Fiber supplements: A healthy alternative?
Jan. 23, 2025—Fiber is a nutritional superhero. It helps you feel full, which may help you manage your weight. It also plays an important role in many body functions, from heart health to efficient digestion. And, according to the Arthritis Foundation, a diet high in fiber can lower inflammation, which is linked to diabetes, arthritis and heart disease.
That's the good news. The not-so-good news? Most Americans don't get the recommended daily amount of fiber, says the Academy of Nutrition and Dietetics.
A quick fiber fix?
You may wonder if taking a supplement can provide all the fiber you need for good health. They're an easy way to add more fiber without changing what you eat, and they're widely available.
And that added fiber can come with real benefits. For example, psyllium husk, an herb commonly used in fiber supplements, can help you feel full, according to the American Pharmacists Association. It also is effective at relieving constipation and may help prevent heart disease and reduce LDL, or "bad," cholesterol levels.
But those benefits vary from person to person. According to the National Institutes of Health, studies suggest that fiber supplements don't affect everyone the same way. In one study, people at a normal weight had lower levels of inflammation after taking fiber supplements, but participants who were overweight or obese did not. Why those results were different isn't yet clear.
Another downside: Most supplements contain only soluble fiber, but you need both soluble and insoluble fiber.
How to take fiber supplements
If you decide to take a fiber supplement, be sure to let your doctor know. Follow the instructions on the package. To avoid or lessen uncomfortable side effects such as bloating and gas, take the supplement with plenty of water, and increase your dose slowly.
For even better benefits, skip the supplement—and focus on adding fiber-rich foods to your daily diet. When you rely on a fiber supplement, you could be missing out on other important nutrients that a high-fiber diet offers, warns the Academy. Studies show that you'll get the most benefit from fiber when you consume it in your diet.
Sources
- Academy of Nutrition and Dietetics. "Easy Ways to Boost Fiber in Your Daily Diet." https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet.
- American Pharmacists Association. "Psyllium Husk and Weight Loss." https://www.pharmacist.com/CEO-Blog/psyllium-husk-and-weight-loss.
- Arthritis Foundation. "Can Increasing Fiber Reduce Inflammation?" https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/increasing-fiber.
- Medline Plus. "Blond Psyllium." https://medlineplus.gov/druginfo/natural/866.html.
- National Institutes of Health. "Health Benefits of Dietary Fibers Vary." https://www.nih.gov/news-events/nih-research-matters/health-benefits-dietary-fibers-vary.
- National Library of Medicine. "A Guide to Recommending Fiber Supplements for Self-Care." https://pmc.ncbi.nlm.nih.gov/articles/PMC7566180/.
- UpToDate. "Patient Education: High-Fiber Diet (Beyond the Basics)." https://www.uptodate.com/contents/high-fiber-diet-beyond-the-basics/print.