Finding ways to increase the amount of fiber that is in your diet can be beneficial to your health in a number of ways. Not only can it reduce the chance of you developing heart disease during your lifetime, but also things like type 2 diabetes, certain types of cancer and issues with digestion.
If you deal with high cholesterol or high blood pressure, increasing your fiber intake can potentially lower your numbers without the need for prescription medication. Fiber has the power to help you feel full for longer periods of time, which aids in weight loss.
If you’re a woman and you’re focused on living a healthy lifestyle that’s free of disease and health issues, fiber is an important supplement that you should consider taking. In this article I’m going to review the basics of fiber supplements as well as review some of the best fiber supplements for women.
What Is Fiber?
Fiber found in food is the portion of plant-based foods that cannot be digested or absorbed by our gut, even with the production of digestive enzymes. You’ll find fiber in things like veggies, fruits, peas, beans, nuts, seeds and whole grains.
There are different types of fibers, which determine how the body will react when they are consumed. Factors of fiber include how soluble or viscous the fiber is. The benefits you get from fiber consumption will be determined by the type of fiber that you’ve eaten.
Certain components of fibrous foods, such as beta-glucan and psyllium, have the ability to thicken fecal matter and regulate bowel movements. There are certain fibers that ferment more easily than others, such as xanthan gum, and inulin.
Soluble vs Insoluble Fiber
Two main types of dietary fiber exist, but they are both extremely beneficial. Soluble fiber is the form of fiber that you will usually find in things like fruits, veggies, beans and oats. When it mixes with water in the body, it will form a gel-like substance that controls your blood sugar and cholesterol.
Insoluble fiber is found in grains, fruits and vegetables as well. This fiber doesn’t turn into a smooth substance; rather it has the ability to brush out the colon. Eating enough insoluble fiber will help your body pass food more efficiently through your GI tract. You’ll want to increase your insoluble fiber intake if you deal with constipation on a regular basis.
Should Women Take a Fiber Supplement?
Fiber is a very important part of your diet in regard to keeping your gut health in check. Fiber supplements can help you maintain comfortable and beneficial bowel movements, eliminate constipation and promote healthy blood sugar levels. Women that are under the age of 50 should be consuming 25 grams of fiber each day to reap fiber’s full benefits.
When you’re over the age of 50 you can consume less fiber. The recommended amount is 21 grams for a woman over 50. A lot of women consume a good deal of fiber if they eat a diet that is rich in plant-based foods and whole grains, but it’s still rather tough to fit enough fiber in to meet your daily requirement. That’s where a supplement comes in. It can help increase your fiber intake without having to eat a lot more food.
There are many health benefits that come from eating a diet that is rich in fiber or taking a supplement. This includes the following:
Maintaining a healthy weight that doesn’t come close to the range of obesity can not only allow you to feel your best each day, but it can prevent health complications. Fiber allows you to feel full for longer periods of time, so you’ll avoid overeating, snacking too much or falling susceptible to your cravings.
Fiber allows your body to experience easier bowel movements. This is more comfortable, but it’s also good for your health. You can use a fiber supplement to prevent constipation, diarrhea, irritable bowel syndrome, colon cancer and hemorrhoids.
Fiber supplements help lower your blood pressure and high cholesterol, which both benefit your heart. Fiber also has the potential to decrease inflammation in the body, which is good for your heart as well.
There is a sweet spot that you have to find when you’re taking a fiber supplement. If you take too much, this can actually end up causing constipation or diarrhea. Some people find that they are a bit gassy when they first start taking a fiber supplement. In general, less is more.
Adhere to the recommended dosage information on the supplement that you’re taking and watch closely to see how it affects you. You can always decrease the dose you’re taking if you think that will help you avoid side effects and complications.
For your safety, always consult your doctor before taking any supplement.
The Best Fiber Supplements for Women
Now it’s time to take a look at what I think are some of the best fiber supplements for women. This is a great place to start if you’re interested in trying a fiber supplement but don’t know the first thing about picking a product out.
#1. Colon Broom
ColonBroom safely and effectively allows you to increase your fiber intake in order to relieve constipation and detox the body. It can also boost your metabolism, protect your heart and keep your bowel movements regular. With less than three percent of the American population consuming enough fiber as part of their diet each day, this is a supplement that helps fill in those gaps, especially for women. Made from psyllium husk powder, this product is gentle on the stomach and will help your gut function optimally.
- Boosts metabolism
- Detoxifies the colon
- Increases weight loss
- Lowers blood glucose levels naturally
- Improves your mood
- Curbs hunger and eliminates cravings
- Can cause gas and a bit of bloating when you first start the product
#2. Opositiv GOGO Prebiotic Fiber Gummies
Opositiv GOGO Prebiotic Fiber Gummies are formulated with fibrous-rich ingredients that will help you manage your weight more effectively, maintain healthy digestion, improve gut health and promote bowel regularity. Formulated with plant-based ingredients, Opositiv GOGO Prebiotic Fiber Gummies contain more fiber in a single dose than you would get with three cups of spinach. Not to mention, it’s a lot easier to take this supplement than eat that much spinach.
