Move over protein—the best fiber supplements are about to take the wellness-savvy spotlight. Fiber intake has almost always been on doctors’ and dietitians’ radars, thanks to its role in digestion, cardiovascular health, and disease prevention. We know it’s not particularly sexy—gut health isn’t as showy as muscle-building—but it does a lot behind the scenes like helping regulate blood sugar, promote satiety, and reduce LDL cholesterol levels. It also (famously) keeps your bowel movements flowing regularly.
As you probably already know since you’re reading this, most Americans (over 90 percent) aren’t getting nearly enough fiber. The recommended intake hovers around 25 to 38 grams per day, and the average person falls well short of that. Of course, most dietitians I’ve talked to in my years of health reporting say the best way to get fiber is through a whole-food diet, complete with fruits, veggies, grains and legumes. But if you find yourself slacking, supplements can help. I talked with Jordan Glenn, head of science at SuppCo, an agnostic third-party supplement verifier, and tested a range of fiber supplements (powders, gummies, and capsules) myself to see which ones boosted my gut health, tasted good, and were easy to incorporate into my daily life. Here’s what I found.
The Best Fiber Supplements, According to GQBest Overall
Ancient and Brave True Biome
Read MoreBest Tasting
Belli Welli Daily Fiber Gummies
Read MoreBest Capsules
Swanson Psyllium Husk Dietary Fiber Supplement
Read MoreBest Superfood + Fiber
Rizz Low Sugar Green Gummies
Read MoreMost Travel-Friendly
Zbiotics Sugar-to-Fiber
Read MoreBest Green Powder + Fiber
Benefiber Prebiotic Fiber + Supergreens
Read MoreBest Overall: Ancient + Brave True Biome
Ancient and Brave
True Biome
Ancient + Brave’s True Biome topped our list because it is a simple, unflavored fiber powder built around partially hydrolyzed guar gum (PHGG), a type of soluble fiber that’s been studied for digestion and gut health. For that reason, it’s Glenn’s favorite fiber source. Each serving delivers 4 grams of fiber, along with added L-glutamine (an essential amino acid that helps build protein) and a probiotic strain that research shows may mitigate leaky gut and inflammation. In my testing experience, it was one of the easiest powders to take consistently and didn’t produce any unwanted side effects. I could add it to water or coffee without it changing the texture or taste, and it fully dissolves with a quick stir of my spoon. Glenn also says that PHGG is one of the most well-tolerated sources of fiber. I didn’t experience any bloating or discomfort (although I was already used to taking fiber by the time I tried it.) It’s not the highest dose on the list, but it is a reasonable enough boost if you otherwise prioritize a healthy diet.
