Who Exactly Should Be Taking Fiber Supplements?

Articles and social media posts singing fiber’s praises are seemingly everywhere these days. And more trendy brands are promoting fiber supplements via clever marketing and influencer partnerships.

Learn why fiber supplements have become more popular and whether you’d benefit from taking one.

One likely explanation for the surge in popularity of fiber supplements is the slew of recent research around these carbs’ health benefits, especially in terms of gut health.

Fiber supplements have become increasingly popular as we discover more about how fiber can positively affect the gut microbiome — the collection of bacteria and other microbes in the digestive tract that’s linked to various aspects of our health, says Elena Ivanina, DO, a board-certified gastroenterologist and functional medicine doctor in private practice in New York City. “Studies are now revealing that different types of fiber have different benefits.”

But, she adds, taking a fiber supplement is more approachable for many people than overhauling their eating habits.

If you’re considering adding a fiber supplement to your daily routine, talk it over with your healthcare provider. They can help you make the best decision for your health based on your individual medical history and needs, Dr. Ivanina says.

To increase your numbers, choose more high-fiber foods, Phillips says. Aim for five servings of fresh fruits and veggies per day and at least one serving of whole grains like brown rice, oats, and whole-wheat bread or pasta per meal.

“Supplements are not a replacement for a fiber-rich, plant-forward diet, which provides other nutrients that support overall health and minimize cancer risk, too,” Phillips says.

Still, some groups may benefit from taking a fiber supplement, including:

People With Chronic Constipation

“Fiber supplements may support regularity for those with constipation,” Phillips says, especially for people who struggle to get enough fiber in their diet.

People Following a Medical Diet

Fiber supplements can help fill in nutrient gaps for people who need to follow a restricted eating pattern for medical reasons, Phillips says — for example, a short-term elimination diet used to identify food allergies or sensitivities or a medically supervised very low calorie diet for obesity.

In such cases, when a person may not be able to eat enough high-fiber foods, a supplement can help them meet their daily recommended intake. However, it’s essential to consult your doctor before starting any new supplement when managing a medical condition, to ensure it’s suitable for you and won’t interact with any medications you’re currently taking.

People With High Cholesterol

Fiber’s not just good for your gut — it’s a boon for heart health, too.

People With High Blood Pressure

Fiber supplements, along with a healthy diet, can help you reach these numbers, Phillips says.

People With Certain Digestive Conditions

People Who Need to Manage Blood Sugar

If you’re consistently eating a variety of plant food like fruits, vegetables, whole grains, legumes, and nuts, you probably don’t need a fiber supplement, Phillips says. You’re likely getting enough of the nutrient from your diet.

These supplements also may not be appropriate for folks with a history of bowel obstruction (a blockage in the intestines that prevents food and waste from flowing through normally) or active flare-ups of IBD, unless advised otherwise by a healthcare provider, Phillips notes. In these cases, additional fiber may exacerbate symptoms.

Adding a fiber supplement may also worsen symptoms in people who are severely constipated or have small intestinal bacterial overgrowth (SIBO), a condition that occurs when the small intestine contains too much bacteria, Ivanina says.

Keep these tips in mind when using a fiber supplement:

1. Consult your healthcare provider. Connect with your healthcare provider to find out if you need more fiber and what dietary changes you might be able to make before taking a supplement, Ivanina says. A provider can also guide you toward the best supplement and dosage for you.
2. Set a goal. “The best type of fiber depends on your goal,” Phillips says. Psyllium is helpful for constipation, for example, while prebiotic fibers like inulin (which act as food for the “good“ bacteria in your gut) can support your gut microbiome. Knowing your reason for taking a fiber supplement can help you choose among the many options on the market.
3. Read the label. Choose a supplement with a short list of ingredients — preferably only the fiber type you’re looking for. “Avoid unnecessary sweeteners or fillers,” Phillips says, as these can add calories or cause digestive discomfort. Also, look for a supplement that’s been third-party certified by an organization such as U.S. Pharmacopeia or NSF (National Sanitation Federation) International, she says. This means the product has been independently tested for quality.
4. Time it right. If you use medications, take them two to three hours before or after taking a fiber supplement. If you take them too closely together, the fiber may move the medication out of your system before it’s adequately absorbed.

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5. Start slowly. If you’re not used to a high-fiber diet, loading up on it can cause bloating and cramping, Phillips says. So, start by increasing your daily dose by a couple of grams and gradually increase it by a gram or two a day or every other day until you reach your goal amount. And make sure to drink plenty of fluids, too, as fiber needs water to pass smoothly through the digestive system, Phillips says.

• Fiber supplements have risen in popularity as research links it to health benefits.
• It’s best to get fiber from a variety of minimally processed plant foods, like fruits and vegetables, because they come with added nutrients that support your overall health.
• However, taking fiber supplements may be beneficial for certain conditions and people who find it difficult to get the recommended amount through diet alone.
• Talk to a healthcare provider before starting a fiber supplement. They can help you determine whether it’s appropriate for you and provide guidance on the best fiber type and dosage for your goals.