Dietitian-Approved Fiber Supplements To Help With Your Tummy Issues

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If you've been shopping for fiber supplements lately to deal with your uncomfy bathroom issues, you've come to the right place. Getting enough fiber from food is always the goal, but not everyone can do this easily. Luckily, supplements can help you get your digestion back on track—and they come in handy on those days when you simply can't poop.

Fiber is naturally found in foods like fruits, legumes, vegetables, and whole grains, and eating a variety of these foods can help you meet your daily fiber goal, which is around 25 grams for women per day, says dietitian May Zhu, RD, the founder of Nutrition Happens.

Best fiber supplements

But why is fiber so important? “Fiber plays a crucial role in digestion, helping to bulk up and move stools through the digestive tract,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “It also helps regulate blood sugar levels, can lower cholesterol levels, and promotes a healthy gut microbiome.”

Having enough fiber can also help you to feel full, which may assist with weight management, Keatley says. A high-fiber diet has even been linked with a lower risk of being diagnosed with breast cancer, per a 2020 study—and high fiber intake is associated with a lower risk of type 2 diabetes, research shows.

What To Consider

Ingredients

There are a few go-to active ingredients you’ll usually spot in fiber supplements, including psyllium husk, inulin, methylcellulose, and wheat dextrin, Keatley says. However, you should always check the label for any additives, artificial sweeteners, or potential allergens, and opt for supplements with minimal additional ingredients, adds Erin Palinski-Wade, RD, a registered dietitian and author of 2-Day Diabetes Diet. It’s also best to shop from reputable brands that undergo third-party testing for quality and purity or have documentation of their own stringent testing to eliminate the risk of unknown ingredients, she says.

As a general rule of thumb, opt for a supplement with a shorter ingredients list, says Jessica Cording, RD, is the author of The Little Book of Game-Changers. The less complicated, the better, and do your best to steer clear of products with added sugar.

Soluble vs. insoluble fiber

There are two main types of fiber: insoluble and soluble fiber. Insoluble fiber does not dissolve in water and helps create bulk in the stool, while soluble fiber dissolves in liquids and helps create a gel-like consistency that promotes stool regularity. “To optimize digestion, ideally, we need a mixture of both in our diets,” says Zhu. “Most supplements will be broken down into mainly these two categories and may contain both in one product, but you might also find fiber supplements on the market these days that include prebiotic fiber, which is a type that helps feed the good gut bacteria in our digestive tract to promote healthy digestion.”

Those who are dealing with constipation and want to support digestion will benefit from a product that contains insoluble fiber, whereas soluble fiber is best for lowering cholesterol and blood glucose management, says Palinski-Wade.

Type of supplement

How do you know if gummies, capsules, or powders are best? Here’s the sitch: the best type of supplement is the one you can be most consistent with, since consistency is what matters most to gain the benefits from fiber supplementation, says Palinski-Wade. Powders are versatile and can be mixed into drinks or foods, while capsules and tablets are portable and easy to take on-the-go, she says. Fiber gummies can be delicious, but if they have added sugar, they may not be the best choice for those working to regulate blood sugar, she notes.

Pro tip: You can take a fiber supplement “in between meals and away from when taking oral medications,” Keatley says. Why? “Jamming a ton of fiber into your system all at once is not an ideal way for the body to handle it,” he says.

How we chose

For the past year, Women’s Health editors and writers, including Ashley Martens, Korin Miller, and Andi Breitowich vetted the bestselling, most popular, and top-rated fiber supplements. Our team consulted six registered dietitians who narrowed down the best 10 items for a wide range of needs and preferences. If you’ve tried to up your fiber intake and still need help, here are 10 dietitian-approved fiber supplements for women.

Psyllium Husk Powder

After considering the best fiber supplement products, we determined this to be the best overall pick for its versatility. This single-ingredient fiber supplement contains both soluble and insoluble fiber. “This can work to relieve both constipation by increasing stool bulk and diarrhea by helping to absorb water and slow down stool passage in the colon,” says Zhu. The organic psyllium husk fiber can be added to any liquid or soft food to support gut health, digestion, and overall health, says Palinski-Wade. NOW is also a trusted brand due to their rigorous testing to ensure product purity, so you can feel confident knowing you’re getting the highest quality product with no added ingredients, she adds.

Read More: 10 Best Fiber Supplements Of 2024, Per Doctors

Prebiotic Fiber Gummy

If you love gummies, you'll be a fan of these delicious, fiber-packed chewables. “These are orange sorbet-flavored and get their fiber from chicory root providing three grams of fiber per two gummies,” says Amy Gorin, RDN, an inclusive plant-based dietitian and the owner of Master the Media in Stamford, Connecticut. The prebiotic fiber gummies are plant-based, vegan, gluten-free, and non-GMO, and are specifically designed to keep you regular, prevent constipation, and support good gut bacteria. Bonus: the gummies are third-party lab tested for quality and purity.

