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6 Best Fiber Supplements May 2023, According To A Dietitian
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- Written by Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by
Kathy Shattler, MS, RDN
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Colon Broom
- Eliminates toxins in the body
- Ingredients are organic and natural
- Vegan and 100% gluten-free
- Increases metabolism rate
- Aids weight loss
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Balance Of Nature Fiber & Spice
- Made with whole foods
- No fillers, added chemicals or sugars, pesticides, extracts, or synthetics
- Third-party tested
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KaraMD Pure Nature
- Money-back guarantee
- Doctor-formulated
- Made in an FDA-regulated facility and third-party tested
- Contains 20 greens, fruits, and vegetables
Fiber often doesn’t get the hype it deserves. Most people think it only influences your bowel movements, but in reality, its role in the body extends way beyond the bathroom. Dietary fiber provides many health benefits, such as reducing your risk of cardiovascular disease, helping with blood sugar control, maintaining healthy body weight, and helping to prevent some cancers.
Fiber supplements are plentiful in today’s market with growing awareness of their importance. But how do you know you’re getting the best supplement for your money? This article reviews five of the top fiber supplements available to help you take advantage of their health benefits and embrace your digestive health.
Best Fiber Supplements for Women in (May. 2023)
- Colon Broom – Best Choice
- Balance Of Nature Fiber & Spice – Editor’s Choice
- KaraMD Pure Nature – Most food sources within the product
- Benefiber Original – Best for taking on-the-go
- Garden of Life Organic Raw Fiber Powder – Best for lowering cholesterol
- FiberCon – Best for IBS
What Is Fiber?
Dietary fiber comprises the parts of plant foods that your body cannot digest or absorb as it does for proteins, fats, and carbohydrates. Instead, fiber passes through your digestive system intact. It travels through your stomach, small intestine, and colon before making its exit from your body. Dietary fiber is divided into two categories: soluble fiber and insoluble fiber. Soluble fiber can dissolve in water, whereas insoluble fiber cannot. They come from different sources and operate under different mechanisms. However, each plays a crucial role in your health.
Soluble Fiber
Soluble fiber dissolves in water to form a gel-like material, and once it reaches your colon, it feeds your “good” gut bacteria. Your gut’s “good” bacteria are connected to many health benefits such as weight management, lower cholesterol levels, and glucose control. Soluble fiber can be found in oats, beans, peas, psyllium husk, citrus fruits, and barley. It’s essential to maintain adequate fluid intake when consuming soluble fibers.
Insoluble Fiber
Insoluble fiber does not dissolve in water but instead retains water, making it effective at moving material through the digestive system and increasing stool bulk. In addition to constipation prevention, insoluble fiber may help prevent intestinal disorders by supporting your “good” gut bacteria.
It even aids in weight loss and can help prevent heart disease and inflammation in the body. Furthermore, since it helps maintain a healthy pH in the intestines while removing toxins and carcinogens, insoluble fiber can even play a role in reducing your risk of colon cancer. Insoluble fiber can be found in foods such as whole wheat flour, wheat bran, nuts, seeds, berries, and kale.
Who Should Use Fiber Supplements?
Most people know the importance of adequate fiber intake, but only a tiny percentage actually meet the minimum recommendations each day. Your doctor or registered dietitian can help you determine your individual fiber needs[1], but on average, women need approximately 25 grams of fiber per day and men need about 38 grams per day.
If you’re unable to reach your recommended intake through fiber-rich foods, such as whole grains, fruits, and vegetables, you may benefit from supplemental fiber. In addition, those looking to support their digestive system, relieve constipation and manage the risk of chronic disease may find increased fiber intake to be extremely helpful.
Digestion Support
Your body is home to anywhere between 500 and 1000 species of bacteria comprising trillions of cells. Your digestive system contains a large portion of these bacteria in what is often referred to as your gut flora or gut microbiome. While you serve as a host to these bacteria, some of them return the favor by helping support body functions such as blood sugar control, immune function, weight management, and brain function.
The dietary fiber you consume feeds your “good” gut bacteria. This is because human cells lack the enzymes needed to digest fiber, so it makes its way to the intestines basically intact. There, the fiber is digested and used to feed the beneficial bacteria, eventually producing nutrients that serve you in multiple capacities.
Fiber supports those with digestive system disorders, be it constipation or diarrhea. It also supports good digestion by supporting the gut microbiome.
