Gut health is crucial for overall well-being, affecting everything from digestion to immune function. One of the most effective ways to support gut health is by ensuring an adequate intake of fiber.
Fiber helps maintain regular bowel movements, supports beneficial gut bacteria, and can prevent various digestive disorders.
However, many people struggle to get enough fiber from their diet alone, which is where fiber supplements come in handy.
According to the American Society of Nutrition, barely 5% of men and 9% of women consume the recommended amount of fiber per day.
In the United States, it’s advised to consume 14 grams of fiber for every 1,000 calories.
If your diet is low in whole grains, legumes, fruits, and vegetables, you might not be getting enough fiber. In this situation, taking a fiber supplement might be beneficial.
There are many fiber supplements to choose from, making it hard to decide which one is best for you.
To help you out, we researched a wide range of options, from the most popular to the most thoroughly tested.
We also consulted registered dietitians to understand the criteria for selecting a quality gut health supplement, fiber supplement, or probiotic supplement. Additionally, we asked for their top recommendations to ensure you get the best advice for your needs. What is fiber?
One kind of carbohydrate that passes through the digestive system undigested is dietary fiber.
The body doesn’t convert fiber into simple sugars like it does other carbohydrates like starches and sugars.
There are two forms of fiber found in plant-based diets: soluble and insoluble.
Soluble Fiber:
Soluble fiber dissolves in water to form a gel-like substance. This type of fiber helps lower blood cholesterol and glucose levels. It’s found in foods like oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Insoluble Fiber:
Food moves through the stomach and intestines more rapidly thanks to the bulk that insoluble fiber gives to the stool and its inability to breakdown in water. This type of fiber is found in whole wheat flour, wheat bran, nuts, beans, cauliflower, green beans, and potatoes.
What is a probiotic supplement?
A probiotic supplement contains live, beneficial bacteria that support gut health. These “good” bacteria help maintain a balanced digestive system, improve nutrient absorption, and support the immune system.
Probiotics are found in various forms, including capsules, tablets, powders, and drinks. They work by replenishing the healthy bacteria in the gut, which can be disrupted by factors like antibiotics, poor diet, or stress.
Here are our 6 best picks for gut health
Viva Naturals Organic Psyllium Husk Powder
- cost: 17$
- Form: powder
- Type: Psyllium Husk
- Fiber per serving: 4g per teaspoon
- Buy From Amazon (Link)
A popular choice for a dietary fiber supplement is the Viva Naturals Organic Psyllium Husk Powder, which is made from an organic psyllium husk variant that has received scientific backing.
Soluble fiber makes up most of this powder, with a small amount of insoluble fiber included. It has been shown to improve blood sugar and cholesterol profiles, reduce diarrhea and constipation, treat irritable bowel syndrome, and help with weight control by increasing sensations of fullness. 4 grams of fiber are contained in each teaspoon, so start with one teaspoon a day to give your body time to adjust.
What we like about this product is that it’s certified organic, non-GMO, gluten-free, and third-party tested for quality and purity. The powder has a soft and smooth texture, making mixing into water, shakes, or baked goods easy.
However, it’s important to note that this product is made in a facility that also processes peanuts, tree nuts, milk, and soy, so it may not be suitable for individuals with allergies to these foods.
FiberCon Fiber Therapy for Regularity
- Cost: 16$
- Form: powder
- Type: Psyllium husk, prebiotic,
- Fiber per serving: 1 gram of fiber per caplet
- Buy From Amazon (Link)
A supplemental product called FiberCon Fiber Therapy Coated Caplets is designed to help with periodic constipation. By absorbing water, this fiber treatment aims to increase bulk in the intestines, soften them, and increase the amount of stool, which in turn makes bowel movements simpler and more frequent.
Benefits:
- Effective Relief: Provides relief from constipation without causing gas or bloating.
- Convenience: Comes in easy-to-swallow-coated caplets, eliminating the mess of fiber powders.
- Gentle: safe for long-term use and suitable for individuals with irritable bowel syndrome (IBS).
- Natural Action: Mimics the natural function of fiber in the body.
FiberCon contains calcium polycarbophil, a fiber that absorbs water and forms a gel-like substance in the intestines. This increased bulk stimulates bowel movements and promotes regularity.
FiberCon is generally safe for adults and children over the age of 12.
Metamucil Fiber Supplement Gummies
- Cost: 10$
- Form: powder
- Type: Psyllium Husk
- Fiber per serving: 5g per teaspoon
- Buy From Amazon (Link)
Metamucil fiber supplement gummies A tasty and useful way to increase your daily fiber intake is by using gummies. Each serving of these gummies has five grams of plant-derived fiber, the same amount of fiber as around two cups of broccoli.
Benefits:
- Delicious taste: The enjoyable orange flavor makes it easy to incorporate fiber into your diet.
- Convenient format: Gummies provide a hassle-free alternative to traditional fiber supplements.
- Supports digestive health: The prebiotic fiber blend helps nourish beneficial gut bacteria.
- No added sugar: Suitable for individuals watching their sugar intake.
The fibers in Metamucil Fiber Gummies are produced from plants, including Fibersol and Inulin. Because they promote healthy bowel motions and increase stool volume, these fibers help to maintain digestive regularity.
Adults who want to increase their fiber intake could use Metamucil Fiber Gummies. They can be particularly helpful for people who are trying to improve their overall digestive health or who have occasional constipation.
