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Home arrow Health arrow Gut Health arrow Best Fiber Supplement for Constipation: 11 Cures for Relief

Best Fiber Supplement for Constipation: 11 Cures for Relief

Dr. Donika Vata
Written by Donika Vata, MD
HR_author_photo_Edna
Fact checked by Edna Skopljak, MD
Last update: January 2, 2024
10 min read 597 Views 0 Reviews
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Don’t let constipation hold you back! Our team reviewed 11 fiber supplements to help you feel better fast.

best fiber supplement for constipation

How do we vet brands and products? Learn more.

Being stuck on the toilet for long periods isn’t only time-consuming but can also be quite painful. However, if the cramps, excess gas, and bloating are starting to interfere with your daily life, there is something that may help.

Dietary fiber is an essential nutrient for good digestive health, but many of us fall short in our daily intake. Luckily, there are high-quality pills and powder supplements that provide a solution, offering a burst of fiber that softens the stool and keeps your bowel movements regular. 

However, with so many brands claiming to have the best fiber supplement on the market, which one to choose? Our expert team looked at a wide variety of supplements to find which ones really will alleviate your digestive troubles. 

#1 star
colonbroom logo
4.7
stars
  • Facilitates healthy bowel movements
  • Aids digestion
  • Relieves constipation, diarrhea, bloating, and cramps
  • Improves gut health
  • Keeps you fuller for longer
  • Regulates blood sugar levels
Learn More
Learn More
#2
love wellness logo
4.2
stars
  • Strengthens the digestive system
  • Boosts immune health
  • Suppresses appetite
  • Eliminates toxins in the gut
  • Relieves constipation and diarrhea
Learn More
Learn More
#3
Vita Living Logo
4.0
stars
  • Maintains a healthy gut microbiome
  • Supports regular bowel movements
  • Keeps you full after eating
  • Dairy and gluten-free
Learn More
Learn More

11 Best Fiber Supplements for Constipation

Being constipated can cause soreness down below, abdominal pain, and bloating, which interferes with your daily routine. However, this isn’t a condition you need to live with – discover the health benefits of the best fiber supplements below.

#1 ColonBroom: Best for constipation

colonbroom logo
Our rating:
4.7
stars
  • Promotes good gut health and a healthy digestive system
  • Facilitates bowel movements
  • May help to feel more satiated
  • Helps regulate blood sugar levels
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ColonBroom is a dietary fiber supplement that supports good gut health to relieve constipation, gas, and stomach cramps. Designed to encourage regular bowel movements, the supplement provides the relief you need if you struggle to go to the toilet.

The star ingredient within ColonBroom is psyllium husk, a type of soluble fiber that softens and adds bulk to your stool when mixed with water. This makes it ideal for treating constipation and works especially well for those suffering from irritable bowel syndrome (IBS).

ColonBroom also contains citric acid, an anti-inflammatory ingredient that aids digestion and relieves issues like bloating and heartburn. 

If you’ve got a sweet tooth, then you’ll be pleased to know that the fiber supplement comes in delicious strawberry and tropical fruit flavors. So, you can curb your cravings without all of the added sugar.

Pros
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    Organic and natural supplement
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    Clinically-proven ingredients
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    Sugar-free
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    Stimulates bowel movements in just one day
Cons
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    Unsuitable for those pregnant or breastfeeding
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    May cause minor stomach upset
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    Takes time for your body to adjust

#2 Love Wellness Sparkle Fiber: Best vegan fiber supplement 

love wellness logo
Our rating:
4.2
stars
  • Strengthens the digestive system
  • Boosts immune health
  • Suppresses appetite
  • Eliminates toxins in the gut
  • Relieves constipation and diarrhea
Learn More

Love Wellness Sparkle Fiber is a super greens blend that relieves constipation by supporting healthy digestion. It does this with the help of digestive enzymes, which play a pivotal role in breaking down other proteins, carbohydrates, and fats from the foods you eat.

The fiber supplement contains a large antioxidant profile, which helps to remove any waste or toxins that may have built up in your system. This encourages more regular bowel movements, reduces bloating, and may even treat some gastrointestinal diseases.

Sparkle Fiber is also packed with vegetable extracts, including spinach, broccoli, and celery, as well as chia seeds. Together, these fiber-filled ingredients prevent constipation while also delivering a huge variety of vitamins and minerals that are needed to support good digestion, clear skin, and high energy levels.

