The 9 Best Fiber Supplements For Women, Approved By Dietitians

Fiber is one of the most important nutrients in our diet, and with good reason.

It has benefits for gut health, heart health, blood sugar management, and more.

However, according to a report by the American Society for Nutrition, just 9% of women in the United States meet their fiber recommendations. 

Current guidelines recommend eating 14 grams of fiber per 1,000 calories eaten.

For women, that’s about 25 grams of fiber per day.

Sources of dietary fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds.

If these foods aren’t at the forefront of your meals, there’s a good chance you’re not getting enough fiber.

While it’s generally advisable to get your daily fiber intake through food, that isn’t always possible.

That’s where fiber supplements come in.

They can help boost your fiber intake to meet your daily requirements.

But with so many options available, choosing the best fiber supplement for women can be daunting. 

That’s why we’ve researched the fiber supplements available and provided recommendations to help you find the best fiber supplement for women.

Read on to learn which fiber supplements our dietitians recommend, plus tips for choosing the best fiber supplement for your needs.

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The 9 Best Fiber Supplements for Women, Approved by Dietitians

To help you choose the best fiber supplement for your needs, we’ve provided our recommendations for the best fiber supplement in nine different categories.

1. Best Overall: Organic India Psyllium Husk

We love Organic India Psyllium Husk because it contains just one ingredient–psyllium husk.

Plus, it’s Fairtrade-certified and third-party tested, meaning it only contains what is listed on the label.

Each one-tablespoon serving contains four grams of fiber.

Since psyllium forms a gel when mixed with liquid, it’s best to drink it immediately after mixing it.

We recommend psyllium as the best overall fiber because it has been well-studied and has benefits for a variety of health conditions, including gut health, weight loss, blood sugar management, and improved cholesterol levels.

2. Best Value: NOW Psyllium Husk Powder

At just 34 cents per serving, NOW Psyllium Husk Powder is one of the most affordable psyllium husk supplements.

All NOW products are third-party tested for purity, heavy metals, pesticides, and other potential contaminants, so you can feel confident you’re getting a safe and effective product.

Each one-tablespoon serving contains seven grams of fiber, six grams of which are soluble fiber.

This is especially beneficial for people who want to lower their cholesterol levels, as research shows that consuming seven grams of soluble fiber daily can significantly reduce LDL (bad) cholesterol levels.

3. Best Gummy: Benefiber Prebiotic Fiber Gummies

If you don’t like drinking your fiber supplement, look no further than Benefiber Prebiotic Fiber Gummies.

At six grams of fiber per serving, these vegetarian gummies are also free from artificial sweeteners and flavors, making them a great choice for those looking for a delicious alternative to powdered fiber supplements.

These gummies contain inulin, a prebiotic fiber that can help nourish the good bacteria in your gut.

A word of caution for those with IBS: inulin is a FODMAP, so it may worsen IBS symptoms in people who are sensitive to FODMAPs.

4. Best Capsules: NOW Psyllium Husk Capsules

If you’d prefer to take a capsule to a powder or gummy, NOW Psyllium Husk Capsules are a great option. 

Their vegan capsules contain 1.1 grams of fiber per dose of three capsules.

This makes them a good choice for those just getting started with fiber supplementation, as the dose can be easily increased or decreased based on whether you experience gas and bloating.

Plus, they’re third-party tested, providing peace of mind that you’re getting a high-quality product.

5. Best Liquid: OLIPOP

If you’re looking for a fun way to boost your daily fiber intake, OLIPOP has you covered.

They’ve reinvented soda to provide gut-nourishing nutrients, all in a delicious beverage reminiscent of a classic soda. 

Each can provide nine grams of fiber and a maximum of five grams of added sugar.

They’re also vegan, paleo, gluten-free, and GMO-free, making them a choice you can feel good about.

6. Best for Travel: Regular Girl Prebiotic Fiber and Probiotic Blend

Regular Girl Prebiotic Fiber and Probiotic Blend portable stick packets are the perfect travel companion.

They dissolve easily in water and contain clinically proven Sunfiber (a prebiotic soluble fiber known as partially-hydrolyzed guar gum, or PHGG) and Bifidobacterium lactis (a probiotic) to keep you regular without causing the excess gas and bloating you may get from other types of prebiotic fiber.

In addition to being convenient, they’re also low-FODMAP certified, gluten-free, vegetarian, kosher, and third-party tested to ensure purity and quality.

Each serving provides five grams of soluble fiber, which can help with constipation and diarrhea.

7. Best for Diarrhea: Citrucel Methylcellulose Fiber Therapy Caplets

Citrucel Methylcellulose Fiber Therapy Caplets offer a good solution if you struggle with loose bowel movements.

