut health. Dietary fibers are certain carbohydrates found in vegetables, fruit, and grains that your body cannot fully digest. Fibrous foods are classified as soluble or insoluble. Soluble fibers dissolve in water to form a gel-like material whereas insoluble fibers do not dissolve in water. Adding fiber to meals is an easy and convenient way to help curb your appetite, promote regularity, and support healthy cholesterol and blood sugar balance. Our Organic Fiber is made with ingredients derived from nature, and nothing artificial.
Benefiber On the Go Prebiotic Fiber Supplement Powder
- Daily fiber powder supplement
- Sugar and gluten-free
- Made with wheat dextrin
- Dissolves clear
Give your gut love and care by taking a dose of Benefiber On the Go Prebiotic Fiber Supplement Powder. This powder is made from wheat dextrin thus it’s the soluble fiber kind, completely free from gluten, sugar and artificial flavorings. The powder goes on clear when dissolved and it’s great to add into your beverages and choice foods. The powder also facilitates the development of good bacteria for better digestive health. Recommended for people 12 years and older.
GoBiotix Prebiotic Fiber Boost Powder
- Plant-based digestive support
- Nutraflora FOS prebiotic
- Sugar-free powder
If you are after great digestive support, you can rely on GoBiotix Prebiotic Fiber Boost Powder. This one comes with organic plant-based ingredients for clean fiber intake, rich in advantageous micro and macronutrients. It contains prebiotic fibers which have been clinically proven to facilitate the growth of good bacteria in the gut and offer sustenance for active probiotics while at the same time, improve the digestive tract. It has Nutraflora soluble prebiotic fiber which is responsible for good bacteria development.
MICROINGREDIENTS Organic Triple Soluble Fiber Powder
- Contains inulin, acacia and psyllium husk fibers
- Organic blend
- Gluten and GMO-free
- Comes with scoop
If you are not too fond of supplements in capsule or tablet form, you can opt for powder variants. For those seeking a reliable fiber supplement, you may be interested in the MICROINGREDIENTS Organic Triple Soluble Fiber Powder blend. This one has inulin, acacia and psyllium husk fibers which help promote better gut health and prevent common digestive issues like constipation. The product is also free from unnecessary ingredients like GMOs, gluten, artificial colors and flavorings, soy, fillers, additives and preservatives. Add it on smoothies, shakes, soups or any food/drink of your choice.
Kirkland Signature Psyllium Fiber
- 100% natural psyllium husk fiber
- Helps lower cholesterol levels
- Retains healthy blood sugar levels
- For better digestive health
The Kirkland Signature Psyllium Fiber powder is composed of 100 percent natural psyllium husk fibers—this type of fiber source is rich in both soluble and insoluble fibers thus it supports digestive and cardiovascular health. Psyllium is a laxative that helps provide bulk to your school—it absorbs water in the digestive system to promote better bowel movement without the gas. If you want regular bowel movement and overall digestive health, it pays to include this powder in your meals or snacks.
Healthy Origins Fiber All Natural
- Rich fiber source
- Vegan fiber powder
- Flavorless and grit-free
The Healthy Origins Fiber All Natural powder supplement contains a higher fiber content compared to psyllium husk and is a vegan product. It has a formula which has been clinically-proven to enhance growth and production of good bacteria in the gut. The powder does not have a gritty texture nor presents a flavor thus it’s great to use on both sweet and savory food or as an extra ingredient in shakes and smoothies. The powder will not gel as well once it gets in contact with liquids—it is smooth and dissolves easily in water or juices.
Your health matters, and you should be observant of your gut’s health. If you tend to experience constipation and other digestive problems, we think it’s time that you consider including fiber supplements in your diet. Fiber powders are an excellent and easy way to do this since you can add the stuff in your shakes, smoothies, other choice beverages and even various dishes or snacks.