Pros
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    Vegan-friendly
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    Gluten and dairy-free
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    Made with organic vegetable extracts
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    Contains no artificial flavors, fragrances, or dyes
Cons
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    May cause stomach cramps
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    Contains less fiber than other supplements

#3 VitaLiving BioMaintenance Prebiotic + Fiber: Best for balancing the gut microbiome

Vita Living Logo
Our rating:
4.0
stars
  • Maintains a healthy gut microbiome
  • Introduces beneficial bacteria to the gut
  • Supports regular bowel movements
  • Improves nutrient absorption
  • Keeps you full after eating
Learn More

VitaLiving BioMaintenance is a prebiotic fiber supplement that keeps your gut happy. This offers a variety of health benefits, from supporting weight loss to relieving diarrhea and constipation.

Your gut microbiome contains beneficial bacteria responsible for aiding digestion, supporting your immune function, and even maintaining skin health. So, when this becomes imbalanced with harmful microbes, you may experience constipation, diarrhea, or stomach pain.

VitaLiving contains a range of prebiotic fibers, which nourish the good bacteria within your gut to keep them working effectively. One of these fibers is sunfiber, or partially hydrolyzed guar gum, which studies show is effective in improving constipation-related symptoms

Another is inulin, a soluble fiber that is converted into short-chain fatty acids in the gut to nourish cells. Together with xylooligosaccharides (XOS), this stimulates the growth of good bacteria, which are known as probiotics.

  • checkmark
    Dairy and gluten-free
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    Contains no major allergens
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    Made without artificial sweeteners or fillers
  • checkmark
    Relatively expensive
  • checkmark
    Influx of fiber can cause excess gas at first

#4 Gut Connect 365: Best for leaky gut

gut connect 365 logo
Our rating:
4.0
stars
  • Prevents constipation and diarrhea
  • Strengthens and protects the gut lining
  • Boosts immunity
  • Relieves leaky gut symptoms like indigestion and cramps
  • Supports healthy digestion
Learn More

Containing a blend of 9 superfoods, Gut Connect 365 is a natural fiber supplement designed to strengthen your gut lining. Recurring bouts of constipation or diarrhea can be caused by leaky gut, a syndrome where weak intestinal walls allow harmful toxins to leak into the bloodstream. 

Gut Connect alleviates this through its high fiber content, which protects these walls. Additionally, the inclusion of maitake mushroom extract triggers the growth of beneficial probiotic bacteria, which works as a colon cleanser to eliminate waste. 

Some other key ingredients include L-glutamine, an amino acid that may help with constipation, and slippery elm bark, an anti-inflammatory plant extract that soothes intestinal linings and enhances bowel function.

Taking just one scoop of this powder fiber supplement mixed with water should support regular bowel movements and relieve any leaky gut-related symptoms, including heartburn, stomach pain, and constipation.

Pros
  • checkmark
    All-natural ingredients
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    Created by a certified doctor
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    Gluten-free
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    Comes in 2 flavors
Cons
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    Aloe vera may be toxic for the kidneys in high doses
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    Only available online

#5 BIOptimizers Herbal Power Flush: Best colon cleanser

bioptimizers-logo
Our rating:
3.9
stars
  • Regulates bowel movements
  • Laxative effects clear the digestive system
  • Better digestive health eliminates constipation
  • Prevents toxins from being reabsorbed into the bloodstream
  • Relieves bloating
Learn More

If you’re looking for a fiber supplement to clear out your colon, Herbal Power Flush may be the one for you. Formulated with 5 digestive enzymes and 4 natural plant products, it has an effective yet gentle laxative effect to help stools pass more easily and regularly.

Amylase, protease, and lipase are among the enzymes that break down carbs, proteins, and fats into small, easy-to-digest pieces that won’t cause your bowels to become backed up. According to research, this may be useful in relieving IBS symptoms when combined with a low FODMAP diet.

Plus, the addition of psyllium husk fiber helps bulk up your stool to relieve constipation while also feeding the good bacteria in your gut to prevent recurring digestive problems.

For best results, the manufacturer recommends taking one capsule on an empty stomach, and you should see colon cleansing results the very next morning.

