According to many experts, fibre is one of the most important nutrients in our diet. However, unlike other important nutrients, most people don't bother with its intake. Fiber is essential for the functioning of our digestive tract. If you do not have enough of it in your diet, it is definitely worth considering supplementation. Most modern dietary supplements with fibre can simply be added to your favourite recipe to improve its nutritional value. In our comparison of the best fibre supplements, we took into account the quality of the ingredients used, the purity of the ingredients and the price-quality ratio. Thanks to this, we were able to rank the best fibre products on the market for you. Which one will you choose?
11 best supplements with fibre
| Ranking | Image | Product | Main advantages | Price | Information |
|---|---|---|---|---|---|
| 1. |
|
Vilgain Psyllium BIO | Indian plantain seed fibre, In powder form, Pack of 400 grams | Best price More information Reviews | |
| 2. |
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BrainMax Pure Psyllium | Indian plantain seed fibre, In powder form, Pack size 250 grams | Best price More information | |
| 3. |
|
Wolfberry Jablečná vláknina | Apple fibre, In powder form, Pack size 250 grams | Best price More information | |
| 4. |
|
Iswari Konopná vláknina 60% BIO | Hemp fibre, In powder form, Pack size 250 grams | Best price More information | |
| 5. |
|
Country Life Inulin Soluble Fibre | Inulin, In powder form, Pack size 125 grams | Best price More information | |
| 6. |
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4Slim Prebiotická čekanková vláknina | Chicory fibre, In liquid form, Pack size 350 grams | Best price More information | |
| 7. |
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VitaHarmony Vláknina | Inulin, In tablet form, 150 tablet pack | Best price More information | |
| 8. |
|
NOW Acacia Fiber Organic | Acacia tree sap fibre, In powder form, Pack size 340 grams | Best price More information | |
| 9. |
|
Swanson Tri-Fiber Complex | Fibre from 3 different sources, In capsule form, Pack of 100 capsules | Best price More information | |
| 10. |
|
GreenFood Vláknina Psyllium | Indian plantain seed fibre, In capsule form, Pack of 96 capsules | Best price More information | |
| 11. |
|
Swanson FiberAid | FiberAid® trademarked fibre, In powder form, 250 gram pack size | Best price More information |
Detailed analysis of the best supplements with fiber
Vilgain Psyllium BIO is undoubtedly one of the best soluble fibres you can find on the market. It is an ORGANIC product that is available at a very nice price and has positive reviews from many other users who have purchased the product. In addition, it is available in a 400 gram pack size that lasts for a really long time.
Benefits:
- Organic product
- Good value for money
- A number of positive verified reviews
Disadvantages:
- Only one pack size
Who makes it:
The company behind this product is Vilgain, which you may know from, for example, our Grass Fed Whey Isolate review or comparison of the best protein bars.
Final review:
Vilgain Psyllium is frankly a quality product that has a number of positive reviews from other users and that offers good value for money. You can get it in a four hundred gram pack, which, if you follow the recommendedThe recommended dosage is enough for 60 to 120 doses, which we think is ideal. However, it is important to add that for this fibre to work properly, it is important toIt is important to drink plenty of water and other non-alcoholic fluids throughout the day.
The soluble fibre Pure Psyllium from BrainMax also received a great rating from us. This fibre, made from Indian plantain seeds, is of organic quality, which makes it every customer is assured that this is a truly premium product. Its main advantage is its excellent solubility and very low price.
Benefits:
- Premium quality
- Low price
- Excellent solubility
- Effective prebiotic
- Proven manufacturer
Disadvantages:
- Only one pack size available
About the Manufacturer:
The Czech brand BrainMax was created with the goal of producing dietary supplements that combine the latest scientific knowledge and the natural power of nature. This manufacturer focuses on supplements that support brain function and productivity. From BrainMax, we have found the Sleep Faster sleep enhancement complex to be a good example, but with the additionalother products of this brand you could also meet in our list of the best pre-workouts.
