Functional and dietary fiber supplements to help support your digestive health
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Consuming enough fiber is important for both digestive and overall health. Higher intakes of dietary fiber are associated with decreased risk of chronic diseases like type II diabetes, heart disease, and certain types of cancers. While it's best to consume fiber from food sources, fiber supplements can be helpful in reaching your daily goals. Additionally, certain fiber supplements, or functional fibers, can target specific digestive conditions, and some may improve cholesterol and blood sugar control.
"A daily supplement can be used to regulate symptoms. But not all fiber works for all symptoms," says Laura Frado, MS, MD. Understanding the effects of different fiber types and dosages is key when considering supplements. A fiber supplement can help with diarrhea, constipation, or both. It's essential to choose a fiber product that is both backed by clinical evidence and a good match for your individual needs. Registered Dietitian and author Tamara Duker Freuman MS, RD, CDN notes that her patients "often use the term ‘life-changing’ when referring to the effect of a well-chosen fiber supplement on their diarrhea or constipation."
If you have a specific health condition, it’s important to speak with a healthcare provider before trying a product, as some fiber supplements can make particular conditions worse. To recommend the best fiber supplements for digestive symptoms, our GI dietitian used the latest research, her experience working with hundreds of patients, and the insights of trusted colleagues to provide evidence-based guidance.
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. If you have ongoing or worsening gastrointestinal symptoms such as severe constipation, diarrhea, or abdominal pain, it’s best to work with a healthcare provider to clarify the nature of the condition before supplementing fiber. Additionally, you should avoid fiber supplements if you have difficulty swallowing, esophageal stricturing, impacted stool, bowel obstruction, or active intestinal inflammation.
Functional fibers are defined by the Institute of Medicine as "isolated, non-digestible carbohydrates that have been shown to have beneficial physiologic effects in humans," backed by clinical research evidence. These benefits include lowering cholesterol, improved blood sugar management, and bowel movement regulation, depending on the type of functional fiber. It is important to note that functional fiber supplements are not intended to replace dietary fiber from foods, which come with the added benefits of other nutritional properties.
Psyllium Husk is a non-fermentable, soluble fiber with viscous, gel-forming properties. Its high water-holding capacity helps to bulk stool and can uniquely help with both diarrhea and constipation. Additionally, it can help to lower cholesterol and improve blood sugar control. Because it is non-gas producing and does not irritate the gut lining, it is suitable for those with IBS. Of all the functional fibers, psyllium husk has the most clinical backing.
Methylcellulose is a non-fermentable, viscous, non-gelling, soluble fiber that can help to alleviate constipation and bulk liquid stools. However, there is limited clinical evidence of the stool regulating evidence of methylcellulose.
Calcium-polycarbophil is a non-fermentable, insoluble fiber with water-holding capacity that can be effective for both constipation and diarrhea. It has been shown to improve regularity in those with IBS-C and IBS-D.
Beta Glucan (b-glucan) is a fermentable, soluble fiber naturally found in cereal grains like oats. It has been clinically proven to help lower cholesterol and improve glycemic control. However, it has not been shown to improve bowel regularity. Because it is fermentable, it can produce gas in the gut and, therefore, would not be recommended for those with IBS.
It is important to note that fermentable fibers are generally not recommended for those with IBS, as they can be gas-producing. Additionally, insoluble, fermentable fibers can be irritating to the gut lining. Fermentable, functional fibers include inulin, fructooligosaccharides (FOS), and wheat dextrin.
There are also dietary sources of fiber that can help to supplement your daily intake of fiber. These can be added to foods or blended into smoothies. They include:
Flaxseed and Chia seed are whole food sources of both insoluble and soluble fiber. Consuming flaxseed and chia seeds can help to increase your dietary fiber intake and may help to maintain bowel regularity and alleviate constipation. They are also fermentable fibers that can help promote a healthy gut microbiome. Additionally, they are both good sources of omega-3 and minerals like magnesium and iron.