Pros
  • checkmark
    Plant-based
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    Made with medical-grade ingredients
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    All-natural product
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    365-day money-back guarantee
Cons
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    Shouldn’t be used daily
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    Relatively expensive

#6 Benefiber: Best for regular bowel movements

Benefiber logo
Our rating:
3.9
stars
  • Nourishes good gut bacteria
  • Relieves abdominal discomfort
  • Controls blood sugar levels
  • May support weight loss
Learn More

Benefiber is a plant-based fiber supplement made with just one ingredient, which is wheat dextrin. This is a type of soluble fiber that helps to control blood sugar, improve the absorption of vital nutrients, and encourage bowel regularity. By becoming a gel in your digestive system, wheat dextrin can prevent constipation.

A prebiotic fiber like wheat dextrin also provides food for the good bacteria within the gut, which helps to maintain good digestive and immune health. However, some studies indicate that wheat dextrin may not be as effective as psyllium husk for relieving constipation, as it can actually decrease the water content of stools in large doses. 

To use Benefiber, simply mix 2 teaspoons of the powder into your favorite cold drink, hot beverage, or soft food, 3 times per day, and you should begin seeing results in just 2–5 days.

Pros
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    Contains only natural ingredients
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    Plant-based
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    15 calories per serving
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    Sugar-free
Cons
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    Wheat dextrin may cause bloating and cramps
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    Unsuitable for those with celiac disease or gluten intolerance

#7 UMZU zuPoo: Best natural laxative

umzu logo
Our rating:
3.7
stars
  • Removes waste from the colon
  • Relieves constipation
  • Reduces gastrointestinal issues like bloating
  • May improve digestive health
Learn More

zuPoo is another colon cleanser containing cascara sagrada and senna leaf powder, which both have naturally occurring laxative properties. For instance, while cascara sagrada stimulates your bowel, senna leaf powder helps the muscles contract so that you can comfortably push stools through your intestines.

These ingredients help the fiber supplement remove harmful waste and toxins from the colon, helping you go to the toilet more regularly. Along with helping relieve constipation, zuPoo allows you to feel lighter, leaner, and less bloated. 

You may notice a gas buildup in the first 12–24 hours of taking the fiber supplement. However, this should soon pass, and you can expect your first bowel movement within 48 hours. According to the manufacturers, you’ll need to take zuPoo for 7 days consecutively for a full colon cleanse, which you should only perform every 4–6 weeks.

Pros
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    Natural ingredients
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    Safe and non-toxic inactive ingredients
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    60-day money-back guarantee
Cons
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    More expensive than competitors
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    Contains some controversial ingredients
  • checkmark
    Potential side effects include gas and stomach pain

#8 Bellway: Best for healthy digestion

bellway logo
Our rating:
4.0
stars
  • Supports a healthy digestive system
  • Prebiotic fiber encourages good bacteria to grow
  • Regulates bowel function
  • Prevents constipation, diarrhea, and flatulence
Learn More

Containing organic psyllium husk powder, Bellway is another natural fiber supplement that frees your body from waste and toxins. It does this by forming a gel in the stomach, allowing you to pass stools much more easily.

As it travels through your system, Bellway’s prebiotic fibers promote a happy and healthy gut by supporting the growth of beneficial probiotic bacteria. In turn, this helps to reduce bloating, diarrhea, and constipation, making your trip to the bathroom a much better experience.

What’s great about this supplement is that it’s made with real fruit, which provides 18% of your daily recommended fiber intake. This makes Bellway ideal for those who struggle to consume enough fiber-rich healthy foods, which typically leads to constipation.

From raspberry lemon and mixed berry to lemon lime and watermelon, Bellway’s wide range of flavors are all sugar-free, making them suitable for anyone with a sensitive stomach.

Pros
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    Results in just 2 days
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    Gluten and sugar-free
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    100% vegan
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    Available in a range of flavors
Cons
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    Doesn’t dissolve well in cold water
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    Complaints of bad taste and texture

#9 KaraMD Pure Nature: Best insoluble fiber supplement

KaraMD logo
Our rating:
3.6
stars
  • Promotes good gut health
  • Improves digestion and metabolism
  • Provides the body with essential nutrients
  • Cleanses the intestines
  • Boosts energy
Learn More

If you struggle to get all of the key nutrients your body needs from whole fruits and vegetables, you may want to try KaraMD Pure Nature. This supplement is packed full of natural fiber from superfoods such as celery, cucumber, asparagus, strawberry, and raspberry juice, all of which give you a healthy dose of Mother Nature’s best.