Final review:
Fiber from BrainMax is a very effective product to help you replenish this very important nutrient into your body. The organic quality of the product ensures that the fiber is made from premium ingredients, which is always very important. Another big plus is the price of the product, which is very low compared to the competition. This is also why BrainMax Pure Psyllium earns a perfect rating from us.
In our comparison of the best fibre, Wolfberry's Apple Fibre came third. We were particularly interested in its origin, as it is made from apple peels. It comes from organic farming, so there is no doubt about its high quality. What's more, it won't put a strain on your wallet either, as it's the best value for money of all the products in our ranking.
Advantages:
- High quality
- Very low price
- Organic origin
- Easy to dose
- Great for flavouring your porridge or smoothie
Disadvantages:
- Only one pack size available
About the Manufacturer:
The Wolfberry brand was founded in 2009 as an importer of the Chinese curcurry plant, which also gave the company its name. Today, Wolfberry focuses primarily on importing, manufacturing and processing healthy foods. The company has a variety of spices, nuts, dried nuts in addition to a variety of...as well as edible crickets and anchovies.
Final evaluation:
Wolfberry apple fibre is a completely pure product in which you will find only 100% fibre from apple peels. It is a soluble fibre that is guaranteed to fill you up. The manufacturer recommends taking one tablespoon in the morning on an empty stomach. You can therefore add the fibre to your breakfast porridge or smoothie, for example. A great advantage is its low price, which makes Wolfberry apple fibre affordable for absolutely everyone.
Hemp fibre from the Iswari brand also performed very well in our comparison. Similarly to the previous products, this fibre also impressed us with its very low price, which is also accompanied by the selective quality of the raw materials used. The fibre can be added to all kinds of porridges, smoothies and similar dishes.
Advantages:
- Excellent quality
- Very low price
- Easy to dose
- Solubility without problems
- Satisfies for a long time
Disadvantages:
- Only one pack size available
About the Manufacturer:
The Iswari brand focuses on selling so-called superfoods. It has been in the business since 2010 and has since managed to expand to more than 15 countries around the world. All of the company's products are made from only the highest quality ingredients that are guaranteed organic. Thanks to this, the end customer is always guaranteed a very high quality of each product.
Final evaluation:
Iswari hemp fibre is an excellent tool for anyone who would like to include hemp fibre in their diet.If you want to add a quality source of fibre to your diet, which will keep you full for a long time and where you can be sure of the top quality of the whole product. The surprisingly low price and very simple dosage are also unquestionable advantages.
Inulin from Country Life is another high quality product that ranked very well in our comparison. The reason for this, in addition to the premium quality, is the convenient division of the product into 25 daily doses, so you won't have to measure anything when taking it. Again, it is also necessary to mention the very convenient price, where one daily dose costs less than 5 crowns.
Advantages:
- Practical packaging
- Convenient price
- Universal use
- Made from high quality ingredients
- Easy dosing
Disadvantages:
- Due to the small dose division, the product contains unnecessarily too much plastic packaging
About the Manufacturer:
Country Life is a family-owned Czech company whose history dates back to 1991. It is a pioneer in the field of organic food in our country, growing its own fruit and grain in organic quality. The company also has its own stores, where it supplies, for example, its own bakery products. In addition to organic food, the brand also offers natural cosmetics and eco-friendly cleaning products.
Final assessment:
The great advantage of the soluble fibre from the Country Life brand is the practical packaging. Thanks to it, you don't have to measure anything, just pour the contents of one bag into your soup, yoghurt or pudding. It is also worth mentioning the very reasonable price, which is a huge plus for any dietary supplement. The resulting price/quality ratio is therefore really excellent.
Prebiotic chicory fibre from the 4Slim brand differs from its competitors mainly in its form. It is a liquid fibre that can be used as part of all kinds of recipes without having to worry about its solubility. In addition, it still works out very well in terms of price and is therefore suitable for virtually everyone.
