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Published on June 25, 2020

8 Best Fiber Supplements on iHerbs (Reviewed by a Gut Health Expert)

8 Best Fiber Supplements on iHerbs (Reviewed by a Gut Health Expert)

You know fiber is good for you and that you’re supposed to eat a certain amount of fiber each day. But do you actively include it in your diet?

Dietary fiber—or roughage—is a type of carbohydrate known as a complex carbohydrate.

In its most basic sense, fiber is plant-based foods that can’t be digested or absorbed by your body. Complex carbohydrates such as cellulose, hemicellulose, lignin, pectin, and beta-glucans are more resistant to digestion in the small intestine, so they must instead be fermented by the bacteria in your gut.

They’re also referred to as non-starch polysaccharide (NSP) or structural carbohydrates, and they play an important part in your fiber needs.

There are plenty of fiber-rich, prebiotic foods out there that can help to boost your recommended daily intake.[1] But if you don’t like the taste or texture of these foods, you’re not likely to eat them!

It can also be difficult to source, prepare, and eat exactly the right foods every day to keep your body functioning properly. That’s where fiber supplements come in handy, and that’s why finding the best fiber supplement is important.

A supplement is simple and convenient, and it helps to ensure that you’re getting the right amount of fiber every day without having to plan your menu. Maintaining an adequate fiber intake is one of the best ways to support your microbiome and optimize your gut health.[2]

If you are looking for the best fiber supplement, here are 8 of the best ones you can find on iHerb!

1. Now Foods, Whole Psyllium Husks

    Psyllium husk is a type of soluble fiber, one of the two fibers vital for the healthy functioning of your digestive system. If you’re looking for the best fiber supplement, you should definitely consider this one.

    Psyllium husk forms a gel as it passes through your small intestine, absorbing water and helping move waste through your gut. It also provides a type of ‘food’ for your gut microbiome when it reaches the large intestine.

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    One of the great things about psyllium husk is that it can treat both diarrhea and constipation. It absorbs extra fluid in the bowel, slowing overactive bowel movements. It also adds bulk to the stool, which helps trigger peristalsis, reducing constipation.

    Psyllium husk is tasteless (and calorie-free), so it can be easily added to smoothies or other (cold) flavored beverages. One serving of psyllium husk is a great way to get almost your entire daily fiber needs in one glass!

    Check out Now Foods, Whole Psyllium Husks here.

    2. Jarrow Formulas, Prebiotic Inulin FOS Powder

      Inulin is a type of soluble fiber made up of fructose molecules. These chains of fructose can’t be broken down in the small intestine, so they’re fermented by the bacteria in your gut.

      This makes inulin a fantastic prebiotic: fuel for your beneficial gut bacteria. These bacteria work to turn inulin into short-chain fatty acids that provide nourishment to your cells, as well as allowing your microbiome to thrive.

      Taking Inulin FOS powder is an easy way to add fiber and prebiotic goodness to your daily diet. Please note that some fructooligosaccharides (also known as FOS) can also feed some species of ‘bad’ bacteria or yeasts in the gut, so it may not be suitable for everyone.

      Check out Jarrow Formulas, Prebiotic Inulin FOS Powder here.

      3. Heather’s Tummy Care, Organic Acacia Senegal Tummy Fiber

        Those who are sensitive to inulin or insoluble fibers and struggle to tolerate FOS or psyllium husks may be better off with Acacia Senegal. This is the best fiber supplement for you if you are sensitive to insoluble fibers.

        This gentle plant-based substance is a prebiotic with high soluble fiber content and can help manage digestive disorders such as irritable bowel syndrome. It’s also helpful in managing appetite, reducing gut inflammation, alleviating constipation, relieving diarrhea, and improving satiety—without the potential side-effects of other fiber supplements.

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        This Tummy Fiber helps to support bowel motility in those with a particularly sensitive gut or suffering from IBS-related diarrhea and constipation. By helping to slow colonic fermentation, this formula may also help reduce gas and bloating.

        Check out Heather’s Tummy Care, Organic Acacia Senegal Tummy Fiber.

        4. Nature’s Way Glucomannan From Konjac Root, 1,995mg

          Konjac root is the starchy part of the konjac plant. It’s an excellent dietary fiber called glucomannan, which is often used as a dietary fiber supplement. Glucomannan is an easily digestible soluble dietary fiber that helps move food through the intestines.

          It works by absorbing water in the stomach and the gut, adding bulk to stools, and triggering peristalsis (the wave-like movements that push waste through the intestines). This helps to reduce the incidence of constipation while also minimizing gas and bloating.

          Glucomannan also appears to be beneficial for those with sensitive bowel function, and studies have shown it can improve bowel transit time and prevent constipation.

          Check out Nature’s Way glucomannan from Konjac Root, 1,995 mg here.

          5. Garden of Life, RAW Organic Fiber

            If you need both nutrients and fiber, then this might be the best fiber supplement for you. This nourishing blend is an easy way to get a large portion of your daily requirements in one serving.

            It contains both soluble and insoluble fiber for maximum benefits, along with organic sprouted seeds, grains, and legumes. This is a good option for those who can’t tolerate heavier fibers such as psyllium.

