Want to be good to your gut? Dietitian Laura Tilt outlines the best fiber supplements to improve your digestive health in 2024…
You might already be taking supplements to boost muscle growth, but are you getting the right nutrients to support your digestion? Getting clued up on the best fiber supplements is a great place to start.
Let’s talk about the ‘F word’ – fiber. Not the sexiest of nutrients, but one we should pay more attention to, since it can significantly lessen our risk of conditions such as heart disease, type 2 diabetes and bowel cancer. Long-term health aside, fiber is also crucial to daily digestive health, helping to prevent constipation and feeding the trillions of microbes that live in the gut.
Despite these benefits, most of us aren’t eating enough: the recommended intake is 30 grams a day, but average intakes are around 20 grams. Along with eating more wholegrains, fruits and vegetables, beneficial fiber supplements can help bridge the gap – here’s our pick of the best.
5 Best Fiber Supplements 2024
- The Gut Stuff High Fiber Bars – amazon.co.uk (not available in the US)
- Spoon Happy Gut Granola – spooncereals.co.uk (not available in the US)
- Bimuno Original – bimuno.com (not available in the US)
- Bulk Psyllium Husk Powder – amazon.co.uk (not available in the US)
- Linwoods Milled Flaxseed – amazon.co.uk (not available in the US)
BEST HIGH-FIBER SNACK
The Gut Stuff High Fiber Bars
BUY IT NOW:
£15 for 12 / amazon.co.uk (not available in the US)
Fiber content: 5/5
Ease of consumption: 5/5
Sustainable packaging: 3/5
OVERALL: 4.5/5
If adding fiber to your diet in the form of husks or seeds seems like a faff, look no further than these nifty bars from gut health innovators The Gut Stuff. A tasty mash-up of dried fruit, nuts and chicory fiber (a microbe-friendly prebiotic), each bar contains 10 grams of fiber, meaning you can tick off a third of the recommended daily intake in a ready-to-eat snack.
Available in four different flavours (Peanut Butter, Apple & Cinnamon, Raspberry & Coconut, Cocoa & Hazelnut), each bar contains 120 calories and is suitable for dairy-free, vegan and gluten-free diets. An easy and delicious fiber booster.
BEST HIGH-FIBER CEREAL
Spoon Happy Gut Granola
BUY IT NOW:
From £3.99 / spooncereals.co.uk (not available in the US)
Fiber content: 4/5
Ease of consumption: 5/5
Sustainable packaging: 5/5
OVERALL: 4.5/5
OK, Granola isn’t exactly a supplement, but hear us out. Spoon’s Happy Gut Granola is made up of the type of high-fiber ingredients you can supplement with (think oats, nuts, chicory fiber, linseed) but they’re all in one place, in the form of a tasty granola.
A 50g bowl provides almost 7g of fiber. So, if you add a piece of fruit to your bowl too, you’ll be knocking off 10g by the time breakfast is done. Or, it’s equally delicious as a mid-afternoon snack. The home-compostable inner bag gets a thumbs-up, too.
BEST PREBIOTIC FIBER SUPPLEMENTS
Bimuno Original
BUY IT NOW:
£19.99 for 30 sachets / bimuno.com (currently unavailable in the US)
Fiber content: 4/5
Ease of consumption: 4/5
Sustainable packaging: 1/5
OVERALL: 4/5
Bimuno is a type of prebiotic fiber, meaning it selectively feeds beneficial microbes in the gut. Prebiotics are found in plant foods like garlic and onion, but it’s hard to quantify how much we’re consuming daily. That’s where Bimuno comes in.
Each sachet contains 2 grams of prebiotic fiber. Taken daily, studies show that Bimuno can increase levels of bifidobacteria (a group of helpful microbes with numerous health benefits) within a week. It comes as a flavourless soluble powder that can be stirred into any hot or cold drink, so simply add it to your water bottle or morning brew.
A new study has even shown the key ingredient in Bimuno – the prebiotic Bimuno GOS – can support sporting performance:
BEST SOLUBLE FIBER SUPPLEMENTS
Bulk Psyllium Husk Powder
BUY IT NOW:
£13.99 for 500 grams / amazon.co.uk (not available in the US)
Fiber content: 3/5
Ease of consumption: 2.5/5
Sustainable packaging: 4/5
OVERALL: 3.5/5
Psyllium husk comes from the seeds of the Plantago Ovata plant. It’s mostly soluble fiber, which soaks up water and forms a gel as it moves through the gut, making it helpful for easing hard stools (which is why it’s a common ingredient in many over-the-counter laxatives).
One of the best soluble fiber supplements out there, Bulk’s psyllium husk powder doesn’t have a fancy label, it’s simply the ground husk in a sealable pouch, which you can add to your diet. Start with a small amount (e.g. 2 grams, which is 2 grams of pure fiber) for a few days before gradually increasing if needed. Liquid is a must, too, so it’s best added to a shake, smoothie or juice.
BEST FOR ADDING TO CEREALS & SMOOTHIES
Linwoods Milled Flaxseed
BUY IT NOW:
£6.99 for 425g / amazon.co.uk (not available in the US)
Fiber content: 3/5
Ease of consumption: 4/5
Sustainable packaging: 2/5
OVERALL: 3.5/5
Flaxseeds (a.k.a. linseeds) are 28% fiber by weight and contain both soluble and insoluble fiber, which are both important for digestive health. There’s evidence that flaxseeds can help ease bloating and constipation when taken consistently. Plus, they’re also an IBS-friendly fiber choice as they have fewer gassy side effects when compared with other fiber types.
Linwoods’ flaxseed is milled into a powder which is easy to sprinkle on porridge, cereal, or yogurt. A dessert spoon will add 2.5 grams of fiber to your breakfast for around 15p, making this a cost-effective and simple way to boost your fiber intake.