Advantages:
- Practical form
- Easy dosing
- Made from high quality ingredients
- Low price
- Universal use
Disadvantages:
- It has a rather sweet taste, which can sometimes be rather detrimental
About the manufacturer:
4Slim products are manufactured right here in the Czech Republic. The company's range of products is extremely wide - you can find various low-calorie syrups (the most famous is chicory syrup, which The most popular is chicory syrup, which has become a symbol of the company), tea, coffee, various spices, sweets without added sugar, dried fruits, proteins and much more.
Final assessment:
Chicory fiber from 4Slim is a high-quality source of soluble fiber. Its biggest feature is its liquid form. While this may not suit everyone, it offers a lot of possibilities in terms of uses. We must not forget the very favourable price, which is also a very important factor.
The VitaHarmony brand has decided to use inulin as a source of fibre in its product. This prebiotic serves as a food for the intestinal microflora, thanks to which it has a number of health benefits. The product is in tablet form, which makes dosing and use very quick and easy. Although you cannot add it to your favourite recipes, it is not a problem to take it with meals.
Benefits:
- Quality ingredients
- Positive effect on the health of the intestinal microflora
- Easy to dose and use
- Acts as a prebiotic
Disadvantages:
- Higher price
About the company:
The roots of the Czech brand VitaHarmony go back to the oldest purely Czech multivitamin. VitaHarmony started on the market just a few years after the thirty-ingredient multivitamin CentralVita saw the light of day in 1991. The brand was able to establish itself mainly thanks to the inspiration of supplements sold in the USA and it was definitely helped by the cooperation with a local company. You may have come across VitaHarmony products, for example, in our ranking of the best antioxidants or in our comparison of the best B vitamins.
Final review:
Inulin serves as a very effective prebiotic and therefore has a large number of health benefits. In addition, supplements in tablet form are very practical due to the fact that one does not have to combine them with any food and can simply wash them down with water at any time. The only disadvantage I see is the somewhat higher price compared to the powdered products. But in terms of quality there is really nothing to complain about.
NOW's fibre comes from the sap of the Acacia tree. Again, the fibre is highly water-soluble and works as a very effective prebiotic. The slight disadvantage is the slightly higher price.
Pros:
- Excellent solubility
- Practical dosage
- Variety of uses
- Quality raw materials
Disadvantages:
- Higher price
About the Manufacturer:
Now Foods' roots date back to 1968. Since then, the company has strived to pass on the values associated with a healthy lifestyle through its products. The company's emphasis on premium quality is understandably a top priority. In addition to dietary supplements, the brand also produces beauty products, health foods and pet food. You may have come across Now Foods products in our ranking of the best probiotics or our comparison of the best vitamin E supplements.
Final review:
NOW Acacia Fiber Organic Powder is quite an original product offering a quality effect. The advantage is the larger pack size, which makes it last longer than most competing products. In terms of price, this is one of the more expensive products, however the resulting value for money is still very good.
Swanson's Tri-Fiber Complex is characterized by the fact that it contains fiber from a total of three different sources. This is a big plus, especially because the fibre from each source has slightly different properties. For this reason, Tri-Fiber Complex is a very comprehensive supplement that is definitely worth paying attention to.
Benefits:
- Easy to dose and take
- Combination of three types of fibre
- Proven and quality manufacturer
- One packet lasts 50 days
Disadvantages:
- Slightly higher price
About the Manufacturer:
American company Swanson Health Products has been in the sports nutrition market since 1969. The founders set out to bring quality nutritional supplements to the market to help people achieve a healthy lifestyle. Today, the company's repertoire also includes pet food and nutritional supplements. At MyFitnessio, you may have come across Swanson products in our comparison of the best vitamin D supplements or in our ranking of the best zinc supplements.
