How We Select Supplements
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. When relevant, we also prioritize non-GMO, Organic, and products that are free of unnecessary and potentially harmful additives.
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.
What to Look For
Type of Fiber
Depending on why you are considering using a fiber supplement, you may want to choose a supplement that contains only soluble or insoluble fiber, or a combination of both. Soluble fiber may be best for lowering cholesterol and relieving diarrhea, whereas insoluble fiber works well to alleviate constipation. A blend of soluble and insoluble fibers may be helpful for general digestive health.
Avoid fiber supplements that contain artificial ingredients and colors. Some products contain herbs or complementary components such as probiotics. Always check the ingredient label to see exactly what is in the supplement. When possible, choose a USDA Organic or non-GMO Project Verified product.
Most fiber supplements come in powder form. If you're not a fan of powder or want a more portable option, there are various tablets, capsules, and gummies on the market.
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Fiber Supplement Dosage
The 2020-2025 Dietary Guidelines for Americans has the following recommendation for daily fiber intake:
- Men under 50 years – 38 grams a day
- Women under 50 years – 25 grams a day
- Men over 50 years – 30 grams
- Women over 50 years – 21 grams
Some studies show that even higher fiber intakes from whole foods is associated with better health outcomes and lowered risk of developing certain chronic diseases. In general, it is best to consume fiber from whole foods including fruits, vegetables, and whole grains, as they contain added vitamins and minerals that fiber supplements may not offer. However, supplements can help to boost your daily intake to meet your individual needs.
When using fiber supplements, start with a low dose and adjust as needed based on tolerance. It's important to take note that increasing fiber too quickly or without enough fluids can cause gas or bloating. Therefore, always increase fiber gradually, and with extra fluids. Additionally, consider that more fiber isn't always better. If you're already eating a variety of fiber-rich foods throughout the day, it's possible that you do not need an additional fiber supplement.