Wheat Bran (coarse) is an insoluble fiber that stimulates the colon to secrete water and mucus, which can help to alleviate constipation. In contrast, fine wheat bran can have a constipating effect. Wheat bran can be added to different foods and is also used as an ingredient in breakfast cereals. Because wheat bran is irritating to the gut lining, it is not a suitable fiber supplement for those with IBS.
Suitable for diarrhea and constipation
Proven to help lower LDL cholesterol
Of all the supplemental fiber types, we recommend Konsyl's Daily Psyllium because psyllium holds the strongest evidence for digestive health benefits. Konsyl is a mostly soluble fiber that comes from the husks of Plantago ovata plant seeds. As it gels, it takes on a lot of moisture, so it works to add soft bulk to your poop. Research supports psyllium’s significant benefits for treatment of functional constipation and its ability to alleviate diarrhea. As a bonus to helping with digestive conditions, psyllium can also improve blood sugar control and lower LDL cholesterol.
Although psyllium is sold in many supplements, we prefer Konsyl’s organic ground psyllium husk because it is free of added ingredients that can worsen symptoms, such as sugar alcohols and artificial sweeteners. Konsyl is available in a powder and a convenient capsule form, though it may take a larger dose (five capsules) to equal one serving of powder. Psyllium gets gooey in cold liquids, so avoid letting it sit for long. Instead, you can add this flavorless product to a wide variety of recipes and prepared foods, such as smoothies and smoothie bowls, oatmeal, and baked goods.
Key fiber source: Psyllium Husk | Serving size: 1 teaspoon | Amount of fiber per serving: 5 grams
Third-party tested for purity and potency
Most research-backed form suitable for diarrhea, constipation
Proven to help lower LDL-Cholesterol and improve blood sugar control
Large capsule size can be difficult to swallow
If you prefer a capsule form instead of a powdered psyllium husk supplement, we recommend NOW Psyllium Husk Caps. As mentioned in our overall top pick, psyllium has the strongest evidence for digestive health benefits compared to other functional fiber supplements on the market. In addition to helping to alleviate both diarrhea and constipation, it can help to improve blood sugar control and lower LDL cholesterol.
The three capsule serving contains 1,500 milligrams of psyllium husk powder, with 1.1 grams of fiber. Each serving should be taken with at least eight ounces of water, and it is recommended by the manufacturer to take two to three servings per day to support bowel regularity.
These capsules are third-party tested for purity and potency, including heavy metal testing, so you can trust it contains what is listed on the label. Psyllium husk is non-fermentable, so it is not gas producing, and is typically well tolerated when take with adequate amounts of water.
Key fiber source: Psyllium Husk | Serving size: 3 capsules (1,500 mg) | Amount of fiber per serving: 1.1 grams
Suitable for all forms of IBS, diarrhea, constipation, and urgency
Large pill size can be difficult to swallow
We recommend FiberCon for how effective it is regardless of which stool difficulties you experience. Although this unique synthetic fiber is 100% insoluble, it acts a lot like soluble fiber as it takes on a significant amount of water in your colon (FiberCon claims to swell to 60 times its weight in water). This is very desirable for people with diarrhea since it can firm up and slow down the stool, but it can also add soft bulky mass to dry/hard-to-pass poop.
FiberCon is a dynamic product and has been shown to improve pooping regularity and discomfort in people with IBS with diarrhea (IBS-D), IBS-mixed type (alternating constipation and diarrhea), as well as IBS with constipation (IBS-C).
The main ingredient of FiberCon, calcium polycarbophil, is also unlike most purely insoluble fiber supplements in that it resists gut fermentation, so it is non-gassy. Just two pills (1 gram of fiber) is a standard dose versus four or more capsules suggested for other products. FiberCon’s pill form is easy to remember and good for transport, but the larger pills are not appropriate if you have swallowing difficulties.