Final review:
The biggest advantage of this product is undoubtedly the combination of three different fiber sources. Specifically, it's Indian plantain fiber, apple fiber, and oat bran fiber. I see a slight disadvantage in the slightly higher price, but this is justified given the composition of the product.
In our ranking of the best dietary supplements with fibre, you can't miss the fibre from Indian plantain seeds from the brand GreenFood. We were particularly impressed by its high quality composition, which, however, is negatively reflected in the price. It is a product in the form of vegetable capsules, which are also suitable for vegans.
Benefits:
- Very easy to use
- High quality source of fibre
- Proven Czech manufacturer
- Can be taken at any time
About the manufacturer:
A family-owned Czech company operating in the sports nutrition market for over 25 years. That's how you could quickly describe the GreenFood brand. Among the company's main priorities is the production of quality supplements using premium natural ingredients. That's why you won't find preservatives, chemical dyes, stabilizers or added sugar in GreenFood products. You may have already come across GreenFood products in our ranking of the best chlorella products or in our comparison of the best digestive enzymes.
Final review:
Indian plantain seeds feature as a source of fibre in many products, and in this case, too, it can be said that they fulfil their role perfectly. Since the product is in capsule form, you can take it absolutely anytime without having to add it to any meal. However, it should be noted that the price of this product comes out significantly more expensive than most of the competition.
Our ranking of the best fibre supplements is rounded off by FiberAid from Swanson. The source of fibre here is arabinogalactan. This is a complex carbohydrate derived from the American larch tree. Like the other products in powder form, you can add Swanson FiberAid to your favorite food or drink.
Benefits:
- Positive effect on the functioning of the digestive tract
- Can be added to a variety of recipes
- Quality source of fibre
- Prebiotic
Disadvantages:
- Quite high price
Final assessment:
Swanson FiberAid has a very original source of fiber, but its effect is basically the same as other products. It can be added to pretty much any food or drink, but ideally one that overpowers its taste. In terms of composition, we really have nothing to complain about, however, it comes at a really expensive price, which is its main disadvantage.
What is fibre and why should I care about it?
I'm sure everyone has come across the term fibre, but not everyone is clear on what fibre actually is. Fiber can be defined as polysaccharides that our bodies cannot digest.digest (although that's not exactly true, as we'll explain in a moment). As a result, it passes through our digestive tract essentially unchanged, which brings with it a number of benefits. The main one being the promotion of digestion and proper functioning of the digestive system. Fibre also acts as a prebiotic, as the bacteria found in the colonm intestine (intestinal microflora) can metabolise a certain type of fibre (called 'fiber'). fermentable fibre). As a result, it supports the proper function of the beneficial bacteria, which has an impact on the overall health of the body. Fibre is also valued for its ability to induce satiety and slow down the absorption of nutrients. This in turn has a positive effect, especially in reduction diets where the goal is to shed excess pounds.
Fibre can be divided into several groups according to different factors. First of all, we distinguish between water-soluble fibre and insoluble fibre. The first type promotes a feeling of satiety, because after contact with water it forms a gel-like mass that delays gastric emptying. Insoluble fibre, on the other hand, does not react to the surrounding water and only accelerates the progress of the digestive tract. The division between fermentable and non-fermentable fibre is also important. While the former type is usable by the gut microbiome, which can digest it, the latter passes through the digestive tract intact. In most cases, the fermentable fibre group coincides with water-soluble fibre.
Lack of fibre in the diet
As mentioned in the previous paragraph, fibre brings our bodies a multitude of health benefits. It is not for nothing that fibre is said to be one of the most important components of human food. Despite this, it is vastly undervalued in most people's diets. A 2017 survey reported that only 5% of people in the US take in the recommended daily allowance of fiber. Such results serve as a very good warning that even people who feel they have enough fiber in their diet are often wrong. It is therefore advisable to monitor the fibre content of your diet and modify it if necessary. Of course, supplementation is also an option, which is often much easier and less time-consuming. Either way, it is not worth underestimating adequate fibre intake, as it is absolutely crucial for a healthy digestive tract.
