The Best Fiber Supplements for Weight Loss

Branded content. Us Weekly has affiliate partnerships so we may receive compensation for some links to products and services.

These days there’s no shortage of supplements that are designed to help you get rid of unwanted pounds for good. But if you’re looking for something simple that will help you during your weight loss journey, consider fiber.

Fiber, especially soluble fiber, has shown great promise in its ability to reduce belly fat and fat in other areas of the body. Fiber slows digestion and supports all of the good bacteria in the gut. It also offers other benefits that promote shedding unwanted pounds.

Ready to learn more about how fiber can help you slim down and reach your goal weight faster than you ever imagined? Below you’ll find a guide to everything you need to know about this nutrient, including how it supports weight loss. We’ll also talk about the best fiber supplements to take for losing weight.

1. Elm & Rye Fiber Supplements
2. Penguin CBD Fiber Supplements
3. 1st Phorm Multi-Fiber
4. Thorne FiberMend
5. Benefiber Daily Prebiotic Fiber Supplement
6. Raw Organic Fiber Powder
7. Ocean Organics Better Fiber

What Is Fiber?

Fiber can come from any plant-based food, including fruits, vegetables, seeds, grains, and nuts. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and turns into a gel-like substance in the digestive tract. Insoluble fiber doesn’t dissolve in water and plays a key role in regularity.

In terms of weight loss, soluble fiber is much more important, but both forms of fiber are needed for digestive health.

How Fiber Supplements Help You Slim Down

There are many reasons why fiber is an important part of your weight loss journey. Here’s how soluble fiber can help you slim down and feel better than ever.

Fiber reduces appetite

Eating in a calorie deficit is key for losing weight. Soluble fiber is a natural appetite suppressant, which makes it easier to stay within your daily calorie limits. Soluble fiber regulates ghrelin and other hormones that affect appetite control. It also increases the production of hormones that promote feelings of fullness.

Fiber also slows food as it moves through the digestive tract, which means that the body releases insulin more slowly. This in turn reduces hunger.

Fiber supports bacteria in the gut

The lower gut alone is home to more than 100 trillion bacteria. Eating more soluble fiber has shown to provide good bacteria all of the nutrients needed to process waste and to produce vitamins. Many studies have found that a greater variety of gut bacteria reduces the risk of many chronic diseases as well as belly fat.

Fiber keeps blood sugar levels in check

Fiber slows the absorption of sugar into the bloodstream. This helps to prevent rapid spikes in blood sugar levels that can cause cravings and hunger pangs. Soluble fiber also regulates glucose absorption.

Best Fiber Supplements for Weight Loss

Enjoy all of the benefits that fiber has to offer with these top fiber supplements. When taken as directed, these supplements can help you throughout your journey to slimming down and improving your health.

1. Elm & Rye Fiber Supplements

Fight constipation, improve your gut health, and stay on track to meeting your weight loss goals with Elm & Rye Fiber Supplement. This supplement is made with fiber from the highest quality psyllium husk.

2. Penguin CBD Fiber Supplements

Give your gut the gentle nourishment it needs with Penguin CBD Fiber Supplement. This supplement is available in both gummy and capsule forms, both of which are formulated with psyllium husk. Each serving provides 625 mg of fiber.

3. 1st Phorm Multi-Fiber

Taking a fiber supplement has never been easier. While most fiber supplements are flavorless, 1st Phorm Multi-Fiber comes in many great flavors like mango pineapple, mixed berry, and chocolate. Each serving provides 9g fiber from corn fiber, psyllium husk, and inulin. It also contains sodium, potassium, and chloride to support electrolyte balance.

4. Thorne FiberMend

Grow good bacteria in your gut with Thorne FiberMend. This prebiotic fiber supplement promotes regularity and healthy blood sugar levels with simple ingredients like rice bran and green tea. Thorne FiberMend can be mixed with water or any preferred beverage.

5. Benefiber Daily Prebiotic Fiber Supplement

Benefiber is one of the most well-known names in the fiber supplement industry. This clear, flavorless prebiotic fiber nourishes good bacteria in the gut. It’s formulated to easily dissolve in water and doesn’t contain any sugar or gluten.

6. Raw Organic Fiber Powder

With 9g of fiber per serving, Raw Organic Fiber Powder is a great way to get your daily fiber intake. This supplement is made with 15 raw organic superfoods, including flax, chia seeds, millet, and garbanzo bean sprouts. The tasteless powder can be mixed into your preferred liquid as well as soups, oatmeal, and yogurt.

7. Ocean Organics Better Fiber

Ocean Organics Better Fiber is made with psyllium husk and slippery elm for a healthy dose of fiber. This supplement is formulated to ease digestive upset while also keeping hunger in check and helping to balance cholesterol and blood sugar levels.

How Much Fiber Do I Need?

There’s no set amount of fiber that fits everyone’s needs. Instead, there are many factors, including age and gender, that determine how much fiber you should be eating on a daily basis. On average, adults should eat between 25 to 30 grams each day. However, it’s best to consult with your doctor to ensure you’re getting the right amount.

Eating too little or too much fiber can cause various side effects, including loose stools, constipation, and gas.

Are There Any Side Effects?

When taken as directed, most fiber supplements are safe. However, some people experience mild side effects, including:

• Gas
• Bloating
• Constipation
• Vomiting
• Heartburn
• Nausea

Final Thoughts

Fiber alone won’t cause you to see much of a difference on the scale. Instead, it’s best to add a fiber supplement as part of your bigger weight loss plan. A fiber supplement will keep you feeling full so that you can stay on track with eating healthy.