Key fiber source: Calcium Polycarbophil | Daily Serving size: 2 pills (1250 mg) | Amount of fiber per serving: 1 gram
Easy to add to drinks, smoothies, and food
Not a good choice for IBS-D
We love that Spectrum's milled flax is a simple, organic ground seed that may help alleviate constipation and provide other health benefits. One study found ground flaxseed worked better than psyllium to improve pooping frequency amongst constipated patients, while another study found it to be superior to the effect of lactulose (a laxative).
Compared to whole flaxseed, Spectrum’s milled flax enhances its water absorption in the digestive tract, which means it can add soft bulk to stool for constipation relief. If you are looking for a whole-food-based fiber aid, add a serving of Spectrum’s ground flaxseed to oatmeal, yogurt parfaits, or even as a plant-based substitute for eggs in baking. It can offer a nice nutty flavor but note that it readily gels with moisture, so it may be best to start with a small amount in food. If you have diarrhea, adding a flax meal supplement will likely not be beneficial.
As a bonus, Spectrum’s Organic Ground Flaxseed contains 2.9 grams of health-promoting Omega 3 fatty acids per serving and may help lower cholesterol and improve blood sugar control.
Key fiber source: Ground flaxseed | Daily Serving size: 2 Tablespoons (14mg) | Amount of fiber per serving: 3 grams
USDA Organic, whole food, fiber blend
Easy to add to drinks, smoothies, and food
May not be suitable for those with IBS
Garden of Life Raw Organic Fiber is a great option if you are looking for a dietary fiber supplement to boost your overall fiber intake, which can help promote bowel regularity. We love that Garden of Life Raw Organic Fiber is USDA Organic and third-party tested for purity and potency, with an NSF Certification of contents. You can add this powder to 10 to 12 ounces of water, or mix it into other beverages, smoothies, oatmeal, cereal or yogurt. Note that it does not dissolve, so whatever you add it to, will thicken in consistency.
This product contains both soluble and insoluble fiber from a blend of 15 different sprouted seeds, legumes and grains, including flaxseed, amaranth, quinoa, chia seed and more. A one scoop serving contains 9 grams of fiber, including 4 grams of soluble fiber and 5 grams of insoluble fiber. It also contains a probiotic strain called Bacillus coagulans, which some studies show may relieve constipation, however, more research is needed.
Because this supplement contains fermentable fibers, it may not be tolerated by those with IBS. It is also a high, concentrated dosage of dietary fiber, which can cause bloating and GI discomfort in some. We recommend starting with a half dose to test for tolerance, and be sure to consume adequate amounts of water to avoid potentially constipating effects.
Key fiber source: A blend of 15 organic, whole foods | Daily Serving size: 1 Scoop (27g) | Amount of fiber per serving: 9 grams
Suitable for multiple bowel patterns—IBS-D, IBS-M, diarrhea
More capsules needed per dose
Not a good choice for those with IBS-C
A full dose of Citrucel contains 2 grams of methylcellulose, a 100% soluble, gelling, non-fermentable fiber that can alleviate multiple bowel troubles. This particular synthetic fiber has a soft bulk-forming property which is desirable for constipation as well as diarrhea. As soluble fiber absorbs water, it can slow down watery or urgent stools. At the same time, the fiber water absorption hydrates dry stool. It’s a win-win. Citrucel comes in a convenient pill form, and it is unlikely to cause gas because it is not fermented in the gut.
Although studies have demonstrated the stool-regulating benefits of soluble fiber, methylcellulose specifically has not been widely studied. However, this fiber supplement is worth a try if you have IBS mixed type (alternating diarrhea and constipation), diarrhea-predominant IBS, or general constipation, though it may not be effective if you have IBS-C.
