The 10 Best Fiber Supplements of 2023

[Muscle Insider]

Only five percent of Americans consume enough fiber — that’s a major shortfall, but we get it. (1) If you often find yourself forgetting to eat your veggies, fruits, or whole grains, or ... Read more
The post The 10 Best Fiber Supplements of 2023 appeared first on BarBend.

Only five percent of Americans consume enough fiber — that’s a major shortfall, but we get it. (1) If you often find yourself forgetting to eat your veggies, fruits, or whole grains, or maybe you’re dealing with some pesky digestive issues like constipation, you’ll want to consider adding a fiber supplement to your regimen.


Current guidelines recommend we get 14 grams of fiber for every 1,000 calories we eat, which comes out to about 22 to 34 grams per day, depending on your caloric goals. (1) And reaching your daily fiber goals comes with a boatload of benefits aside from better digestion — we’re talking fat loss, better cholesterol levels, and heart health, among others. But before adding just any powder or pill to your cart, peruse this list for the best fiber supplements to help you reach your health goals.


The Best Fiber Supplements

• Best Fiber Supplement Overall: Transparent Labs Prebiotic Greens
• Best Fiber Supplement with Vitamins: Athletic Greens AG1
• Best Fiber Supplement for Constipation: Onnit Total Gut Health
• Best Fiber Supplement for Weight Loss: Naked Gut
• Best Fiber Supplement for Men: Transparent Labs Prebiotic Greens
• Best Fiber Supplement for Women: Seed
• Best Budget Fiber Supplement: Yerba Prima Psyllium Husk Powder
• Best Soluble Fiber Supplement: Naked Gut
• Best Organic Fiber Supplement: Garden of Life Organic Raw Fiber Powder
• Best Capsule Fiber Supplement: Yerba Prima Psyllium Husk Veg Caps

Best Fiber Supplement Overall: Transparent Labs Prebiotic Greens












Transparent Labs Prebiotic Greens





























Transparent Labs Prebiotic Greens









A simple but effectively-dosed supplement that emphasizes sea greens and prebiotic fiber, and contains other ingredients in full doses backed by science. Use the code BARBEND10 for 10% off!


















Shop Transparent Labs






















Specs

• Calories per serving: 60 calories
• Fiber per serving: 6g
• Fiber source: Acacia, Jerusalem artichoke, chicory root
• Servings per container: 30
• Price: $45.99

Pros

• Each serving contains six grams of fiber, which gets you 21 percent of your daily fiber goal.
• It contains organic spirulina and chlorella, two great sources of antioxidants and plant protein.
• The brand is transparent about the ingredients in its product and doesn’t use proprietary blends, so you know exactly what you’re getting.

Cons

• There is only one flavor available, Peach Mango, in addition to the unflavored variety.
• It doesn’t contain a high amount of any vitamins or minerals.

Transparent Labs Prebiotic Greens contains more fiber than your average greens powder at six grams per serving, which is about 21 percent of your daily value. We love that the fiber comes from various sources, including acacia, chicory root, and Jerusalem artichoke fiber, which all have their individual benefits to support gut health. This powder also provides three grams of plant-based protein coming from chlorella and spirulina. These algae greens are dense in micronutrients, including vitamins and minerals, and have been shown to possess antioxidant activity.


You can take this supplement up to three times a day. Simply mix a scoop with eight ounces of water — the Peach Mango flavor actually tastes pretty good, so you won’t need to mask the taste of this powder with any caloric juice or sweet beverage, and it dissolves easily. What’s more, Transparent Labs Prebiotic Greens is free of artificial colors and flavors, so you won’t get any bitter aftertaste after sipping on this drink.


Best Fiber Supplement With Vitamins: Athletic Greens AG1












Athletic Greens

Athletic Greens









This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets.


















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Shop Athletic Greens
























Specs

• Calories per serving: 50 calories
• Fiber per serving: 2g
• Fiber source: inulin
• Servings per container: 30
• Price: $99

Pros

• It actually tastes good, so you can enjoy it on its own mixed into water.
• AG1 is an excellent all-in-one supplement with 75 different ingredients that support gut and overall health.
• It’s NSF Certified for Sport, so it’s free from unsafe substances, guaranteed.
• The high vitamin count gives you 100 percent or more of your daily value of most B vitamins, 467 percent of your daily value for vitamin C, and more.

Cons

• The ingredient list is long, and you don’t know the exact amount of all the ingredients in each blend.
• It’s expensive, coming in at more than $3 a serving.

AG1’s long ingredient list works in its favor: With 75 different ingredients, including vitamins, minerals, digestive enzymes, antioxidants, adaptogens, and probiotics, AG1 is a great all-in-one fiber supplement that helps promote gut health and overall well-being.


You’ll get a sky-high dose of dairy-free probiotics — 7.2 billion CFUs of Lactobacillus acidophilus and Bifidobacterium bifidum — that are linked to helping with digestion. The formula also contains digestive enzymes that help your body better digest nutrients in food, which can potentially help you avoid gas and bloating.


And that’s not all: You’ll also get 467 percent of your daily value for vitamin C, 100 percent or more of most B vitamins, including biotin and B12 — although it, surprisingly, doesn’t contain any vitamin D (a nutrient most of us are missing out on). And while we can’t say this for most greens powders, AG1 actually tastes good — the pineapple-vanilla flavor is subtly sweetened with stevia and works as well in protein smoothies as it does stirred into plain water.


