When and How to Use Fiber Supplements

But “add fiber” doesn’t have to be an inconvenient addition to your to-do list. Studies have found that supplements can make it easy to support your daily fiber intake in a way similar to the fiber you get from food, especially when added to a balanced diet.^{2, 3}

“I often recommend fiber supplements to patients who may not be getting a sufficient amount in their daily diet,” says Junella Chin, an osteopathic physician who specializes in functional, holistic health, and integrative medicine. Fiber supplements, like Benefiber, are commonly available at your local drug store, and are available in both powder and tablet form.

While Chin explains that nutrient-dense foods like nuts and vegetables are ideal sources of fiber, a modern-day diet may not provide the 21 to 38 grams of fiber recommended by experts.³* That’s where a supplement can be helpful.

Another benefit of fiber? It can help support your weight management goals. “Fiber can increase the feeling of fullness, helping you feel fuller longer,” says Chin.

And while fiber supplements have been shown in studies to help aid weight management, they offer a range of other benefits.⁴ Not only does regular fiber intake benefit a number of systems in the body, but some fiber supplements have prebiotic effects.⁵ Prebiotics help feed and nourish naturally occurring microorganisms (aka “good bacteria”) in the gut, which can help optimize the environment for digestive health.

If you’re looking to add fiber to your diet, start slowly with an additional serving or two a day—a supplement contains around 3 grams of fiber per serving—therefore you want to give your body time to adjust to the supplemental fiber.

For convenience, you can add some fiber supplements into your morning glass of water, orange juice, or yogurt. Baking muffins ? Mix it in as well! Just be sure to use fiber supplements as directed on the label.