Advanced Digestive Health Prebiotic Fiber Supplement Powder With Probiotics

Need a fiber supp you can take with you on the go? Try this one. You can mix it into drinks or food easily. "It gets its fiber from guar gum and also contains a boost of gut-friendly probiotics,” says Amy Gorin, RDN, an inclusive plant-based dietitian and the owner of Master the Media in Stamford, Connecticut.

Dr. Formulated Organic Fiber Supplement Powder

This formula is made with five main ingredients from whole food sources (acacia, orange peel, baobab fruit, apple peel, and cranberry) and provides five grams of prebiotic fiber per serving. In addition, it is free from added sugars and suitable for a variety of different lifestyles, says Zhu. The organic powder is unflavored and supports your gut, digestion, and occasional constipation, so it’s the perfect fiber boost to add into your favorite food or beverage. Oh, and there’s no added sweeteners or artificial colors.

Hemp Yeah! Organic Max Fiber Protein Powder

This fiber supplement provides a protein boost as well. “I love that this only contains hemp powder, and you get 13 grams of both fiber and protein in one serving," says Zhu. "Plus, you get the added benefits of omega-3 fatty acids from hemp seeds." The plant-based powder is easy to blend so it’s perfect for adding to smoothies, oatmeal, or protein shakes, and the pure hemp fiber will keep you regular. Plus, it’s sugar-free, gluten-free, and allergen-free.

3-in-1 Fiber Capsule

These sugar-free Metamucil capsules contain plant-based psyllium husk and may be a more convenient way to take fiber compared to the powder form, says Zhu. The unsweetened, sugar-free capsules are also a four-in-one deal: they’re designed to help you maintain healthy blood sugar levels, lower cholesterol, promote digestion and gut health, and support regular bowel movements. Another perk? Metamucil is a top-recommended brand, according to Palinski-Wade, so you can trust the quality and purity of your supps.

Sugar-Free Gummies With Vitamin D3

In addition to featuring the most clinically researched Bacillus probiotic strain, this gummy supplement is naturally sweetened and adds nearly four grams of prebiotic fiber per serving, says Mia Syn, RD, the founder of Nutrition by Mia. Prebiotic fiber works synergistically with probiotics to improve digestive health, and the delicious chewable also provides vitamin D3, a nutrient that many Americans fall short on, notes Syn. The gummies can be taken with or without food and the extra boost of fiber is formulated to support regularity and immune health.

Gut Guru Prebiotics and Probiotics Gummies

This gummy supplement provides three grams of dietary fiber per serving from inulin, which is a prebiotic fiber that helps selectively nourish the good bacteria in the gut to support digestion as well as immune health, per Syn. It also contains probiotics to potentially add additional good bacteria to your body, she says. The tasty gummies contain 1 gram of added sugar, but they’re non-GMO, vegan, and gluten-free. Zhou Nutrition products are also lab verified so quality and purity are ensured.

Kos Organic Inulin Powder

Kos inulin powder is an unsweetened soluble fiber that fights constipation to keep your digestive tract movin’ and groovin’. It’s non-GMO, plant-based, organic, and produced in a certified facility (which we love to see). Inulin is also a natural prebiotic which helps buff up your gut-friendly bacteria and reduce inflammation in the GI system. The supplement may have a subtle flavor, but it makes a great addition to coffee, smoothies, and baked goods when you need an extra boost of fiber.

FiberMend Prebiotic Fiber Powder

If you’re looking for a plant-based, water-soluble fiber to help maintain optimal digestion and squash constipation, here ya go! Thorne’s FiberMend prebiotic powder is gluten-free, dairy-free, soy-free, and free of sugar and artificial additives. The formula packs a punch with 7 grams of fiber per serving and is extremely versatile for mixing in with your favorite food or drink. The unsweetened supplement is also rich in antioxidants and produces little to no bloating, cramping, or gas.

Meet the experts:

• May Zhu, RD, is the founder of Nutrition Happens.

• Scott Keatley, RD, is the co-owner of Keatley Medical Nutrition Therapy.

• Jessica Cording, RD, is the author of The Little Book of Game-Changers.

• Amy Gorin, RDN, is an inclusive plant-based dietitian and the owner of Master the Media in Stamford, Connecticut.

• Mia Syn, RD, is the founder of Nutrition by Mia.

• Erin Palinski-Wade, RD, is a registered dietitian and author of 2-Day Diabetes Diet.

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