Ingredients like asparagus and strawberries contain plenty of insoluble fiber, which increases nutrient absorption and helps food move smoothly through your digestive system. As a result, you’re less likely to experience the stomach pain, excess gas, and constipation that comes with an unhealthy gut.

Insoluble fiber also allows your body to properly process and remove waste, including toxins that make you feel sluggish and fatigued. You’ll also feel more energized when taking Pure Nature regularly.

Pros
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    Capsules are small and easy to consume
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    Gluten-free
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    Suitable for a vegan diet
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    Non-GMO ingredients
Cons
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    Not third-party tested
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    Must take 4 servings per day
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    Proprietary blends don’t show exact doses of ingredients

#10 Metamucil: Best for alleviating stomach pain

metamucil logo
Our rating:
3.6
stars
  • Soluble fiber supports digestive health
  • Cleanses the colon
  • Supports heart health
  • Helps you feel lighter and more energetic
Learn More

Metamucil’s 4-in-1 Daily Fiber Supplement is a colon cleanser that removes waste from your gut, helping you feel naturally lighter, leaner, and more energetic. 

Like many of the other soluble fiber supplements on this list, Metamucil uses psyllium husk to alleviate bloating, stomach pain, and constipation. It also contains iron, which makes a great addition to any gut health supplement as it encourages the growth of friendly bacteria

Along with potassium, which triggers the release of gastric acid, iron supports healthy digestion.

If you’re suffering from constipation, it’s recommended to take Metamucil powder twice per day, and you should begin to feel the results within 12 to 72 hours. Plus, you can consume it more regularly as a dietary supplement, which helps to gradually rebuild good gut health.

Pros
  • checkmark
    Uses a natural source of psyllium husk fiber
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    Plant-based
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    Sweet orange flavor
Cons
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    Contains artificial sweeteners and flavors
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    Doesn’t provide enough fiber for supplementation

FAQs

What is the best fiber to take for constipation?

A soluble fiber called psyllium husk is the best type of fiber to take for chronic constipation, as studies show that it can help increase stool frequency and decrease straining.

Is fiber powder or pills better?

In terms of effectiveness, powder and pills both work the same. However, you’d need to take around 8 psyllium husk capsules to get the same amount of dietary fiber as 1 teaspoon of powder. This indicates that powder may be a more convenient way of getting your daily fiber dose.

Can too much fiber worsen constipation?

Yes, consuming too much fiber can cause or worsen constipation if you aren’t already deficient in the nutrient. Also, some studies show that although fiber increases your number of bowel movements, it may not relieve other symptoms of constipation, such as pain, bloating, and stool consistency.

Comparison Table

Comparison Winner: ColonBroom
4.7
stars
3.6
stars
3.6
stars
3.7
stars
4.2
stars
3.9
stars
4.0
stars
4.0
stars
3.9
stars
4.0
stars
Brand
ColonBroom
Metamucil
KaraMD Pure Nature
UMZU zuPoo
Love Wellness Sparkle Fiber
BIOptimizers Herbal Power Flush
VitaLiving BioMaintenance Prebiotic + Fiber
Bellway
Benefiber
Gut Connect 365
Pros

