If you’ve ever had problems going #2 , chances are you’ve been told to up your fiber intake. But what is fiber, and where do we get it from?
Fiber is an indigestible carbohydrate, aka a food your body can’t naturally absorb. Instead, fiber must pass through your stomach, small intestine, and colon, which is why it helps your bowel movements. But wait, there’s more!
There are two types of fibers: soluble and insoluble. Soluble fiber dissolves in water — in that way, it becomes more like a gel that can sweep your intestines clean as it moves through your digestive system. We often find soluble fiber in foods like oats, peas, legumes, fruits, and psyllium. Insoluble fiber, however, doesn’t dissolve — so it moves everything in your digestive system along and increases stool bulk (so it’s ideal for those with constipation). Insoluble fiber is found in whole-wheat products, nuts, vegetables, and potatoes. If you consume a combination of the above, a high-fiber diet will help enable regular bowel movements, lower cholesterol and blood sugar levels, and reduce the risk of cardiovascular disease.
“If you’re lacking on the fiber front and can’t find it in your day-to-day diet due to dietary restrictions, lifestyle, or otherwise, a fiber supplement could help.”
According to the Mayo Clinic, women need between 21–25 grams of fiber a day — pregnant people could increase their fiber intake for additional health benefits as well, up to 30 grams a day. If you take too much fiber too soon, you could experience negative effects like bloating, gas, or constipation. But if you’re lacking on the fiber front and can’t find it in your day-to-day diet due to dietary restrictions, lifestyle, or otherwise, a fiber supplement could help.
We’ve rounded up seven of the fiber supplements we recommend most for women. These fiber supplements offer 5–7 grams of fiber per serving (or about 20-30% of the recommended daily amount). It’s a good boost to help regulate your body’s digestive and gut health!
As always though, we recommend speaking with your physician or nutritionist to see if a fiber supplement is right for you.
Our criteria:
We’ve researched and personally tried the best brands in the wellness space and have found the following supplements to be the most reliable and generally tolerated of the bunch. We update this list regularly with our emerging favorites that meet the following criteria.
- HIGH-QUALITY INGREDIENTS | The supplements below use natural or organic ingredients that have been checked (in some cases, triple-checked) for quality and efficacy. Ingredients mimic natural sources of fiber we mentioned above, like organic fruits and veggies, beans, oats or bran, etc. None of the formulas include fillers.
- TRUSTED BRANDS | The seven brands below are highly reputable, leverage clinical research to inform their practices, and test formulas via third parties for efficacy and safety.
- TOLERABILITY | These supplements include a generous yet gentle amount of fiber per serving — none should be more than 30% of your daily needs which reduces the likelihood of negative side effects. The formulas also are made for a number of dietary lifestyles, so we’ve noted which options are gluten-, GMO-, or sugar-free and/or suitable for vegans and vegetarians.
1. ColonBroom
Fiber Content | 3 grams per serving (5.7 grams of powder per scoop)
Ingredients | Psyllium husk, sodium, stevia extract, citric acid, natural flavoring
Prices Starting At | $65 for 60 servings; discounted subscriptions available (20%+)
Sometimes, you need a little flavor to help supplements go down easy. For that, we recommend checking out ColonBroom, a sugar-free fiber supplement that comes in either a strawberry or tropical fruit flavor. Instead of artificial flavors, flavors are derived from natural ingredients and sweetened with stevia leaf extract. The active ingredient is psyllium husk powder — simply combine with a glass (or two) of water, and you should feel your digestive system kick it into high gear within no time. As a soluble blend, ColonBroom can help solve constipation, bloating, imbalanced gut microbiomes, and irregular bowel movements. While the cost here is pricier than most, you can get a refund if it’s not working thanks to the team’s 14-day money-back guarantee.
2. Thorne
Fiber Content | 7 grams per scoop (11g of powder per scoop)
Ingredients | Green tea phytosome, guar gum, larch extract, apple pectin, rice bran
Prices Starting At | $40 for 30 servings
Balance your belly’s gut health with Thorne’s FiberMend. This plant-based powder combines decaffeinated green tea, larch tree extract, apple pectic, and rice bran into a gentle formula — one that will simultaneously help digestive function, promote regularity, and balance healthy blood sugar levels. Since it’s odorless and flavorless, you can simply add one scoop a day into your preferred beverage. The fiber in this prebiotic formula is soluble, so you shouldn’t experience any bloating or gas like you might with other brands. See why many doctors, athletes, and even the Mayo Clinic recommend Thorne.