Constipation Relief
Fiber’s main claim to fame is its role in keeping your bowel movements regular. Generally speaking, fiber can help your body absorb water, increase stool bulk, and speed up its movement through the intestines. However, different supplemental fiber choices may have different effects on your stool.
Fiber sources that draw water to your stool, such as prunes[2], have a laxative effect. On the other hand, fiber that increases the dry mass of stool without increasing the water content may have a constipating effect. Choosing the right supplement for your needs is key. Thankfully, fiber supplements are designed accordingly. If you are experiencing occasional constipation or difficulty with regularity, you’re able to choose the best fiber supplement for constipation. If you’re experiencing frequent loose stools, you have the opportunity to choose the best fiber supplement for diarrhea.
Manage Risk of Chronic Disease
The gut is a key player when it comes to overall health. Many body functions rely on a healthy digestive tract, so adequate fiber intake is crucial, whether through whole foods or dietary supplements. For example, dietary fiber can help with weight management, blood sugar control, cholesterol-lowering[3], heart health, and possibly colorectal cancer prevention. For example, soluble fiber forms a gel-like material in the gut, slowing digestion and nutrient absorption while prolonging feelings of fullness. This can help regulate appetite for bodyweight management and reduce blood sugar spikes for glucose control.
Increased fiber intake can also help reduce the risk of other chronic diseases. For instance, research[4] has shown a connection between treatment with dietary fiber and reduced risk of cardiovascular disease. In addition, while some research is conflicting, it’s believed that fiber’s mechanisms can also contribute to colon cancer prevention[5].
6 Best Vitamin E Supplements in 2023
Colon Broom
ColonBroom operates as a gentle, bulk-forming colon natural laxative that goes through you, clearing pollutants from your intestines for a GI detox that may help with digestion, bowel problems, blood sugar, and weight loss.
- It supports weight loss
- It offers a healthy supply of the intestine microbiome
- It provides a full-body detox, reduces constipation
- It induces regular bowel movements
- You need to follow a strict routine for it to be effective
- Some clients on Amazon claim that the product is overrated
This supplement is the best colon cleansing powder on our list with one vital ingredient. It is made with psyllium husk, a healthy, plant-based, vital fiber supplement. By purifying your gut and getting rid of accumulated toxins, the unique blend of components in ColonBroom works to enhance your body’s detoxification procedures.
Psyllium husk takes up water to become a sticky compound that helps with diarrhea, blood pressure, constipation, and weight reduction. It also helps optimize gut microbiota.
The psyllium husk can also promote weight loss by accelerating the body’s transition into the fat-loss phase.
According to a study conducted by American researchers, psyllium husk promotes increased fullness [13] and lessens hunger sensations. When it interacts with water, a thick coating forms that aids in slowing the passage of food through the gut, increasing fullness.
It has also been seen to be more effective than other natural laxatives at reducing diarrhea and constipation.
According to the statistics listed on their website, they assert that 90% of consumers reported experiencing regular bowel movements, 80% reported losing weight with fewer cravings, and 90% reported feeling lighter after taking the product.
Follow a healthy diet, take one scoop dissolved in water before meals, and drink water. One negative is the cost. One jar of 60 servings costs over $60 online, so may not fit everyone’s budget.
Balance of Nature Fruits & Veggies
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Balance of Nature’s Fiber & Spice supplement provides approximately eight grams of fiber within each serving. Made from a blend of fiber and 12 spices, it supports healthy digestion through the powers of whole foods. Balance of Nature also sells a Fruits & Veggies combination supplement that is said to pair well with the Fiber & Spice blend.
- Made with whole foods
- No fillers, added chemicals or sugars, pesticides, extracts, or synthetics
- Third-party tested
- Expensive monthly cost
- Intense flavors may only fit specific taste preferences
Beginning in the 1990s, under the leadership of Dr. Douglas Howard, Balance of Nature Fruits & Veggies aimed to replace the typical multivitamin. The company has since expanded to include Fiber & Spice, but the mission remains the same; to serve people, health, and science. Dr. Howard believes proper overall health requires a balance of physical, chemical, and spiritual health.
All products from Balance of Nature are made from vine-ripened, whole foods that are free from fillers, added chemicals, added sugars, pesticides, extracts, and synthetics. They are gentle enough for daily use, and if you were to combine their Fruits & Veggies with their Fiber & Spice, you would be consuming dozens of whole food sources.
