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Home arrow Health arrow Gut Health arrow When Is the Best Time to Take a Fiber Supplement?

When Is the Best Time to Take a Fiber Supplement?

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: July 11, 2023
3 min read 1636 Views 0 Comments
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Fiber supplements are great for your everyday diet, as they can strengthen digestive health. Wen should you take it?

Best time to take a fiber supplement

Eating enough fiber is essential to achieving better long-term health.

You need this nutrient to strengthen the gut, especially if your bowel movements can be challenging to deal with. Of course, not everyone likes certain fiber-rich foods, making supplements very handy. 

People can take fiber supplements to experience the same health benefits. This could be lower blood sugar levels, reduced constipation, or even fewer hunger cravings.

So, when should you take a fiber supplement? Keep on reading to find all the answers.

Best Time to Take a Fiber Supplement

There is no right or specific time to take a fiber supplement. You should spread the doses out evenly throughout the day, preferably before meals. Consuming this type of supplement at different times ensures your gut is balanced and can digest food properly.


Getting more fiber in your diet won’t just benefit the digestive tract. Soluble fiber, found in fruits and grains, has other advantages that promote good health. For example, it forms a gel-like substance in your gut, which lowers blood glucose levels and high blood pressure spikes.

People might wonder when the best time to take fiber is. There is no correct time, but you should always stick to the recommended dosage. Men should have 30–38 grams a day, and women need 21–25 grams, depending on their age, diet, and amount of physical activity.

You could consume a fiber supplement at three separate intervals. One in the morning, afternoon, and evening. Your digestive system has a continuous supply of dietary fiber, meaning it won’t slow down bowel movements or cause serious constipation

Should I Take a Fiber Supplement?

Yes, you should take a fiber supplement if you don’t eat many high-fiber foods. This ensures you’re getting adequate fiber intake throughout the day. However, supplements shouldn’t be a permanent replacement for food-based fiber on a balanced diet.

Before getting any supplements, check the nutrition facts of each food to see how much fiber you actually consume throughout the day. This information will tell you whether fiber supplementation is necessary for your diet, so make checking food labels a daily habit. 

Also, try to incorporate soluble and insoluble fiber into your meals. Supplements are fine, but you need fiber-rich foods to lose weight or improve the gastrointestinal tract. Plant foods like black beans, lentils, oatmeal, avocados, and raspberries all have a high fiber content. 

For those who want a supplement, there’s a variety of fiber supplements on the market. One of the main ingredients in these supplements is a natural dietary fiber that reduces bloating and improves overall gut health.

Best time of the day to take fiber supplements 

You can take fiber supplements before or after a meal, which should help get things moving in your stomach. Some people prefer to have a supplement twice a day to notice the effects within 24–72 hours.

Just remember that fiber supplements are not a laxative. They should only be taken with big meals that benefit your digestive system, plus the fiber keeps you full for longer, preventing the need for binge eating. 

Should You Take Fiber Before or After a Meal?

To ensure your gut absorbs the total fiber content, take the supplement before bulky meals. This will prepare your digestion processes while you begin to eat. Don’t forget that fiber intake from food is very important, so eat lots of fresh fruits and vegetables. 

Taking fiber supplements before breakfast or dinner can also help you lose weight. You’ll experience fullness once you’ve eaten the food, which instantly blocks any cravings. Of course, the more you snack throughout the day, the more likely you’ll get constipation and weight gain.

Getting more insoluble fiber daily could support weight management. It becomes a bulking agent in your gut without adding extra calories to meals. So, consuming whole foods containing this type of fiber can boost digestion while encouraging the body to burn stubborn weight.

Consuming fiber supplements after meals is perfectly fine, but fiber might not get absorbed properly. If this nutrient does absorb through your gut, you’ll have a lower risk of heart disease. Fiber can reduce bad cholesterol, improve blood lipid profiles, and maintain blood pressure. 

A Word From a Nutritionist

Not everyone gets their recommended fiber intake, which may put a strain on their long-term health. A lack of fiber could lead to diabetes, cardiovascular disease, high cholesterol, and chronic inflammation. This is why you need to consume above 20 grams in your everyday diet.

You could eat whole grains like oatmeal, vegetables like carrots, or fruits like apples. There are many choices in today’s food market, so don’t just rely on taking manufactured fibers. Make sure to evade fortified foods that contain saturated fat, as they will only make you gain weight.

Remember, to avoid constipation, eat different types of fiber. This can eliminate upper belly fat, which encourages a fast metabolism on your weight loss journey. You should consult with your doctor about taking new supplements, especially if you have a certain health condition.


So, when should you actually take fiber supplements?

To bridge the fiber gap in your daily diet, consume the supplement before meals. You should also eat plant-based foods that contain insoluble and soluble fiber. Remember that a high fiber intake can reduce the risk of heart disease while achieving the recommended daily intake.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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