Key fiber source: Methylcellulose | Daily Serving size: 4 capsules (2000mg) | Amount of fiber per serving: 2 grams
Fiber supplements are safe for most people, though some conditions require caution.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
To come up with this list, we consulted with experts to discuss what to look for in fiber supplements. The experts we spoke to included:
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
Most specific fiber supplements containing the fiber types with the strongest evidence are not third-party tested and may contain additives. However, they are included here if there is good research to support their benefit for regularity. Those with food allergies or intolerances should examine product ingredients and labels, as there may be sources of cross-contamination. Some fiber sources may contain gluten and are unsafe if you have celiac disease.
Physical form: Fiber supplements are most commonly found in pill (capsule), gummy, or powdered forms.
Natural versus synthetic: Fiber sources can also be natural or synthetic. Both synthetic and natural fibers have proven results for stool-normalizing benefits.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Sugar alcohols: Flavored fiber powders or gummies may include sweeteners known as sugar alcohols (i.e., xylitol or erythritol), which have been shown to promote gas and diarrhea.
Prebiotic fibers: Gummy products also usually contain inulin (chicory root fiber) or polydextrose fiber. Other fiber supplements may also contain prebiotic fibers as the main ingredients, though there is limited evidence for their benefits for regularity, and they may cause bloating and abdominal pain. Aside from inulin, other examples include galactooligosaccharides (GOS) and beta-glucans. Inulin is the most studied prebiotic and has some evidence for increasing stool frequency and beneficial gut bacteria, though with associated gas and bloating. If you have IBS or are already gassy, you may want to avoid prebiotic fibers until more data emerges for their use.
Gluten: Some fiber sources may contain gluten and are unsafe for celiac disease.
Probiotics: A number of fiber supplements include probiotics (specific strains of beneficial bacteria). However, there is not enough evidence that shows they are beneficial to help with pooping issues.
Interaction with medications: Fiber supplements may interfere with the body’s absorption of certain medications. It’s recommended that you take fiber two to four hours apart from medication, though always consult a healthcare provider about preexisting conditions and prescription regimens. Fiber supplements may interfere with:
If you take digoxin or lithium, you should avoid fiber supplements. Fiber can impact blood sugar levels, so you should monitor your glycemic response if you have diabetes.
Fiber needs vary based on your age, pre-existing conditions, diet pattern, and overall digestive health. General dietary guidelines recommend about 25 to 34 grams of fiber per day from food sources. The adequate intake of dietary fiber is 14 grams per 1,000 calories consumed. Recommended dietary fiber goals by age and sex assigned at birth (based on Dietary Reference Intakes for total calories) are as follows:
· 2 to 3 years: 14 grams (Males and Females)
· 4 to 8 Years: Females - 17g, Males - 20g
· 9 to 13 Years: Females - 22g Males - 25g
· 14 to 18 Years: Females - 25g, Males - 31g,
· 19 to 30 Years: Females - 28g, Males - 34g,
· 31 to 50 Years: Females – 25g, Males - 31g
· 51+ Years: Females - 22g, Males - 28g
The guidelines for dietary fiber were developed based on whole food sources, not supplements. The American Academy of Nutrition and Dietetics advises consuming fiber from fruits, vegetables, legumes, and whole grains to meet the recommended daily amount, though there are no set fiber amounts to prevent or treat gastrointestinal symptoms. In fact, fiber recommendations arose from a specific association between a high‐fiber diet and reduced risk for heart disease, not digestive disorders.
While individual fiber sources found in supplements have not been proven to provide the same benefits associated with a fiber-rich diet, they can still offer some help for pooping difficulties. The amount of fiber supplement needed to improve your bowel habit will depend on the product, your diet, fluid intake, and individual response. Supplemental fiber should always be added in slowly and per the directions of a healthcare provider.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
While there is no Tolerable Upper Intake Level for fiber (the maximum daily amount that can be safely consumed), concentrated doses can cause constipation, gas, or bloating if you add it too quickly or without enough fluids.
Fiber supplements require adequate fluids. Most fiber supplements recommend 8 ounces of water with a standard dose, though individual product directions may vary. Inadequate fluid intake can cause the supplement to swell and lead to choking, blockages, or stool impaction, as well as gas, bloating, abdominal pain, and constipation.