KaraMD Pure Nature
KaraMD’s Pure Nature is not marketed as a fiber supplement but rather as a blend of “superfoods” that support healthy digestion. Each serving contains 20 greens, fruits, and veggies.
- Money-back guarantee
- Doctor-formulated
- Made in an FDA-regulated facility and third-party tested
- Contains 20 greens, fruits, and vegetables
- The serving size is four capsules
- Not technically a fiber supplement
- Proprietary blends so nutrient analysis absent
KaraMD was founded by Dr. Kara, who has 30+ years of experience working with patients. He has spent the last several years focusing on functional medicine. In 2018, he created his company and line of supplements that focus on digestive health, heart health, and overall health.
KaraMD’s Pure Nature is doctor-formulated and contains 20 various fruits, vegetables, and greens to help support a healthy gut microbiome. Its ingredients mirror the benefits of prebiotic fibers. Packed full of nutrient-rich foods, Pure Nature aims to promote your natural energy levels, balanced nutrition, and better digestion.
Prebiotic fibers do more than feeding the good bacteria in the gut. They are known for[6] increasing calcium absorption, decreasing the risk of allergy, positively affecting gut permeability, improving immune system status, and increasing levels of lactobacilli and bifidobacterium.
Benefiber Original
Benefiber is easily accessible and is taste and sugar-free, Benefiber Original can be a fit for many people in need of increased fiber intake. It’s recommended to consume three servings daily, but Benefiber Original can be mixed with water, other beverages, and even soft foods to keep variety in your diet.
- Taste-free, sugar-free formula
- Available in on-the-go packs
- Cost-effective
- Prebiotic fiber feeds “good “ bacteria in the gut
- Requires mixing
- Prebiotic fiber content may cause gas or bloat
- Must consume three servings daily
Benefiber contains plant-based prebiotic fibers to support your digestive system and probiotic bacteria. Benefiber Original is easily accessible online and in many common stores. Depending on your needs, it’s available in a large container or small, on-the-go packets. Each serving provides only three grams of prebiotic fiber, so it’s recommended to consume three servings throughout the day.
To prepare your Benefiber supplement, stir two teaspoons of Benefiber Original with 4-8 ounces of water or mix in soft foods until dissolved. Benefiber Original is clear and taste-free and can be added to many of your favorite recipes. You can find several delicious recipes on their website if you’re looking to expand your cookbook.
Garden of Life Organic Raw Fiber Powder
Garden of Life’s Organic Raw Fiber Powder offers a nourishing blend of both insoluble and soluble fiber. It contains fiber-rich foods such as organic sprouted seeds, grains, and legumes, and it does not contain harsh fibers, such as psyllium husk, that can be tough on the colon.
- Contains one gram of omega-3 fatty acids
- No fillers, preservatives, or artificial sweeteners
- Vegan-friendly
- Expensive monthly cost
Garden of Life prioritizes whole foods in their products, including their Organic Raw Fiber Powder. They aim to include foods that most people are missing in their diets, and they also pride themselves on the traceability of their ingredients. With traceability, you know where ingredients come from and the many details of its growth and harvest.
In addition to knowing their ingredient origins, Garden of Life also prevents outside chemicals from entering their whole foods. They are third-party tested to confirm their promises. Lastly, Garden of Life is a carbon-neutral company, and they are committed to sustainable practices.
FiberCon
FiberCon offers gentle fiber therapy that is convenient, with no-mixing required caplets. Also non-fermentable, it provides benefits without any added gas or bloating.
- Non-fermentable
- Suitable for diarrhea and constipation
- Bulk-forming laxative
- Large caplets to swallow
FiberCon offers relief from occasional constipation through bulk-forming fiber therapy. Since it’s delivered in caplet form, no mixing or mess is required, and its results are comparable to fiber powder products. FiberCon typically produces a bowel movement within 12 to 72 hours. According to its product label, FiberCon contains calcium polycarbophil and works naturally as a bulk-forming laxative, so it may take one to three days for its full effect to kick in. Furthermore, it’s non-fermentable and should not cause gas or bloating when consumed.
How Does It Work?
Fiber supplements do not provide the variety of other nutrients that whole foods provide, but they can fill the gaps if you cannot meet your fiber needs through foods alone. Soluble fiber products tend to differ from insoluble products when it comes to digestion and utilization in the body, so your supplement choice may vary based on your needs.