Opositiv GOGO Prebiotic Fiber Gummies are easy to consume, eliminating the need for messy powders that need to be mixed into some sort of liquid. You have the ability to increase your daily dose from two to four gummies if you feel that you need more support.
- Fiber from chicory root promotes the growth of healthy gut bacteria
- Vegan friendly
- Gluten free
- Includes non-GMO ingredients
- Tastes great
- It may take two weeks to see results
#3. Ombre Rise Prebiotic
Ombre Rise Prebiotic provides you with the opportunity to feed the good bacteria in your body while getting rid of the bad stuff. It comes in a powder form, so you can mix it into your smoothies, a glass of water, juice or even sprinkle it on a bowl of oatmeal. Each serving provides you with all of the benefits of fiber without common side effects like bloating, gas and diarrhea. You’ll experience heart health, a healthier GI tract and improved metabolic function from Ombre Rise.
- Increases your fiber intake without unpleasant side effects
- Boosts beneficial bacteria in the gut
- Absorbs quickly
- Promotes more regular bowel movements
- Protects your heart
- Dealing with a powder-based supplement can sometimes be a bit messy
#4. 1st Phorm Multi-Fiber
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If you’re concerned that you diet doesn’t include enough fiber from vegetables, fruits and whole grains, it’s important that you’re looking into using a supplement. It’s a very small number of women that actually get enough fiber naturally, resulting in all kinds of bodily issues relating to the gut and all over. This fiber supplement from 1st Phorm can help you reduce your risk of heart disease, diabetes, obesity and much more. It prevents constipation and detoxifies the colon from things that have built up over time. Psyllium husk, corn fiber and inulin are the three main ingredients in 1st Phorm Multi-Fiber, providing you with triple the effectiveness of some fiber supplements.
- Comes in four different flavors as well as unflavored
- Can be mixed with other 1st Phorm supplements to improve digestive health
- Maintains healthy digestive function
- Promotes regular bowel movements
- Removes toxins from the body
- Includes stevia leaf extract in its composition
#5. Zuma Nutrition Arabinogalactan Organic Prebiotic Fiber
Arabinogalactan is the basis of this supplement from Zuman Nutrition, and it comes from the larch tree. It’s one of the most beneficial and natural prebiotics that boosts the growth of Lactobacilli and bifidobacteria. These beneficial bacteria are important when it comes to immune response and overall gut health. It can also help alleviate things like constipation and diarrhea.
I like Zuma Nutrition Arabinogalactan Organic Prebiotic Fiber because it’s beneficial not only for the gut, but it also helps the body as a whole. It protects the body from health issues such as joint pain, gout and infection. It also has the potential to enhance nutrient absorption in the body, so you get more of the essential vitamins and minerals that you need from the food that you’re eating.
- Increases the growth of good bacteria in the gut
- Boosts digestive health
- Improves immune function
- Helps your body fight infections more effectively
- Supports joint health
- Third-party lab tested
- There aren’t any reviews listed for this product on the company’s website
#6. Gundry MD PrebioThrive Digestive Support
Gundry MD PrebioThrive Digestive Support utilizes five very potent and effective prebiotic ingredients, such as acacia gum, agave inulin, flaxseed, galacto-oligosaccharides, and guar gum. It helps improve the process of digestion in your body, boosts your overall level of wellness and helps you feel your best. Made in the U.S.A. at a CGMP-certified facility, you can ensure you’re taking a high-quality product thanks to third-party lab testing. If you experience issues with improper nutrient absorption, constipation, diarrhea or even immune issues, this is the supplement for you. A more diverse microbiome will benefit your body as a whole.
- Promotes easier bowel movements
- Balances your microbiome
- Boosts healthy energy levels
- Comes in a drinkable formula that is gentle on your GI tract
- Contains milk
#7. DoFasting Essential Fiber Complex
When you consume a packet of DoFasting Essential Fiber Complex, you reap the benefits of ingredients such as glucomannan and cellulose. You can experience less cravings, more efficient weight loss and better digestive health. Designed with weight loss in mind, this is a good complement to a fasting routine. Your intermittent fasting will be more effective without having to experience any of the unpleasant side effects of hunger. DoFasting Essential Fiber Complex also promotes healthy gut bacteria which will reduce bloating and lower your cholesterol naturally. This is a scientifically proven product that speeds up the fat burning process. Thanks to natural dietary fiber, you’ll experience cleansing of the colon and promotion of improved digestion.
- Speeds the fat burning process
- Naturally lowers LDL and overall cholesterol
- Cleanses the colon
- Reduces your risk of colon cancer
- Lowers your risk of diabetes
- More focused on weight loss and fasting, which might not be your ultimate goal for a fiber supplement
Women’s Fiber Supplement Buying Guide
If you’re still hung up on which fiber supplement to choose, I created an extensive buying guide that will show you what to look for, choosing a fiber supplement form and frequently asked questions.