Organic and natural supplement

Clinically-proven ingredients

Sugar-free

Stimulates bowel movements in just one day

Uses a natural source of psyllium husk fiber

Plant-based

Sweet orange flavor

Capsules are small and easy to consume

Gluten-free

Suitable for a vegan diet

Non-GMO ingredients

Natural ingredients

Safe and non-toxic inactive ingredients

60-day money-back guarantee

Vegan-friendly

Gluten and dairy-free

Made with organic vegetable extracts

Contains no artificial flavors, fragrances, or dyes

Plant-based

Made with medical-grade ingredients

All-natural product

365-day money-back guarantee

Dairy and gluten-free

Contains no major allergens

Made without artificial sweeteners or fillers

Results in just 2 days

Gluten and sugar-free

100% vegan

Available in a range of flavors

Contains only natural ingredients

Plant-based

15 calories per serving

Sugar-free

All-natural ingredients

Created by a certified doctor

Gluten-free

Comes in 2 flavors

Cons

Unsuitable for those pregnant or breastfeeding

May cause minor stomach upset

Contains artificial sweeteners and flavors

Doesn’t provide enough fiber for supplementation

Not third-party tested

Must take 4 servings per day

Proprietary blends don’t show exact doses of ingredients

More expensive than competitors

Contains some controversial ingredients

Potential side effects include gas and stomach pain

May cause stomach cramps

Contains less fiber than other supplements

Shouldn’t be used on a daily basis

Relatively expensive

Relatively expensive

Influx of fiber can cause excess gas at first

Doesn’t dissolve well in cold water

Complaints of bad taste and texture

Wheat dextrin may cause bloating and cramps

Unsuitable for those with celiac disease or gluten intolerance

Aloe vera may be toxic for the kidneys in high doses

Only available online

How We Selected the Best Fiber Supplements for Constipation

While searching for the best fiber supplements to treat constipation, we made sure to conduct thorough research into each product’s ingredients, the scientific research they’re backed up with, and the companies behind the product. We only wanted to recommend fiber supplements that are safe and effective in improving your gut health.

To help us, we carefully stuck to the criteria below:

Purpose

We selected products that cleanse the colon, remove waste and toxins, and strengthen the gut lining, all of which are important for treating and preventing constipation. Each fiber supplement should also be carefully designed to ensure that it safely and effectively adds bulk to the stool to help it pass more easily. 

Laxative effects should be gentle and shouldn’t trigger further long-term tummy troubles like diarrhea.

Quality

Each fiber supplement on our list uses good-quality ingredients that come from natural and organic sources. Manufacturers should conduct third-party clinical trials to monitor the safety and efficacy of their products while publishing the results online to ensure transparency about their testing process.

Ingredients

We looked especially for ingredients such as psyllium husk, which has a wide range of clinical research backing its effectiveness for treating constipation. Products received bonus points if they contained other prebiotic fibers, fruits, or vegetable extracts, which are all beneficial for the digestive system and can ease the symptoms of constipation. 

Price

While fiber supplements are often expensive due to good-quality ingredients, this isn’t always an indication of their effectiveness. We tried to choose a range of products at different price points, including those that are budget-friendly. However, the health benefits of all supplements needed to outweigh the cost to make it onto our list.

Brand reputation

It can be difficult to judge whether a fiber supplement brand is reputable, as they don’t require approval from the Food and Drug Administration (FDA). To check for trustworthiness, we looked at a variety of sources, including customer reviews, scientific research, and manufacturing processes, to ensure that each company prioritizes safety and efficacy.

A Word From Our RD

Dietary fiber is a vital nutrient that has a range of important functions within the body. For instance, it helps to regulate blood sugar levels, keep your appetite in check, and maintain good heart health.

Consuming plenty of fiber also ensures that you have regular bowel movements, which helps to eliminate gastrointestinal issues such as constipation. You should, therefore, try to eat plenty of heart-healthy, gut-friendly, high-fiber foods such as leafy greens, citrus fruits, avocado, legumes, and nuts.

However, research indicates that a huge 95% of people fail to get the recommended amount of fiber through diet alone. Taking fiber in the form of a pill or powder supplement may therefore be the solution.

Before taking any new dietary supplement, you should always consult your doctor first. This is the case especially if you are pregnant, breastfeeding, or taking any medications that may interact with the supplement.

Conclusion

The best fiber supplements are made with natural ingredients like psyllium husk and plant extracts that help to restore regular bowel movements, without being tough on your digestive system like harsher laxatives.

Overall, our top 3 picks that meet this criteria are ColonBroom, Makepoop, and Love Wellness Sparkle Fiber, which we’d recommend if you’re struggling with constipation. To help you make the right choice, speak to a doctor or registered dietician before taking any fiber supplement.

Written by Donika Vata, MD
Dr. Donika Vata is a highly accomplished MD whose extensive experience in the healthcare industry spans over 5 years, making her a distinguished Medical Writer and Researcher for the esteemed Health Reporter. Notably, she also holds the role of a General Practice Doctor and has rendered her exceptional patient care services in various clinics worldwide.
The article was fact checked by Edna Skopljak, MD
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