3. Garden of Life
Fiber Content | 9 grams per scoop (27g of powder per scoop)
Ingredients | Organic flax seed, organic sprouts, organic chia, organic millet, organic lentil, organic sunflower seed sprout, organic coconut flour
Prices Starting At | $22 for 10 servings
If you prefer probiotics instead — or you simply want an all-organic option — Garden Of Life’s Organic Raw Fiber Powder is an excellent choice. It’s got nearly a third of your daily recommended serving of fiber (9 grams), as well as omega-3 fatty acids and other superfoods. What you won’t find here? Fillers, artificial sweeteners, or preservatives. In fact, it’s certified USDA organic, non-GMO, and carbon-neutral, and the formula is suitable for vegan, paleo, keto, and gluten-free diets. Say goodbye to constipation or upset stomachs and hello to better GI and heart health.
4. Love Wellness
Fiber Content | 500 mg per serving (3 capsules)
Ingredients | Psyllium seed husk powder, organic broccoli powder, organic spinach leaf powder, organic celery seed powder, chia seed powder, flax seed powder, organic kale powder, enzyme blend
Prices Starting At | $30 for 90 capsules (1 month); discounted subscriptions available (25%)
Lo Bosworth (of “Laguna Beach” and “The Hills” fame) launched Love Wellness after personally experiencing digestive and vaginal issues for years. Today, this women’s wellness brand works with doctors to develop products for the gut, brain, and vagina. All products are non-toxic, non-irritating, and free of microbiome and endocrine disruptors. We love the Sparkle Fiber supplement, a capsule filled with super greens and enzymes, to aid with digestion. If you have a sensitive stomach, we like that Sparkle Fiber provides a lower dose of fiber so as to not upset bellies. Every bottle contains 90 capsules (you’ll take up to three capsules daily), and they’re vegan, gluten-, and dairy-free.
5. Complete Natural Products
Fiber Content | 1320 mg of husk per serving (2 capsules)
Ingredients | Organic psyllium husk
Prices Starting At | $13 for 100 capsules (50 servings); discounted subscriptions available (15%)
For fans of Metamucil, we recommend Complete Natural Products instead. That’s because these supplements use the same kind of fiber you’ll find in those OTC brands, but these are USDA-certified organic and vegan. All you’ll find in these capsules are organic psyllium husk and tapioca-derived pullulan so there aren’t any additives, fillers, or binders. CNP is a family-owned brand with 15+ years of experience, and products are organic, kosher, and made in the USA. One bottle contains 50 days’ worth of servings, and there’s an additional discount for subscriptions — get a year’s worth of these capsules and enjoy better digestion for less than $100.
6. mindbodygreen
Fiber Content | 6 grams per serving (8.2 grams of powder per serving)
Ingredients | Organic guar fiber, organic green kiwifruit powder, organic whole mushroom blend, prebiotics
Prices Starting At | $49 for 20 servings; discounted subscriptions available ($10 off)
Mindbodygreen’s fiber supplements leverage prebiotic, probiotic, and postbiotic support — aka all the comprehensive support you need for better gut health. Named Organic Fiber Potency+, this powerful blend focuses on reducing gas and bloating, improving regularity, and balancing blood sugar and healthy cholesterol levels. Nearly all diets can enjoy this supplement — it’s vegan, organic, soy-, gluten-, dairy-, and GMO-free. Best of all, the Organic Fiber Potency+ is HSA and FSA eligible through Truemed. Easily invest in your long-term health with this once-a-day serving.
7. HUM Nutrition
Fiber Content | 5 grams per serving (3 gummies)
Ingredients | Prebiotic fiber, chlorophyll, celery juice powder, natural sweetener
Prices Starting At | $20 for 60 gummies (20 servings); discounted subscriptions available (20%)
HUM Nutrition’s best known for its affordable, effective, and delicious wellness products. To help you feel good from the inside out, the team highly prioritizes quality ingredients and clinical research. Everything’s GMO-free, produced in GMP-certified facilities, and even packaged in sustainable materials. The Celery Juice Fiber Gummies acts as a natural detox for your gut and digestive health; three daily gummies provides you with five grams of fiber as well as vitamin A, C, B6, K1, folate, and chlorophyll — it’s an all-in-one! Find HUM online (and sign up for a discounted subscription) or in stores like Target.