What to Look for
If you’re looking beyond the list of fiber supplements that I’ve included in this article, here are some of the things you should be looking out for when assessing a product.
The Form of Fiber Supplement That Fits You
Fiber comes in many different forms as we’ve seen in the different products above. These different variations can affect your body in different ways. The type of fiber that you choose should be geared towards what you want to accomplish. Some women are interested in increasing their fiber intake so they can boost their weight loss goals. Some women are looking to boost their gut health.
You can also choose between a fiber supplement that comes in powder form versus something like fiber gummies. Some people prefer to ensure the potential absorption rate of a product with a powder that can be added to a beverage of some sort. Gummies tend to be a tastier and easier way to increase fiber intake.
Fiber gummies generally include all of the same beneficial ingredients that a powdered supplement will, but they are formed into convenient gummies. Most products call for somewhere from two to four gummies per serving. If you’re concerned about adding too much sugar to your diet, look for fiber gummies that are naturally sweetened or do not contain any additional sugar.
A fiber powder is convenient and often comes unflavored so you can use it many different ways. I like to add fiber powder to my smoothie I drink each morning. It’s also easily added to protein shakes, cereal, oatmeal and soups.
Capsules are probably one of the most convenient forms of supplements, including fiber-based ones. You simply swallow one or two capsules each morning and that’s your full daily intake of fiber. You don’t have to mess around with powder, and there’s no need to chew gummies.
Always choose supplements from brands that are transparent about their products. This includes the ingredients they utilize, the testing process that confirms integrity and safety, how a product is made, where ingredients are sourced from, etc.
Other Women’s Success Stories with Fiber Supplements
Reviews are an important part of shopping for a fiber supplement. Most women want to hear that other people like them were able to achieve results with boosting their gut health while taking that specific product. It provides a sense of trust for a product so you’re more likely to try something. If you read negative reviews and results, it steers you away from a product.
Frequently Asked Questions
Here are some answers to the most frequently asked questions regarding fiber supplements.
Which fiber supplement is best for women?
Fiber supplements come in many different forms, containing a variety of ingredients. What works for one woman may not work for another. However, I recommend looking for a fiber supplement that takes women’s health into consideration. If you can’t find a product for women alone, look for a fiber supplement that used safe, natural and plant-based ingredients. They will be your most gentle option that will boost your gut health without unpleasant side effects.
What is the best form of fiber to take?
Inulin is a popular form of fiber included in supplements. Psyllium and guar gum are also popular. As long as you’re choosing something that is natural, you should be safe and see results.
Do fiber gummies really work?
Fiber gummies have the potential to work when it comes to improved GI health, a more diverse microbiome, less constipation / diarrhea, etc. Of course, you need to be utilizing a reputable product to see results.
Can I take a fiber supplement every day?
Most fiber supplements can be taken on a daily basis. However, some fiber-based products that are cleanses will have to be used intermittently.
Does fiber help you lose belly fat?
Fiber can reduce cravings, fill you up for longer periods of time and jumpstart your metabolism. If you’re looking to increase your weight loss, fiber is a good supplement to add into your routine.
The Bottom Line
Ultimately, fiber is a very important nutrient that you should be consuming on a daily basis. Without it you could be faced with some serious health issues. You’re always welcome to increase your fiber intake naturally with diet, but this may be a challenge for you. A supplement fills in those gaps that you have in a convenient way without having to prepare and consume loads of plant-based foods each day.
Tips for Success from the Nutritionist
If you’re planning on taking a fiber supplement to boost your intake each day but still want to increase the amount of fiber that you’re getting from your diet, here are some helpful tips.
- Make the switch over to whole grain products (bread, crackers, bagels, etc.)
- Strive for five servings of fruits and vegetables each day
- Incorporate a fiber-fortified cereal into your diet
- Increase your consumption of peas, beans and legumes
Recap of our Top Fiber Supplements for Women
Women's Fiber Supplement
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Powder, drink mix, strawberry
#2. Opositiv GOGO
#3. Ombre Rise Prebiotic
Powder, drink mix
#4. 1st Phorm Multi-Fiber
Powder, drink mix - 5 flavors to choose from
#5. Zuma Nutrition Fiber
#6. GundryMD PrebioThrive
Powder, drink mix - natural flavor
#7. DoFasting Essential Fiber Complex
Powder packets, drink mix
Can Women Benefit from a Fiber Supplement?
Women’s health is incredibly important, especially the older that you get. What you eat and the nutrients that you take in will determine how healthy your gut is, your heart, your joints, your mind, etc. Fiber does so much more than just treat constipation. It’s something that I encourage all of my clients to ensure they’re getting enough of. For most women, a supplement is a necessity.