Soluble fiber attracts water to the gut to form a gel-like material, but insoluble fiber increases your stool bulk to help promote movement through your digestive tract. This is quite evident when you examine how they move through your digestive system. Insoluble fiber tends to move through your system quickly, whereas soluble fiber tends to slow gastric emptying. When fiber makes it to the small intestine, large molecules break down into smaller molecules, and the fiber’s nutrients are absorbed into the intestinal walls. Once in the colon, fiber helps to “clean out” any bacteria or buildup. It keeps your stools soft and helps to keep your bowel movements regular.
How To Choose The Best Fiber Supplements?
With so many fiber supplement options on the market, it can feel overwhelming when trying to choose the right supplement. What’s the best fiber supplement for women? What’s the best fiber supplement for men? Don’t get caught up in the marketing. Both your doctor and registered dietitian nutritionist can be helpful when trying to choose the right supplement for you. First, however, you can narrow down your choices by reviewing the ingredients.
Supplements made with soluble fiber are ideal for gastrointestinal issues such as diarrhea, frequent bowel movements, bowel urgency, and soft, incomplete stools. They also play a role in blood sugar control, lowering cholesterol levels, and weight management. The best fiber supplement for weight loss is one that contains soluble fiber.
On the other hand, supplements made with insoluble fiber are ideal for relieving constipation. Either way, you may consider a sugar-free supplement if blood sugar control is of concern, as many flavored supplements contain significant amounts of sugar.
Summary
Whether you’re one of the many people with occasional constipation or looking to expand your healthy habits, fiber supplements can be a staple in your routine. Many citations have shown that it can help regulate bowel movements, support your probiotic bacteria, contribute to blood sugar control, help prevent heart disease, and even help manage body weight.
It’s best to consume your fiber through whole food sources, such as whole grains or fruits and vegetables. However, if you cannot meet your needs through food sources alone, fiber supplements are an efficient way to increase your intake.
There are a variety of supplements available, some made with soluble fiber and others with insoluble fiber. As useful advice, you should work with your doctor or registered dietitian nutritionist to find the fiber supplement that’s right for you.
Frequently Asked Questions
Nutrition needs are very individualized, but on average, women should aim to consume at least 25 grams of protein per day while men should aim to consume at least 38 grams per day.
If you have difficulty consuming the recommended intake of fiber-rich foods, you would likely benefit from taking a fiber supplement. Also, if you’re at risk for developing certain health conditions such as cardiovascular disease or diabetes, you might benefit from fiber supplements. Of course, it’s important to discuss new dietary supplements with your doctor before making any changes.
If you’re looking for relief from constipation, supplements with insoluble fibers can be helpful for occasional constipation.
Supplements with ingredients such as psyllium husk or calcium polycarbophil can be helpful with diarrhea.
Different fiber supplements work through different mechanisms to relieve constipation. If you choose a supplement containing insoluble fiber, you will likely see relief as it attracts water into your stool, making it easier to pass. Supplements containing soluble fiber, such as psyllium husk, add bulk to your stool but require increased fluid intake to help the stool pass easily.
+ 6 sources
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- Mayo Clinic. (n.d). Chart of high-fiber foods. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948#:~:text=Women%20should%20try%20to%20eat,to%2038%20grams%20a%20day.
- Attaluri, A., Donahoe, R., Valestin, J., Brown, K., & Rao, S. S. (2011). Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary pharmacology & therapeutics, 33(7), 822–828. https://doi.org/10.1111/j.1365-2036.2011.04594.x
- Sloan, K.J., McRorie, J.W. (2022). Dietary Fiber: All Fibers Are Not Alike. In: Wilson, T., Temple, N.J., Bray, G.A. (eds) Nutrition Guide for Physicians and Related Healthcare Professions. Nutrition and Health. Humana, Cham. https://doi.org/10.1007/978-3-030-82515-7_33
- Soliman G. A. (2019). Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients, 11(5), 1155. https://doi.org/10.3390/nu11051155
- Ma, Y., Hu, M., Zhou, L., Ling, S., Li, Y., Kong, B., & Huang, P. (2018). Dietary fiber intake and risks of proximal and distal colon cancers: A meta-analysis. Medicine, 97(36), e11678. https://doi.org/10.1097/MD.0000000000011678
- Carlson, J. L., Erickson, J. M., Lloyd, B. B., & Slavin, J. L. (2018). Health Effects and Sources of Prebiotic Dietary Fiber. Current developments in nutrition, 2(3), nzy005. https://doi.org/10.1093/cdn/nzy005
Written by:
Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by:
Medically reviewed by:
