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Best Fiber Supplement for Occasional Constipation, Feeling Full & More

By Ethan Boldt

September 6, 2024

Today most of us don’t get enough of certain nutrients. Iron, iodine, vitamin B12, calcium, etc. are common nutrient shortfalls but so is the less discussed fiber.

In the U.S., a 2022 study showed that the average dietary fiber intake was 17 grams per day, with only 5 percent of the population meeting adequate intake levels. That means 95 percent of Americans do not get enough fiber in their daily diet. (21 to 25 grams per day is recommended for women; 28 grams for pregnant or lactating women; 30 to 38 grams for men.)

The results of not getting enough fiber goes beyond the obvious. While not enough fiber can mean more frequent bouts of occasional constipation and feeling hungry, it can also mean less support for a healthy immune system and even for nutrient absorption.

Fortunately, the solution is easy: consume more fiber! But while eating more high-fiber foods — in particular more vegetables, fruits, beans, whole grains and nuts — is recommended, many people still struggle to meet those daily fiber goals.

This is when a fiber supplement can come in handy — to help meet those fiber goals and also receive multiple benefits for the body.

Learn about the benefits associated with a fiber supplement and how to choose the best kind for you.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Health Benefits of a Fiber Supplement

While not all fiber supplements are the same (see below), the general list of benefits is impressive and even surprising for many people:

• Promotes proper digestion and nutrient absorption*

• Supports satiety and promotes a feeling of fullness*

• Supports healthy, normal gut motility*

• Reduces occasional constipation, gas and bloating*

• Supports regularity*

• Reduces occasional abdominal discomfort*

• Supports healthy digestive function*

• Supports immune system health*

• Promotes intestinal well-being and health*

• Supports colon health*

• Helps support healthy cholesterol levels

• Help promote already-normal, healthy blood sugar levels

• Assists with healthy weight management (in addition to a healthy diet and lifestyle, including regular exercise)

*These benefits pertain to Ancient Nutrition’s Organic Fiber supplement.

Types of Fiber Supplements

There are many different kinds of fiber supplements, including both insoluble and soluble fiber varieties. How are these different?

Insoluble fiber increases stool bulk, and it can help promote regularity and reduce occasional constipation. It doesn’t dissolve in water and will not ferment with bacteria in the colon.

Soluble fiber will dissolve in water and form a gel-like material to promote regularity, reduce occasional constipation and much more. It can even help support healthy blood cholesterol and glucose levels (already in the normal range).

Many conventional fiber supplements contain artificial colors, food dyes and ultra-processed ingredients. Psyllium husk is the most common natural fiber source featured in mainstream fiber supplements.

While psyllium husk is incredibly absorbent (it can absorb up to 18 times its weight in water), this extreme ability to absorb water is why such fiber powders end up thick and “goopy” within seconds of being mixed. Not only does this make it hard for the body to digest, it can also be dehydrating if you don’t have enough water in your system.

Fortunately, there are other fiber supplements now available.

Best Fiber Supplement & How to Use

Ancient Nutrition’s new Organic Fiber supplement powder (available in pineapple mango and raspberry lemonade flavors) features a Fiber Blend of konjac root, acacia fiber and probiotics. It was designed to deliver something that women and men can’t currently find on the market: a gentle-acting, certified organic fiber powder that uses soluble fiber sources alongside soil-based organism (SBO) probiotics for digestive health.

Containing four grams of fiber per serving, Organic Fiber contains a long list of benefits. It reduces occasional constipation, gas and bloating, in addition to occasional abdominal discomfort. It promotes proper digestion and intestinal well-being. It supports regularity, healthy digestive function, colon health and immune system health. It even promotes a feeling of fullness, which can help you reach your healthy weight management goals (in addition to a healthy diet and lifestyle, including regular exercise).

It also contains a SBO probiotic strain called Bacillus coagulans for additional gut support and proper nutrient absorption.

Organic Fiber provides soluble fiber from konjac root and acacia fiber. Soluble fiber dissolves easily in water and becomes more gelatinous as it moves through your digestive tract. It also binds with fatty acids, helping to slow down sugar absorption in the body and to promote healthy blood lipids.

Soluble fiber can also help you feel full and satiated, which can contribute to healthy weight management (in addition to a healthy diet and lifestyle, including regular exercise) by reducing snacking.

Konjac root is a source of soluble fiber known as glucomannan. This vegetable root is typically grown in parts of Asia. When consumed, glucomannan forms a viscous gel in the stomach, which can help slow digestion, promote a feeling of fullness and promote healthy digestion. Traditionally, konjac root has been used to help support healthy blood sugar levels already in the normal range.

The ability to absorb water and everyday toxins and move them along through your system is why fiber is great at helping support your body’s ability to detox. It’s also why it can help you feel full and satiated.

Acacia fiber is a beneficial fiber that comes from the sap of the acacia tree, commonly grown in Africa. Research shows that acacia fiber is a comparatively gentle-acting fiber, meaning that introducing it to your diet won’t typically result in gas or bloating. It’s also a beneficial prebiotic, which is a non-digestible fiber that fosters the growth and production of beneficial bacteria known as probiotics.

Organic Fiber also includes 2 billion CFU (at time of manufacture) of an SBO probiotic strain called Bacillus coagulans. Unlike probiotics that need to be refrigerated to survive, SBO probiotics actually thrive in harsh environments (like the gut). It’s included in this fiber supplement to provide added support for nutrient absorption, digestive function, healthy elimination and healthy gut microflora.

Lastly, you won’t see artificial sweeteners or sugar alcohols in Organic Fiber, as those ingredients can be hard to digest. Instead, organic stevia extract and organic flavors are used and give these powders a fruity, refreshing taste without overloading on sugar.

Dissolving easily in water and working gently, this Organic Fiber supplement is very easy to incorporate into your day. It also includes two distinct and delicious flavors, especially compared to rival fiber supplement powders.

Because Organic Fiber uses konjac root and acacia fiber instead of psyllium husk, it mixes easily and stays in a liquid form for longer (it won’t congeal immediately, like other fiber powders). Bear in mind that fiber is inherently absorbent and will get thicker over time, so this isn’t a drink you can add to your water bottle and sip all day long.

Can you take Organic Fiber every day? Yes, as having a daily serving is the best way to see results for your digestive health. You can take it any time of day. A lot of people find it helpful to stack their habits by mixing fiber with a scoop of Multi Collagen Protein, so they’re getting both their daily collagen and fiber with one delicious drink.

Can you take more than one scoop per day? While you can take more than one scoop a day, you will want to consult your healthcare professional to see what’s best for you. Always be sure to read and follow product directions for use.

A great way to use Organic Fiber is to make it into a fun daily self-care routine. Mix it with cold water — use a frother for the smoothest blend of powder and water — and drink it within the next 10 to 20 minutes.

Organic Fiber flavors are made to be delicious on their own, but you can also add them into smoothies, mix with juice or coconut water, or even bake with them. The fiber and probiotic sources used are effective even when heated.