Fiber plays a key role in maintaining overall health and a healthy digestive system. Apart from helping you digest food properly and control your gut health, it has health benefits such as lowering cholesterol, preventing constipation and even helping with weight loss. Fiber even plays a role in regulating blood sugar levels. However, despite its importance, most people don't get enough fiber from their diet.
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Adding foods rich in vegetable fiber like lentils and chia seeds can help you get some soluble and insoluble fiber into your system, but you can also consider taking supplements to increase your fiber intake and keep your digestive tract in top condition. With that, the number of supplements on the market can make choosing the right one to get enough fiber.
Our CNET experts have years of experience researching vitamins and supplements. We've used this knowledge to identify the top fiber supplements on the market. Explore our top picks for the best fiber supplements to help you increase your fiber intake.
What is the best fiber supplement?
There's a lot of variety in fiber supplements, from food-derived — where it's found naturally — to sugar-free to organic options. If you're looking for a budget fiber supplement, consider Benefiber Original. It is super available and dissolves easily in both hot and cold liquids.
Before we dive deeper into our curated list of the six best fiber supplements, there's one thing you should know. There are two types of fiber in supplements: soluble and insoluble fiber. Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Insoluble fiber is the type that helps move food through your digestive system. So it's not just about eating more fiber, it's about eating the right kind of fiber-rich foods. Okay, now you're ready.
The Best Fiber Supplements of 2025
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Benefiber Original is wheat dextrin, a by-product of milling wheat. It takes our place as the best budget fiber supplement thanks to its low price and versatility. That low price means it has less fiber per serving than other brands.
Benefiber has only soluble fiber, making it a great option for people who want to use a fiber supplement to manage their blood sugar. Soluble fiber dissolves in water and is good for both diarrhea and constipation, while insoluble fiber helps with constipation. This fiber supplement is tasteless and dissolves easily in cold and hot liquids. You can also add it to food while cooking; it will not thicken or add flavor.
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Vitafusion Fiber Well Fit Gummies is one of the best gummy fiber supplements you can get for children or people who have trouble swallowing pills. These gums are sugar free and come in natural berry, peach and strawberry flavors. User reviews rave about the taste and how easy these gums are to chew. They also praise the effectiveness of this product.
You also get essential B vitamins, folic acid and biotin with each serving. Many fiber supplements do not have other vitamins or minerals included.
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If you're looking for a fiber supplement from a food source, consider Spectrum Essentials Organic Ground Chia Seeds. These ground chia seeds are a whole food form of fiber. They are a little less versatile than other fiber supplements because they have a nutty flavor and don't dissolve in drinks. So you'll always know chia seeds are there, but if you like the taste, they can give water, smoothies or foods a fiber boost.
Chia seeds are full of fiber and offer a great way to aid digestion. As a bonus, chia seeds also have omega-3 fatty acids, which have are associated with risk reduction on heart attacks or blows.
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Metamucil Sugar Free Fiber Powder is a natural, four-in-one psyllium husk fiber supplement designed to aid in digestive health, control appetite, and lower cholesterol and sugar levels. Research Review supports the claims that psyllium husk has cardiovascular, cholesterol and blood sugar benefits.
You can choose from unflavored powder, berry or orange. Note that reviews suggest that strong orange flavor it can be polarizing – you either like it or you don't. Other users say that Metamucil is smoother and easier to drink than other brands, allowing you to add it to water, juice or smoothies without a problem.
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If you're looking for a budget-friendly fiber supplement that includes both soluble and insoluble fiber, consider NOW Supplements Psyllium Husk Powder. It is a good addition to your diet if you struggle with constipation. You can bake it into foods or add it to your daily smoothie.
This fiber supplement has the highest concentration of fiber on the list, with seven grams of dietary fiber, one gram of insoluble fiber, and six grams of soluble fiber. You also get 8% of the recommended daily value of iron for the day.
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Garden of Life Organic Fiber Supplement contains no added sugars. It is made from five natural ingredients, including acacia fiber, organic orange peel, organic baobab fruit, apple peel and cranberry seed. Each serving delivers 5 grams of prebiotic fiber. You can choose from unflavored or citrus powder. If you want to mix the powder with drinks or food, we recommend the unflavored version.
This fiber supplement includes both soluble and insoluble fiber, making it one of the best fiber supplements for constipation. Garden of Life is a certified B corporation. This means that all its products are manufactured in accordance with social and environmental standards.
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When choosing the best fiber supplements for this list, we looked at price, type of fiber supplement, and ingredients. In addition, because the supplement industry is not well regulated by the FDA, we have relied on additional certifications that guarantee the quality and purity of the products. We have not tested these fiber supplements in house.
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There are many fiber supplements on the market, all varying in price, type and form. As you begin your search, keep these key factors in mind:
- Fiber type: There are two types of fiber: soluble and insoluble. Soluble fiber benefits your cholesterol and blood sugar. In comparison, insoluble fiber is what will help with constipation and regular digestion.
- Dosage: According to the Mayo Clinic, women should aim for 21 to 25 grams fiber per day, while men should eat 30 to 38 grams. If you're not getting enough fiber, you may want to consider a supplement. You should start with a lower fiber content and slowly increase it over time. In this way, you avoid side effects such as bloating or excess gas.
- What's in the supplement?: Some fiber supplements may include additional sweeteners or gluten, while others may include other vitamins and minerals. Always keep your dietary preferences and restrictions in mind.
- Form: Fiber supplements come in several forms, the most common being powder or gum. Whole food fibers such as chia seeds are also available. Note that chia seeds will not dissolve as a powder, and they also have a flavor.
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What are the benefits of taking fiber supplements?
How often should you take fiber supplements?