Fibers vary in their degree of fermentability, which is their digestion by our gut bacteria. As bacteria feed on fiber, they produce gas. Fiber types that are more fermentable and gassy include inulin (chicory root fiber), guar gum, and polydextrose. Fibers with lower fermentability include flaxseed, psyllium, methylcellulose, and polycarbophil.
However, even the least fermentable fibers can produce some gas or bloating at first. Laura Frado, MS, MD, a gastroenterologist at New York Gastroenterology Associates, always reminds her patients, "it may take some time for your body to adjust to the fiber load, but the gas usually improves over time by starting the dose low and slowly increasing."
Flavored fiber supplements, such as gummies, may contain additional ingredients that promote gas production, so if you have IBS or you are prone to these symptoms, you may want to avoid these products.
There is no single best time to take fiber, as it depends on your routine. Consider taking fiber five to eight hours before your usual bowel movement since it takes time to reach the colon.
If you usually poop in the morning (as is common to us due to a higher level of a hormone called cortisol), fiber is likely best timed later at night. If you are typically going in the afternoon, fiber may work better for you if taken in the morning. If you have urgent diarrhea multiple times a day, it may be best to spread out the fiber dose.
Finding the best time may take experimentation, but consider your typical pattern and ensure at least 8 ounces of liquid whenever you take it.
If you have constipation, insoluble fiber products with large, coarse particles can stimulate the colon walls and lead to increased water production to help improve regularity. Examples include ground flaxseed and coarse wheat bran.
Soluble fiber, such as psyllium husk, is also helpful for managing constipation due to its softening and bulking property. Calcium polycarbophil, an insoluble fiber that mimics the action of soluble fiber, has also been shown to significantly improve constipation.
If you are prone to diarrhea, soluble fiber has demonstrated dual benefits for its ability to absorb excess water and slow transit time. Products that can help with diarrhea management include psyllium husk and methylcellulose. Calcium polycarbophil has also been shown to be an effective tool for diarrhea since it adds soft bulk to a stool.
The majority of fiber supplements aim to treat constipation and help you poop. Insoluble-rich fiber sources, such as ground flaxseed and coarse wheat bran, have a demonstrated laxative effect by stimulating the colon, while bulking agents such as psyllium and polycarbophil work to retain water in the stool.
However, if going more is not your goal, a soluble fiber supplement can still offer a great benefit for regularity without causing excessive pooping. Its dynamic ability to absorb water means that it can both soften dried-out poop and absorb excess liquid to prevent diarrhea.
Fiber-related constipation can come from too much or too rapid intake or from inadequate water. Gradual incorporation and fluids are key! Some fiber supplements also decrease poop moisture, which can lead to constipation. Products including wheat dextrin and finely ground wheat bran have been shown to have this effect.
If you have constipation or dry, hard-to-pass stools, a fiber supplement with a good water-holding capacity, such as psyllium, polycarbophil, or methylcellulose, may be a good fit. If you are very backed up, you may benefit from clearing stool with a laxative course before adding fiber.
In general, fiber supplements cost less than $1 per recommended serving. In fact, most fiber supplements range around $0.50 or less per serving. Our best overall pick, Konsyl Daily Psyllium, costs $0.53 per teaspoon serving—about $30 for 57 servings.
Other options like FiberCon or ground flaxseed cost less, around $0.23-$0.32 per recommended serving. Citrucel caplets are the highest cost per serving from our roundup at $0.80 per recommended serving.
Suzie Finkel, MS, RD, CDN, is a Registered Dietitian specializing in the nutritional management of digestive problems. She holds a master’s degree in nutrition from Columbia University and has trained in numerous clinical gastroenterology settings. As a GI dietitian, she provides evidence-based nutrition services for an array of conditions, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), constipation, and diarrhea. She utilizes fiber therapy often to help her patients improve their symptoms. Her goal is to demystify nutrition (mis)information and facilitate digestive comfort.
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