While we appreciate that the brand lists out each and every ingredient in its blends, it’s worth noting that you won’t find exact amounts of each ingredient on the product label or the website. And given it’s jam-packed with so many beneficial nutrients, AG1 does come with a higher price point than many other fiber supplements ($99 for a 30-serving pouch). So if you’re looking for a multivitamin-like supplement that contains more than just fiber to support total health, AG1’s potential benefits might justify its price tag.


Best Fiber Supplement for Constipation: Onnit Total Gut Health












Onnit Total Gut Health

Onnit Total Gut Health









This supplement is packed with pre- and probiotics, as well as fiber from Jerusalem artichoke and dandelion root. The convenient single-serving packets make it easy to take it on the go.

















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Specs

• Calories per serving: N/A
• Fiber per serving: 900mg Jerusalem artichoke, 600mg dandelion root
• Fiber source: Organic Jerusalem artichoke, organic dandelion root
• Servings per container: 15
• Price: $75.90

Pros

• Comes in travel-friendly, single-serving packets filled with capsules that you can easily take on the go.
• It’s a synbiotic, containing both pre- and probiotics, to fully support gut health.
• This supp contains Jerusalem artichoke, which has been shown to help prevent constipation.

Cons

• It’s expensive, coming in at around $5 a serving.
• The seven-capsule serving may be too much for some people to swallow.

If you struggle with constipation, you’ll want a fiber supplement that contains prebiotics, probiotics, and digestive enzymes — a trifecta that helps support healthy bowel movements. Onnit Total Gut Health boasts five strains of probiotics, including L. acidophilus DDS-1, L. plantarum, L. rhamnosus, B. infantis, and B. lactis as well as organic prebiotic fibers Jerusalem artichoke and dandelion root to help feed those good gut bacteria. Its main source of fiber, Jerusalem artichoke, has been linked with constipation prevention as well as weight loss. (2)


The enzyme blend helps you digest fats, lactose, carbs, protein, and fiber so that your body can better digest food and absorb its nutrients. In fact, research shows that enzyme blends can help prevent gas and bloating after eating. (3) However, all of these potential benefits come with a price: A one-month supply will run you about $75 (but you can save $10 by subscribing).


Also worth noting: This supplement comes pre-measured in a packet containing seven capsules, all offering different benefits. Onnit recommends taking all seven capsules together simultaneously with your largest meal of the day, but the capsules can be taken separately throughout the day, too. Seven capsules may be a tough pill to swallow for some (pun intended), so consider that before buying.


Best Fiber Supplement for Weight Loss: Naked Gut












Naked Gut





























Naked Gut









Naked Gut packs 50mg of probiotics, as well as 1,000mg of glutamine and prebiotics. The powder is unflavored, and it's fairly inexpensive considering how many helpful ingredients are in this gut health supplement.

















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Specs

• Calories per serving: 15 calories
• Fiber per serving: 2g
• Fiber source: Inulin (Jerusalem artichoke), citrus pectin
• Servings per container: 40
• Price: $24.99

Pros

• It’s budget-friendly compared to many other gut health supplements.
• This supp boasts added ingredients such as glutamine and probiotics to support your gut health.
• It has multiple sources of fiber that are linked to weight loss by helping to keep you fuller for longer.

Cons

• Other synbiotics contain a higher dose of probiotics.
• Naked Gut doesn’t contain added vitamins and minerals like other supplements on our list.

Naked Gut is low in calories and contains the gut-healthy amino acid glutamine as well as five billion CFU of probiotics to help bolster your microbiome. It has multiple sources of fiber, including pectin, which shows promising weight-loss benefits. In one study of 74 adults, pectin mixed in a liquid was shown to increase fullness and satiety, which is key when you’re trying to reduce your daily caloric intake. (4) Naked Gut also includes acacia, another potentially weight-loss-revving fiber. Taking acacia for six weeks was observed to help women lose over two percent body fat and lower their BMI in a study of 120 people. (5)


What’s more, this powder is easy to take — simply mix it into your favorite drink (it’s unflavored, so it won’t mess with your beverage’s taste) or blend it with a protein powder or smoothie. All in all, Naked Gut is a solid option that makes getting your fiber easy and affordable. Plus, there’s some promising evidence that links the types of fiber in Naked Gut to weight loss, so it’s definitely worth a try if your goal is to shed some fat.


Best Fiber Supplement for Men: Transparent Labs Prebiotic Greens












Transparent Labs Prebiotic Greens

Transparent Labs Prebiotic Greens









A simple but effectively-dosed supplement that emphasizes sea greens and prebiotic fiber, and contains other ingredients in full doses backed by science. Use the code BARBEND10 for 10% off!


















Shop Transparent Labs






















Specs

• Calories per serving: 60 calories
• Fiber per serving: 6g
• Fiber source: Acacia, Jerusalem artichoke, chicory root
• Servings per container: 30
• Price: $45.99

Pros

• Each serving provides 21 percent of your daily fiber goal.
• It contains organic spirulina and chlorella, which are two great sources of antioxidants and plant protein.
• Prebiotic Greens contains more fiber than many other greens powders, which is important since fiber is especially linked to good immune health in men.

Cons

• There are only two flavor options, Peach Mango and Unflavored.
• It has fairly low amounts of vitamins or minerals.

Research has found a significant association between daily dietary fiber intake and good general health status and immune health, especially in men. (6) And Transparent Labs Prebiotic Greens contains more fiber than your regular greens powder, with about 21 percent of your daily value per serving coming from acacia, chicory root, and Jerusalem artichoke. Thanks to all the plant-based foods in this greens powder, you’ll also get three grams of vegan protein, mainly from chlorella and spirulina.


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