Methylcellulose contains 100% soluble fiber.

Since soluble fiber absorbs water, it can help make liquid stool more solid.

Plus, it’s non-fermentable, so it’s less likely to cause excess gas. 

Each two-caplet serving contains one gram of methylcellulose, making dose adjustments easy.

8. Best for Constipation: FiberCon

FiberCon is a bulk-forming fiber that’s available in a convenient caplet form.

It uses a fiber called calcium polycarbophil, which is 100% insoluble fiber.

Insoluble fiber speeds up the transit of bowel contents through the gut while also bulking stool, making it easier to have a bowel movement if you’re backed up.

It also has the benefit of being non-fermentable, so it shouldn’t cause gas and bloating. 

9. Best for Heart Health: Nutrim Oat Bran Powder

If you’re interested in taking fiber for heart health, it’s important to take the right type, as not all fibers benefit heart health.

Studies show that the beta-glucan soluble fiber found in oats can effectively lower blood cholesterol levels. 

Nutrim Oat Beta Glucan contains concentrated beta-glucan fiber that naturally supports lower cholesterol levels.

Studies show that getting three grams of soluble fiber from oat bran daily can reduce your LDL (bad) cholesterol and your risk of heart disease.

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What to Look for in Fiber Supplements

One of the first things to look for in fiber supplements is the type of fiber.

The type of fiber is important because different types of fiber have different effects on the body.

Here are some of the most commonly found types of fiber.

Psyllium Husk

Psyllium husk is one of the most popular fiber supplements due to its many health benefits.

It contains a mix of soluble and insoluble fibers.

It has been shown to reduce levels of LDL (bad) cholesterol, reduce fasting and post-meal blood sugars, and help with weight loss.

It can also help with both constipation and diarrhea, making it a go-to for gut health.

Inulin

Inulin is a type of prebiotic fiber that can promote the growth of good bacteria in your gut.

Since the gut bacteria ferment it, it may produce gas and bloating.

People with IBS may want to avoid inulin if they’re currently on a low-FODMAP diet.

‍Inulin is a FODMAP and may cause digestive problems in people sensitive to FODMAPs.

Methylcellulose

Methylcellulose is 100% soluble, non-fermentable fiber, making it a good option for people with diarrhea.

A study of 83 people with bowel urgency and diarrhea found that treatment with methylcellulose significantly reduced the number of bowel movements.

It also improved stool consistency to normal stools in over half of the patients.

Partially Hydrolyzed Guar Gum (PHGG)

Guar gum is an extremely viscous soluble fiber that is partially hydrolyzed to make it completely soluble in water.

‍Studies show that PHGG speeds up the passage of waste through the intestines, making it a good choice for those with constipation.

It’s also a prebiotic that stimulates the growth of good bacteria in the gut.

Calcium Polycarbophil

Calcium polycarbophil is often used to treat constipation thanks to its high water-binding capacity.

Since it’s insoluble but able to bind water, it bulks the stool, making it easier to pass.

Tips for Choosing the Best Fiber Supplement

Here are some tips for choosing the best fiber supplement for your needs.

Type of Fiber

Choose a type of fiber that is compatible with your needs.

For example, if you’re experiencing diarrhea, choose a soluble fiber that will absorb excess liquid and help your bowel movements be more formed.

Supplement Form

Consider which form of supplement you’ll be most likely to take consistently.

Powders are great and often the most cost-effective option, but if you know you’ll struggle to take it consistently, you may want to opt for a capsule or gummy.

Dosage and Serving Size

Look for a supplement with a dosage that fits your lifestyle and dietary goals.

Some supplements may need multiple servings per day, while others are once daily. 

Also, remember that if your supplement has a larger amount of fiber per dose (more than five grams), you may want to start with a half dose to avoid gas and bloating.

Certifications and Testing

If possible, look for fiber supplements that are third-party tested for purity and potency.

Certifications like USP and NSF can indicate quality, but many other third-party testers also exist.

Look at the fiber supplement’s website to see how it was tested.

Takeaway

Fiber is a key nutrient for overall health, yet most people don’t get enough.

While it’s generally best to get your fiber intake through food, this isn’t always realistic or possible for busy women. 

Fiber supplements can help you boost your fiber intake, so we reviewed nine supplements to help you find the best fiber supplement for women.

Remember, it’s best to increase your fiber intake slowly to avoid excessive gas and bloating.

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How a Dietitian Can Help

If you’re struggling to get enough fiber in your diet, a dietitian can help.

They work with you to identify areas of opportunity for adding extra fiber, provide you with high-fiber recipes to try, assist with meal planning, and help you choose the best fiber supplement for your individual needs.

You can find a dietitian who accepts insurance through Nourish.