Navitas Organics Chia Seeds
- Cost: 7.99$
- Form: powder
- Type: Psyllium Husk
- Fiber per serving: 9 g per teaspoon
- Buy From Amazon (Link)
Navitas Organics Chia Seeds are a popular superfood packed with essential nutrients.
These tiny seeds are an excellent source of omega-3 fatty acids, fiber, and protein.
Key Benefits:
- Rich in Omega-3s: Essential for heart health, brain function, and reducing inflammation.
- High Fiber Content: Promotes digestive health, helps control appetite, and supports blood sugar levels.
- Complete Protein: Contains all nine essential amino acids, making it a valuable plant-based protein source.
- Antioxidant Power: Protects cells from damage caused by free radicals.
Chia seeds are incredibly versatile and can be incorporated into various dishes. Here are some popular ways to enjoy them:
- Chia Pudding: Soaked in liquid (milk, yogurt, or plant-based milk), chia seeds form a pudding-like texture.
- Smoothies: Add a spoonful to your favorite smoothie for a nutrient boost.
- Baked Goods: Incorporate chia seeds into bread, muffins, or cookies for added fiber and texture.
- Toppings: Sprinkle on yogurt, oatmeal, or salads for a crunchy texture and extra nutrients.
Chia seeds from Navitas Organics are a delightful and easy way to add essential nutrients to your diet. These little seeds may add a healthy dose to your daily routine, whether your goal is to improve heart health, boost energy, or improve general well-being.
Bellway-Sugar-Free-Psyllium-Fiber-Supplement
- Cost: 50$
- Form: powder
- Type: psyllium husk
- Fiber per serving: 5g
- Buy From Amazon (Link)
Bellway Sugar-Free Psyllium is a dietary supplement designed to promote the health and regularity of the digestive system.
It is manufactured using organic psyllium husk, a form of soluble fiber known for its ability to draw water from the intestines and condense into a gel-like material that expands the amount of feces.
Key Benefits:
- Promotes Regularity: Helps alleviate constipation and establish regular bowel movements.
- Supports Digestive Health: Contributes to overall gut health and function.
- Sugar-Free: Suitable for individuals with dietary restrictions.
- Organic Ingredient: Made with organic psyllium husk for purity and quality.
The psyllium husk in Bellway’s supplement acts as a gentle laxative by increasing stool mass and stimulating bowel contractions. This helps to relieve constipation and promote regular bowel movements.
By incorporating Bellway Sugar-Free Psyllium Fiber Supplement into your daily routine, you can support optimal digestive function and enjoy the benefits of increased fiber intake.
Benefiber Advanced Digestive Health Prebiotic Fiber + Probiotics
- Cost: 18$
- Form: powder
- Type: partially hydrolyzed guar gum
- Fiber per serving: 4g per teaspoon
- Buy From Amazon (Link)
Not all types of fiber are equally effective, especially when it comes to managing blood sugar levels. Research indicates that some fibers, like guar gum, are particularly beneficial.
Guar gum is a soluble fiber known to lower fasting blood glucose, insulin, and hemoglobin A1c. For this reason, we recommend Benefiber Advanced Digestive Health Prebiotic Fiber + Probiotics for blood sugar management. This product features partially hydrolyzed guar gum (PHGG) as a key ingredient.
Benefits:
- Effective Blood Sugar Management: Contains PHGG, a soluble prebiotic fiber that supports healthy blood sugar levels.
- Synbiotic Formulation: Combines prebiotic fiber with the probiotic Bacillus coagulans MTCC 5856 (Lactospore), enhancing gut health.
- Well-Tolerated: Lactospore has been shown to be safe and well-tolerated in healthy individuals over a 30-day period.
- Gut Flora Balance: Works with both prebiotic and probiotic components to balance gut flora without causing gas or bloating.
- Convenient Use: Comes in single-serving sticks, making it easy to take on the go.
Together, these components work synergistically to create a healthy environment for optimal digestive function.
How does fiber work for gut health?
Fiber serves a number of vital purposes that are essential to preserving gut health. When soluble fiber is dissolved in water, it forms a gel-like material that reduces cholesterol and helps control blood sugar levels. Additionally, it nourishes good gut flora, maintaining a balanced microbiome.
Constipation is avoided, and the stool is easier to pass when insoluble fiber is added. It facilitates more effective food passage via the digestive system.
Fiber helps overall gut health and can lower the risk of illnesses like diverticulitis and hemorrhoids by encouraging regular bowel movements and reducing digestive disorders.
Best Fiber Supplement
Among the discussed supplements, Viva Naturals Organic Psyllium Husk Powder stands out as the top choice.
Its high-quality, organic formulation and research-backed benefits make it a reliable option for improving digestion, managing weight, and supporting overall gut health.
The ease of use and versatility in mixing with different foods and drinks further enhance its appeal.
By choosing the right Fiber Supplement, such as Viva Naturals, you can significantly boost your digestive health. Remember, a balanced intake of fiber, whether through diet or supplements, is key to a healthy gut and overall well-being.
Final Thoughts
Maintaining gut health is essential for general health, and using a Gut Health Supplement can make a big difference. Of the many options available, every fiber supplement offers unique benefits tailored to individual needs. Because they encourage regular bowel movements and the growth of good gut bacteria, both soluble and insoluble fibers are essential for digestive health.
