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Taylor Leamey Senior Writer
Taylor Leamey writes about all things wellness, specializing in mental health, sleep and nutrition coverage. She has invested hundreds of hours into studying and researching sleep and holds a Certified Sleep Science Coach certification from the Spencer Institute. Not to mention the years she spent studying mental health fundamentals while earning her bachelor’s degrees in both Psychology and Sociology. She is also a Certified Stress Management Coach.
Expertise Sleep, Mental Health, Nutrition and Supplements Credentials
- Certified Sleep Science Coach, Certified Stress Management Coach
Fiber plays a key role in maintaining your overall health and a healthy digestive system. Apart from helping you digest food properly and keep your gut health in check, it has health benefits like lowering cholesterol, preventing constipation and even assisting with weight loss. Fiber even plays a role in regulating blood sugar levels. However, despite its importance, most people aren’t getting enough fiber from their diet.
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Adding fiber-rich foods like lentils and chia seeds can help bring some soluble and insoluble fibers into your system, but you can also consider taking dietary supplements to increase your fiber intake and keep your digestive tract in top condition. With that said, the number of supplements on the market can make choosing the right one to get enough fiber overwhelming.
Our CNET experts have years of experience researching vitamins and supplements. We’ve used this knowledge to identify the top fiber supplements on the market. Explore our top picks for the best dietary fiber supplements to help boost your fiber intake.
What is the best fiber supplement?
There is a lot of variety in fiber supplements, from food sourced — where its found naturally — to sugar-free to organic options. If you’re looking for a budget fiber supplement, consider Benefiber Original. It’s super affordable and easily dissolves in both hot and cold liquids.
Before we dive deeper into our curated list of the six best fiber supplements, there’s one thing you need to know. There are two types of fiber in supplements: soluble and insoluble fiber. Soluble fiber dissolves in water and helps lower blood sugar and cholesterol levels. Insoluble fiber is the type that helps move food through your digestive system. So it isn’t only about eating more fiber but also about consuming the right kind of high fiber foods. OK, now you’re ready.
Best fiber supplements of 2025
When choosing the best fiber supplements for this list, we considered the price, type of fiber supplement and ingredients. Additionally, as the supplement industry isn’t well regulated by the FDA, we relied on additional certifications that vouch for the quality and purity of products. We did not test these fiber supplements in-house.
There are a lot of fiber supplements on the market, all varying by price, type and form. When you start your search, keep these key factors in mind:
- Type of fiber: There are two types of fiber: soluble and insoluble. Soluble fiber benefits your cholesterol and blood sugar. In comparison, insoluble fiber is what will help with constipation and regular digestion.
- Dosage: According to Mayo Clinic, women should aim for 21 to 25 grams of fiber daily, while men should eat 30 to 38 grams. If you’re not getting enough fiber, you may consider a supplement. You should start with lower fiber content and slowly increase it over time. This way, you avoid side effects like bloating or excess gas.
- What’s in the supplement: Some fiber supplements may include additional sweeteners or gluten, while others may include other vitamins and minerals. Always keep your dietary preferences and limitations in mind.
- Form: Fiber supplements come in several forms, the most common being powder or gummy. Whole food fiber sources are also available, like chia seeds. Note that chia seeds won’t dissolve like a powder, and they also have a taste.
What is fiber?
Fiber is an essential carbohydrate that our bodies use to manage the body’s sugars, hunger and digestion. Our bodies can’t break down fiber, so it passes through our digestive systems undigested. This adds weight and softens stool, making it easier to pass.
Fiber-dense foods:
- Beans
- Edamame
- Berries, pears, apples
- Brussels sprouts and broccoli
- Chia seeds
- Carrots and beets
- Quinoa
- Oats
Despite fiber being present in so many foods, many people don’t get enough of it from their diet. That’s where fiber supplements come in.
What are the benefits of taking fiber supplements?
How often should you take fiber supplements?
Fiber supplements are generally considered safe for everyday use. You should only take them if you’re not getting enough fiber from your food.
There are side effects to fiber supplements that shouldn’t be ignored. Your fiber supplement can cause constipation if you take too much too quickly or if you aren’t drinking enough water. When you start your fiber supplements, it’s best to start slowly and at a lower dose, then work your way up.
