When it comes to the carbs most adults are concerned with, fiber is often overlooked. Yes, fiber is a form of carbohydrate that your body doesn’t digest, and it would seem that about 95% of Americans aren’t getting the recommended daily amount. According to the American Heart Association for adults, that amount would be between 25-30 grams daily, which is best from food. Fiber is an important part of our diets as it can combat constipation, may help you manage your weight and may even lower your risk of certain cancers and heart disease. For these reasons, we highly recommend considering one of the best fiber supplements.
Unfortunately, when some of us hear the word fiber, there are images of bark and cardboard floating through our heads. But that isn’t the case. There are tasty ways to add more fiber to your diet by eating more fruits, vegetables and legumes. For instance, a crunchy granny smith apple has 4.4 grams, and a pear has 5.5 grams. While just adding around 3 grams of raw kale, spinach or brussels sprout to your day would net you between 2-4 grams of fiber. And let’s not forget the mighty lentil, which, if you have about a half-cup cooked, yields 7.7 grams of fiber.
Generally speaking, beans are an easy way to add more fiber to your diet. You could also try having a high-fiber cereal for breakfast to kick start your day. And don’t shy away from adding dried fruit to oatmeal, salads or yogurt. Just make sure they aren’t loaded with sugar.
Though we know that the preferred way to get your fiber is through whole foods, we know that it isn’t always easy. To that end, we have rounded up some of the best fiber supplements that you can get to help fill in the gaps in your diet. Just make sure that you are following the directions on the labels as they will let you know how much water should be consumed each the supplement.
Coming in at 7 grams of fiber per serving is Bonny, a fiber blend of psyllium husk, chia seeds and inulin made to keep you blissfully regular. Psyllium husk is a bulk-forming version of fiber that is considered a laxative. It absorbs the water in your gut and makes bowel movements easier. This vegan formula is free of sugar, gluten, dyes, and artificial flavors. It is available in three flavors, chocolate hazelnut dream, vanilla berry bliss, and unflavored that can be added to beverages or baked treats, all packaged within a plastic-free container made of recyclable steel tins.
Wheat dextrin is a type of fiber made from wheat starch extract and the main ingredient of Benefiber. It doesn’t have sugar or artificial flavors and though it is considered gluten-free, those who are gluten intolerant should speak with their medical provider before trying this fiber supplement. When stirred into beverages or foods, Benefiber fiber supplement blends inconspicuously. And since it is a prebiotic supplement, it feeds the good bacteria and helps maintain a healthy flora.
3. Metamucil Fiber Thins
If you love chocolate and want to increase your fiber intake, then Metamucil thins are a great option. They contain 5 grams of fiber calories per serving and help to keep you feeling fuller longer which is a bonus if you are trying to manage your weight. Just keep in mind you need to make sure you follow the directions on the packaging regarding how much water you need after consuming the wafers.
4. Lifeable Prebiotic Fiber
Not everyone is great at drinking a fiber-based beverage drink. If that is you then you can pop two of these jellies, for 4 grams of fiber. They are vegetarian, (no gelatin), non-GMO, gluten-free, and dairy-free. They are also sugar-free and kosher.
5. Vitafusion Fiber Well Gummies
6. Garden of Life Dr. Formulated Organic Fiber
Garden of Life is well known in the men’s supplements industry. And while it isn’t easy to know what is the best fiber supplement, this iteration is made with organic fiber is organic, non-GMO, vegan, gluten-free, dairy-free, sugar-free, and kosher-certified. One tablespoon provides five grams of fiber and dissolves easily in water. It is available in unflavored or citrus flavor.
7. GoBiotix Prebiotic Fiber Boost Powder
Pop one scoop of GoBiotix Prebiotic Fiber Boost Powder in your favorite beverage as it provides 5 grams of fiber. This plant-based organic fiber supplement is said to help with keeping your microbiome healthy. And as with other prebiotic fibers it can help to decrease bloating.
8. SmartyPants Adult Formula and Fiber
If you are looking to keep things simple and only want to take one pill daily for vitamins, minerals and fiber, then a good option is SmartyPants Adult Formula and Fiber. It is a daily multivitamin that provides 6 grams of fiber, vitamins A, C, D, E, B6, B12, K2 and choline, iodine, zinc, and omega 3 EPA/DHA. These fiber supplements are non-GMO and made sans artificial flavors or sweeteners.