Best Fiber Supplement For Regularity (Top 5 Updated For 2020)
Fiber has a number of health benefits, including normalizing bowel function and preventing constipation. Dietary fiber found mainly in fruits, vegetables, whole grains, and legumes is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease, and some types of cancer. (source)
There are two categories of fiber based on its water solubility
- Soluble fiber: Dissolves in water and can be metabolized by the “good” bacteria in the gut.
- Insoluble fiber: Does not dissolve in water.
A more helpful way to categorize fiber is fermentable versus non-fermentable, which refers to whether friendly gut bacteria can use it or not.
It’s important to keep in mind that there are many different types of fiber. Some of them have important health benefits, while others are mostly useless.
There is also a lot of overlap between soluble and insoluble fibers. Some insoluble fibers can be digested by the good bacteria in the intestine, and most foods contain both soluble and insoluble fibers.
Health authorities recommend that men and women eat 38 and 25 grams of fiber per day, respectively. (source)
Why fiber is so good for you
Sure, you’ve heard that fiber is good for you, but do you know why? Four key benefits come from eating a diet rich in fiber.
- Fiber slows the rate that sugar is absorbed into the bloodstream. When you eat foods high in fiber, such as beans and whole grains, the sugar in those foods is absorbed slower, which keeps your blood glucose levels from rising too fast. This is good for you because spikes in glucose fall rapidly, which can make you feel hungry soon after eating and lead to overeating.
- Fiber makes your intestines move faster. When you eat whole grains rich in insoluble fiber, it moves faster through your intestines, which can help signal that you are full.
- Fiber cleans your colon, acting like a scrub brush. The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer.
- Fiber helps keep you regular. A high-fiber diet helps you have soft, regular bowel movements, reducing constipation.
What to Look for in a Fiber Supplement
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 and weight management.
Ingredients: 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.
Form: 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.
Dosage: When considering adding a fiber supplement to your daily routine, consult with your health care provider about the appropriate product and dosage for your individual needs. Follow the dosage instructions recommended by your health care provider or the product they recommend. In general, it is best to start with a low dose and adjust if appropriate. Always increase fiber gradually, and with extra fluids. (source)
Best Fiber Supplement For Regularity (Top 5)
The benefits of fiber are important for both you and your child, and the entire family should eat a diet rich in fiber. Below we selected the best fiber supplement for regularity on the market.
Best Overall: Renew Life Organic Triple Fiber
Dietary Fiber Powder - Constipation Relief - Digestive Health
Renew Life Organic Triple Fiber is the best fiber supplement for regularity out there. It is made with 3 kinds of fiber to help curb your appetite and promote healthy digestion. This certified USDA organic, Non-GMO fiber supplement for adults is made with organic flaxseed, organic oat, and organic acacia fiber to promote regularity and digestive health.
It also helps eliminate waste from the digestive tract and helps relieve occasional constipation. The formula is dairy-free and soy-free. Quality, purity, and potency guaranteed through expiration. These statements have not been evaluated by the Food and Drug Administration.
Best Organic: Garden of Life Dr. Formulated Organic Fiber
The best organic fiber supplement contains a mix off soluble and insoluble fiber, does not have sugar, taste, and color, and is created using high-quality natural ingredients.
Garden of Life’s Dr. Formulated Fiber supplement is specifically designed to support an overall healthy digestive system. Each tablespoon provides five grams of prebiotic fiber from Acacia Senegal fiber, orange peel, baobab fruit, apple peel, and cranberry.
Traceability is key to what makes Garden of Life’s products so special. Traceability starts with knowing where each and every ingredient in their products come from and getting to know each and every source: where it’s grown; the farming practices; how they pay and treat the farm workers — everything.
Best for Diarrhea: Heather's Tummy Fiber Organic Acacia Senegal
Heather’s Tummy Fiber Organic Acacia Senegal is a medical food for the dietary management of irritable bowel syndrome symptoms and is intended to be used under a physician’s supervision. It is 100% acacia senegal powder, the highest grade available, and a whole food’s fiber. It is a natural, pure, organic, 100% soluble dietary fiber powder produced from the sap of the acacia senegal tree.
Clinical studies have shown that soluble fiber, as part of the diet: helps soothe and regulate bowel motility; relieves IBS abdominal pain and cramping by stabilizing intestinal contractions; alleviates both diarrhea and constipation.
Heather’s Tummy Fiber also: is a prebiotic that increases good gut flora, has excellent gastrointestinal tolerance, and slows down colonic fermentation, which in turn decreases gas and bloating.
Best for constipation: NOW Supplements Psyllium Husk Powder
NOW Supplement’s Psyllium Husk powder is a premium-quality fiber supplement that improves bowel regularity. The non-GMO Project Verified powder simple to take—just mix one tablespoon into 12 ounces of water every day. One tablespoon provides seven grams of dietary fiber, including six grams of soluble fiber and one gram of insoluble fiber. It also contains 8% of your daily iron needs. For an even tastier dose of fiber, bake NOW’s powder into homemade muffins, soups, and smoothies.
Best Budget: Benefiber On-the-Go Sticks For Digestive health
Benefiber Prebiotic Fiber is a 100 percent natural, clear & taste-free daily fiber supplement. When used three times daily, it helps nourish the growth of good bacteria that exist naturally in your gut. And because it’s completely dissolvable, you can get creative when it comes to baking your favorite fiber-rich recipes. Pasta? Chili? Smoothies?. Simply add the non-thickening, gluten-free and sugar-free powder to any meal or non-carbonated beverage without changing the taste or consistency.
It is recommended for ages 12 and above, stir 2 teaspoons of Benefiber into 4 8 ounces of beverage or soft food hot or cold three times daily. Stir well until dissolved up to 60 seconds. Not recommended for carbonated beverages. For ages 6 to 11, use half the recommended dose. For under 6 years, or if you are pregnant or nursing a baby, ask a health professional before use.
Use Supplements Safely
Go slow. If you add a lot of fiber to your diet too quickly, it can cause some uncomfortable side effects, like bloating, cramping, and gas. Experts recommend you gradually build up how much you take. It also helps to take supplements with a large glass of water and stay hydrated throughout the day.