What foods are rich in fibre?
It is fairly well known that legumes are a great source of fibre. However, it should be remembered that pulses contain primarily insoluble fibre. This applies to beans, lentils, bran, most whole grain cereals, corn, rice or nuts for example. Soluble fibre, on the other hand, can be found primarily in most vegetables, oatmeal, chia seedsand fruits (especially avocados, pears, apricots, apples and oranges). It is therefore advisable to combine these foods so that both types of fibre are always present in your diet.
In practice, of course, it is particularly advisable to alternate between the differentbut you can also add fibre-rich foods to your favourite recipes. For example, you can take inspiration from our recipe for gingerbread oat cubes, which contain a total of 200 g of oat flakes and up to 20 g of fibre. You can also try the oatmeal cookies, which only take a few minutes to make.
How much fiber do I need to take daily?
The key question, of course, is how much fibre should the average person take in during the day? The European Food Safety Authority lists 25 grams as the recommended daily intake for an adult. In the Czech Republic, 5 grams more is recommended, i.e. 30 grams per day. Foreign sources often differentiate between men and women, recommending 25 grams per day for women and up to 38 grams for men. However, these numbers should be taken with a grain of salt and remember that these things are very subjective. Each of us has different needs and therefore it is not advisable to take similar recommendations as the only correct answer. However, it is advisable to reflect on them and, if necessary, adjust your daily fibre intake according to your needs. While a lack of fibre has negative effects on the human body, the same applies to an excess of fibre, as we will explain in a moment.
When is it advisable to avoid fibre?
One of the benefits of fibre is its ability to slow the absorption of nutrients and induce satiety. While this is very beneficial in many cases, there is a downside. Because of this property, it is not advisable to consume fibre before or after a workout. At that time we need our body to absorb all the nutrients as quickly as possible. For a similar reason, it is not recommended to overdo it with fibre during the recruitment phase or in close temporal proximity to the use of oral medication.
Fiber content is just one of the many factors that one must take into account when one wants to eat after a workout. Our article on the best post-workout meal will advise you in this regard, in which you will learn everything you need to know.
Is it worth supplementing with fibre?
As has been said several times, most people do not accept in theirfiber in their diets in the amounts needed. The best possible solution is, of course, adequate dietary modification. However, this is not always possible. For example, if someone eats mostly away from home, they have limited options to influence the fibre content of individual meals. In such a case, supplementation may be an option. The advantage of fibre supplements is their simplicity and, compared to most supplements, their very low cost. Financially, it is even more worthwhile to buy a good quality supplement than to buy various foods rich in fibre.
Risks associated with excessive use of fibre
Although fibre is very beneficial for health, it is not worth overdoing it. Paradoxically, excessive fibre consumption can cause digestiveproblems such as constipation, bloating, diarrhoea, abdominal cramps and so on. A common problem associated with too high a dose of fibre is dehydration and constipation.The aforementioned slowing down of nutrient absorption should be borne in mind. Therefore, the old rule that too much of anything is bad for you also applies to fibre.
For today's ranking, that's all from us. But we'd love to hear from you in the comments with any questions, and we'd be happy to answer them.
Sources
- MIKULENKOVÁ, Petra. Dietary fibre as a component of functional foods [online]. Brno, 2007 [cit. 2023-02-16]. Available from: https://theses.cz/id/x1kjr5/. Bachelor thesis. Masaryk University, Faculty of Sports Studies. Thesis supervisor Mgr. Lucie Mandelová, Ph.D.
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Low Fiber Diet: Foods, Plans, and More. Healthline: Medical information and health advice you can trust [online]. Copyright © 2005. Available from: https: //www.healthline.com/health/low-fiber-diet
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SKOLNIK, Heidi, and Andrea CHERNUS. Nutrition for peak athletic performance: a properly timed diet. Prague: Grada, 2011. ISBN 978-80-247-3847-5.