Fiber is good for your gut, helps with weight management, and may even offer some protection against chronic diseases. But are you getting enough fiber in your diet? Most likely not. Experts estimate that 95% of Americans fail to meet their daily fiber needs—or 28 grams for a 2,000-calorie diet.
If you’re like most people and do not get enough fiber, you may consider adding a fiber supplement to your daily diet. Fiber supplements are likely safe for most people and may benefit those unable to meet their dietary fiber needs because of health issues or the need to follow a special diet, though for some they can cause unwanted side effects.
“Fiber supplements can be a great option for folks that struggle getting enough daily fiber through dietary sources alone,” says Jordan Hill, MCD, RD, CSSD, a lead registered dietitian at Top Nutrition Coaching, “Getting fiber from food sources first should be the goal, and then implement fiber supplements.”
Here, you’ll learn about fiber supplements, the potential benefits and risks of taking these supplements every day, and things you need to consider when adding fiber supplements to your routine.
What Is a Fiber Supplement?
Fiber supplements are capsules, pills, powders, and gummies that contain an isolated fiber, which is fiber that’s been extracted and isolated from whole foods without any other nutrients. The type of isolated fiber in these dietary supplements varies. Some supplements contain natural fibers like psyllium, inulin, or beta-glucan, while others have synthetic fibers like polydextrose or methylcellulose.
Because not all isolated fibers affect the body in the same way, it is important to consider the type of fiber in the supplement. Fiber supplements that contain psyllium, for example, work better at alleviating constipation than fiber supplements with inulin. Talk to a healthcare provider about which version is best for you.
Benefits of Taking a Fiber Supplement
Taking fiber supplements promotes digestive health and heart health. They can even be a tool in weight management.
“We know fiber is good for the body,” says Kimberly Snodgrass, RDN, LD, FAND, spokesperson for the Academy of Nutrition and Dietetics (AND), “and daily consumption of fiber supplements appears to be safe.”
Let’s take a closer look at some potential benefits of taking fiber supplements daily.
Improves Digestive Health
Healthcare providers recommend fiber supplements with psyllium to alleviate constipation and improve bowel regularity. Psyllium is a type of fiber that holds onto water in the digestive tract, making stool softer and easier to pass. Compared to other isolated fibers, psyllium is the best at improving bowel movements in people with chronic constipation.
The bowel benefits of fiber supplements, specifically psyllium, aren’t limited to alleviating constipation, though. The water-holding abilities of psyllium also slow down diarrhea and may help those experiencing loose stools from noninfectious conditions like irritable bowel syndrome (IBS) become more regular.
Taking fiber supplements may also influence the makeup of your gut’s microbiota, according to a study published in the International Journal of Molecular Sciences. This small study found that supplementing with psyllium fiber had a significant effect on stool microbiota composition, especially in participants suffering from constipation.
Researchers have only started to learn about the benefits of fiber in the gut microbiome but suggest that the makeup of your gut’s microorganisms may influence your physical and emotional health. Taking fiber supplements may improve the composition of your microbiome, benefitting your gut and your overall health.
Lowers Blood Cholesterol
Cholesterol is a type of fat made in your liver. Your body uses cholesterol to make cell membranes, hormones, and vitamin D. If you have too much cholesterol in your blood, it combines with minerals and other substances to form plaque, leading to narrowing and blockage in blood vessels that affect the flow of blood, a medical condition called atherosclerosis.
But fiber can boost heart health by lowering LDL cholesterol levels and reducing the risk of heart disease, says Hill. Supplementing with certain types of fiber—psyllium and β-glucan—lowers cholesterol by trapping bile in the digestive tract and eliminating it in your stool.
Bile is a substance that helps digest fat and is made up of cholesterol. By grabbing onto the bile, fiber prevents reabsorption of the cholesterol, helping to lower blood cholesterol numbers.
Helps Maintain Blood Sugar Levels
Sugar, or glucose, is the main source of fuel for your cells. When blood levels drop, your body sends out the hunger hormones telling you it’s time to eat. But fiber helps keep blood sugar levels steady by slowing down digestion, especially since it is a non-digestible carbohydrate. Maintaining blood sugar levels keeps energy stable and helps with hunger control.
For this reason, the same gel-forming fiber supplements that help lower cholesterol may also benefit people with type 2 diabetes. Supplementing with these fibers improves fasting blood glucose and insulin levels as well as hemoglobin A1C. These supplements work so well, that experts have suggested including them in the management protocol for people with type 2 diabetes.
May Support Weight Management
Fiber may also support weight management by helping you feel full and avoid overeating, says Snodgrass. Research suggests that dietary fiber may help with weight management by protecting against overweight and obesity. However, the evidence to support the benefits of fiber supplements on weight loss and weight management is mixed.
According to a review published in The American Journal of Clinical Nutrition, fiber supplements may improve body composition and promote small amounts of weight loss. However, the authors of the review study note that the variation in the studies makes it hard to draw strong conclusions about the benefits of fiber supplements for weight management.
Risks and Considerations
Taking a fiber supplement daily is likely safe for most people. However, there are some risks and considerations you need to consider before making dietary supplements part of your routine.
For instance, fiber supplements may affect the absorption of medications like antidepressants and oral medications for type 2 diabetes, making them less effective. If you take prescription medications, talk to a healthcare provider or pharmacist about potential interactions.
“Consuming too much fiber, whether from food or supplements, also may cause digestive issues,” says Hill. “Excess fiber intake may lead to digestive discomfort like gas, bloating, diarrhea, or intestinal blockage.”
These side effects are something you need to think about when adding fiber supplements, especially when using them to improve digestive health. Getting guidance from a healthcare professional about how to use fiber supplements may prevent these uncomfortable symptoms.
Additionally, dietary supplements aren’t regulated by the Food and Drug Administration (FDA). It’s up to the maker of the product to ensure their supplement is safe and contains the ingredients listed on the label.
There are independent organizations that do quality testing of dietary supplements, including ConsumerLab.com and NSF International. Supplements marked with a seal of quality assurance from these organizations mean the product contains the ingredients listed on the label. For safety and quality, look for fiber supplements with a third-party testing label.
Determining Your Needs
Fiber needs vary and depend on your age, sex, and activity level. Consult with a healthcare provider or a registered dietitian to find out how much fiber you need a day. They can also help you find the right supplement that best fits your needs and goals.
Jordan Hill, MCD, RD, CSSD
Choosing the right fiber supplement is important as the type of fiber in the supplement can have different effects on the body.
“Choosing the right fiber supplement is important as the type of fiber in the supplement can have different effects on the body,” explains Hill.
When adding fiber to your diet, go slow. Adding too much too fast can cause gas, bloating, and constipation. Also, increase your fluid intake with your extra fiber to help keep things moving through the gut.
Taking a fiber supplement daily may not be harmful to most people and may provide some benefits. But you can’t bottle the good nutrition found in foods that are naturally rich in fiber, like fruits, vegetables, whole grains, and legumes. Fiber supplements should complement your diet, not replace nutrient-rich foods.
