Adequate fiber intake is essential for good health, but a majority of Americans don’t get enough. Federal guidelines suggest adults consume 25–34 grams daily, depending on factors like age and gender. However, the average American adult’s intake is , “which is far below recommended intake regardless of age or sex,” according to Dr. Michelle Hughes, medical chief of quality and safety for digestive health at Yale New Haven Health and Smilow Cancer Hospital.
So, should people use supplements to increase their fiber intake? Experts offer insights on supplementing with this vital nutrient.
What is fiber, anyway?
Fiber, an indigestible carbohydrate, is present in plant-based foods. Bree Phillips, a registered dietitian at University of California, San Francisco Health, explains that “instead of being broken down and absorbed like other carbs, fiber moves through the digestive system, adding bulk to stool, feeding beneficial gut bacteria, and slowing the absorption of sugar into the bloodstream.”
Dr. Omar Khokhar, a gastroenterologist at OSF HealthCare, which serves Illinois and Michigan, notes that insufficient fiber can lead to a sluggish colon, potentially causing diverticulosis and . A diet lacking in fiber might also lead to constipation, weight issues, bloating, gas, and a heightened risk of chronic conditions such as diabetes, heart disease, and .
Should you take a fiber supplement?
Phillips advises that it’s preferable to obtain fiber from whole foods, as “Whole-food sources of fiber are ideal because they provide additional nutrients”. Whole foods often provide both soluble and insoluble fiber. Soluble fiber, abundant in fruits and vegetables, dissolves in water to create a gel, whereas insoluble fiber, found in sources like grains, does not.
However, experts concur that individuals who find it challenging to meet their daily fiber requirements through diet may benefit from supplements. Khokhar states, “This , and also with health benefits outside the GI tract, such as lowered cholesterol and regulation of blood sugar levels”. He mentions that psyllium husk, present in products like Metamucil, and methylcellulose, found in Citrucel and its generic versions, are generally well-supported by research.
Phillips notes that certain fiber supplements, like psyllium husk and beta-glucans, have demonstrated health-promoting effects by enhancing cholesterol levels, digestion, and blood sugar control. However, she emphasizes that the source and dosage are critical. “Not all fiber supplements, even if they contain the same type of fiber, are created equal,” Phillips cautions. “Some may not contain the effective amount shown in research, and added ingredients like sugars or artificial sweeteners can impact tolerance and effectiveness.”
For example, Hughes points out that supplemental inulin, a soluble fiber present in plants, has been to cause gastrointestinal discomfort in some individuals and did “not consistently demonstrate protective effects” against colorectal cancer. It’s advisable to consult a healthcare professional to determine the most suitable supplement and ensure it doesn’t interfere with any medications.
What to look for in a fiber supplement
Dr. Anne Mongiu, co-director of the colorectal cancer program at Yale School of Medicine’s department of surgery, says that the wide variety of fiber supplements available, ranging from gummies to powders, reflects the fact that there is no single “perfect” option. She highlights considerations such as taste, texture preferences, and individual tolerance.
If a doctor recommends a fiber supplement, they can usually suggest a specific type and brand. Mongiu provides the following general guidelines on selecting the right fiber supplement, and what to avoid:
- Evaluate the type of fiber: Fiber supplements are sourced either from plants (e.g., psyllium, inulin, guar gum, flaxseed, or wheat dextrin) or synthetically (e.g., methylcellulose). Plant-based or naturally-derived fiber is typically soluble, acting as a prebiotic to support gut bacteria and the microbiome. However, it can cause bloating and gassiness in some people, making methylcellulose-based supplements a better choice for them.
- Consider the content: Aim for fiber supplements providing at least 3 to 5 grams of fiber per serving. Some supplements may have lower fiber content, requiring multiple daily doses, while others offer higher content for once-daily use. If you prefer a once-daily supplement, select one with a higher fiber amount for optimal effect.
- Scan the ingredients: Steer clear of supplements with added sugars or other unnecessary additives. Fiber supplements come in various forms, including powders, gummies, crackers, and cookies, which can sometimes include detrimental ingredients for your colon or overall health.
- Look for proof of quality control: The FDA’s regulation of supplements is less stringent than that of medications. However, third-party certifications can vouch for product quality. Look for USP or NSF seals to ensure purity and quality.
Is it better to take a powder or a pill?
Many experts prefer powder form. Phillips explains, “Fiber powders tend to be more versatile since they can be mixed into water, smoothies, or food, making it easier to consume a larger amount at once. They also often contain soluble fiber, which helps regulate digestion and support gut health.” Fiber pills offer convenience but may contain less fiber per dose, potentially requiring multiple pills to achieve the same effect as a scoop of powder.
Mongiu adds that powdered formulations allow for adaptable dosing, enabling precise control over the amount consumed, whether in single or multiple doses. Ultimately, “I tell my patients that the best fiber supplement is the one that they are willing to take.”
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