            The beneficial fiber in this supplement help to support the balance of healthy gut flora, as well as keeping your bowel movements regular. It can also help to relieve constipation.

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            The soluble fiber content triggers the process of fermentation, producing the short-chain fatty acids butyrate, acetate, and propionate. These fatty acids play an important part in many different bodily systems and act as a source of energy for the cells lining your colon.

            Check out Garden of Life, RAW Organic Fiber here.

            6. Garden of Life, Super Seed, Beyond Fiber

              This vegetarian supplement provides a nutrient-dense source of dietary fiber with 14 sprouted seeds, grains and legumes. Flaxseed and chia seed are excellent sources of soluble fiber, protein, and omega 3 fatty acids.

              It also contains a proprietary blend of probiotics that are designed to replenish gut flora and support healthy intestinal balance. Other ingredients including sprouted legumes and seeds also help regulate bowel function and overall health.

              High in fiber, just two servings provide nearly half your daily recommended intake plus 24% of your daily recommended protein.

              Check out Garden of Life, Super Seed, Beyond Fiber here.

              7. Hyperbiotics Prebiotic, Organic Proprietary Blend

                This prebiotic fiber supplement is psyllium free, soy-free, and dairy-free. It contains specific fibers that support your healthy bacteria by helping bacteria get established in your intestine and thrive throughout your digestive tract.

                As a ‘fertilizer’ to your gut microbiome, this blend helps to promote the maintenance of good bacteria while supporting healthy digestion, weight management, and metabolism. Acacia Fiber slows the fermentation process, which aids digestive health.

                This formula also contains a variety of digestive enzymes plus inulin, FOS, resistant starch, and soluble dietary fiber to support the gut and the growth of ‘friendly’ bacteria. This powder can be easily incorporated into a smoothie or other foods.

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                Check out Hyperbiotics Prebiotic, Organic Proprietary Blend here.

                8. Nutricology ProGreens With Advanced Probiotic Formula

                  If you struggle to get both vegetables AND fiber into your daily diet, a ready-made blend that contains all of these may be the best fiber supplement for you. ProGreens is a ‘superfood’ formula that contains a host of nutritious fibers, including flaxseed, apple pectin, and fructooligosaccharides (FOS).

                  It also boasts organic grasses and natural foods rich in the nutrients that aren’t necessarily present in standard vitamin supplements. Along with these greens and mineral-rich sea vegetables, ProGreens provides a healthy dose of adaptogenic herbs and active probiotics, which help soothe the digestive tract and keep the intestines moving properly.

                  The probiotics are an added bonus to the fiber content, providing support to your gut microbiome and their work in the fermentation process.

                  Check out Nutricology ProGreens with Advanced Probiotic Formula

                  Final Thoughts

                  Finding the best fiber supplement isn’t easy because it depends on a lot of factors. That’s why we compiled this list of 8 fiber supplements you can find on iHerb.

                  Just make sure that you’re getting the right one for a healthier and livelier gut.

                  More Supplements for Your Health

                  Featured photo credit: Anna Pelzer via unsplash.com

                  Reference

                  More by this author

                  Lisa Richards

                  Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

                  8 Best Fiber Supplements on iHerbs (Reviewed by a Gut Health Expert) 5 Symptoms of Candida Overgrowth (And How To Treat It) 25 Quick and Healthy Breakfast Ideas to Energize Your Day Best 7 Supplements to Boost Immune System 25 Best Weight Loss Breakfast Ideas for Busy People

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                  Last Updated on July 10, 2020

                  How to Take Control of Your Life with Better Boundaries

                  How to Take Control of Your Life with Better Boundaries

                  We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                  We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                  So, how to take control of your life and stop being pushed around?

                  Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                  What Boundaries Are (And What They’re Not)

                  Boundaries are limits

                  —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                  Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                  Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                  Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                  Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                  How to Establish Boundaries and Take Control of Your Life

                  Here are some ways that you can establish boundaries and take control of your life.

                  1. Self-Awareness Comes First

                  Before you can establish boundaries with others, you first need to understand what your needs are.

                  You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                  To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                  You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                  • Where do you need to establish better boundaries?
                  • When do you feel disrespected?
                  • When do you feel violated, frustrated, or angered by the behavior of others?
                  • In what situations do you feel you are being mistreated or taken advantage of?
                  • When do you want to be alone?
                  • How much space do you need?

                  You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                  2. Clear Communication Is Essential

                  Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                  Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                  3. Be Specific but Don’t Blame

                  Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                  That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                  Sample language:

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                  • “You may not…yell or raise your voice to me…”
                  • “I need…to be treated with respect…”
                  • “It’s not okay when…you take things from my desk without asking…”
                  • “I won’t…do your work…cover for you anymore…”
                  • “It’s not acceptable when…you ridicule or insult me…”
                  • “I am uncomfortable when…you use offensive language”
                  • “I will no longer be able to…lend you money…”

                  Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                  4. Consequences Are Often Necessary

                  Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                  Follow through. People won’t respect your boundaries if you don’t enforce them.

                  Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                  We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                  It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                  It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                  Final Thoughts

                  Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                  Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                  Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                  The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                  Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                  Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                  They will simply become a natural extension of your self-respect.

                  Featured photo credit: Thomas Kelley via unsplash.com

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