The Best Fiber Supplements for Constipation (and a Happier Gut)
If your bathroom routine has been… let’s say, less than smooth, lately, you’re not alone. Constipation happens to the best of us—whether it’s from stress, travel, pregnancy, or just plain bad luck. The good news? The right fiber supplements can make a world of difference.
Bummed Chief Medical Officer and Colorectal surgeon Dr. Carmen Fong recommends several fiber, enzyme, and probiotic options to help you stay regular and keep your gut feeling good. Below, we’ll break down her favorites, why they work, and where to snag them online. All supplements listed are pregnancy-safe!
(P.S. This isn’t medical advice—always check with your healthcare provider before starting a new supplement. But if you’re just trying to figure out which fiber supplement to keep in your cupboard, you’re in the right place.)
Why Fiber Supplements Matter
Fiber is basically the broom of your digestive tract. It sweeps things along, bulks up stool, and makes trips to the bathroom easier. Unfortunately, most of us don’t get enough fiber from food alone. That’s where supplements come in.
There are two main types of fiber:
- Soluble fiber: dissolves in water, creates a gel-like texture, and helps soften stool.
- Insoluble fiber: adds bulk to stool and helps it move through your system faster.
For constipation, a balance of both is key—which is why Dr. Fong’s list of supplements covers the whole spectrum.
Fiber Supplements for Constipation: Dr. Fong’s Top Picks
Here are some of the best fiber supplements that can help keep things moving:
1. Coloflax
A physician-recommended fiber blend designed specifically for bowel regularity. Coloflax includes both soluble and insoluble fiber, making it a solid choice if you need an all-in-one solution. As a bonus, Coloflax also has pre- and probiotics in it!
Psyllium is the superstar of fiber. It absorbs water, bulks up stool, and is one of the most effective fiber supplements for constipation. Go for the plain ground version if you want to avoid added sugar and flavors.
Flax is high in both soluble and insoluble fiber. Bonus: it also contains omega-3 fatty acids, which support heart health. Add it to smoothies, oatmeal, or yogurt for an easy daily boost.
4. Metamucil
Probably the most famous fiber brand out there. Metamucil is psyllium-based and comes in powders, capsules, and gummies. It’s a reliable, widely available option for daily use.
5. Konsyl
Another psyllium-based option, Konsyl is known for its extra-fine texture that dissolves more easily than some other powders. Great if you’re picky about mouthfeel.
6. Benefiber
Made from wheat dextrin, Benefiber is flavorless and dissolves completely in water or food. If you don’t like the gritty texture of psyllium, this may be your best bet.
7. Citrucel
Citrucel uses methylcellulose, a non-fermentable fiber that’s gentler on sensitive stomachs. If fiber supplements tend to make you gassy, Citrucel is worth a try.
Digestive Enzymes for Extra Support
Sometimes, constipation and bloating aren’t just about fiber—they’re about digestion in general. That’s where enzymes come in.
Formulated with enzymes that help break down proteins, carbs, and fats, these supplements can reduce gas, bloating, and stomach discomfort. Think of them as little helpers making your food easier to digest. RMDY also has pre-and probiotics, as well as magnesium, which helps get your colon moving (and can help with sleep and relaxation, too!).
The Best Probiotics for Gut Health
Probiotics are the “good bacteria” that help keep your gut balanced. When paired with fiber, they can improve digestion, reduce constipation, and support overall gut health.
1. Physician’s Choice Probiotic
A broad-spectrum probiotic that supports digestive health and regularity. Popular for its effectiveness and affordability.
2. TruNature Probiotic (Costco Exclusive)
Available through Costco, this budget-friendly probiotic is another solid choice for everyday gut support.
A premium probiotic + prebiotic blend designed with cutting-edge science. It’s more expensive, but highly recommended for those who want the most research-backed formula.
Extra Resources for the Gut Health Nerds
Want to dive deeper? These resources can help you learn more about how probiotics and fiber affect your gut:
IBS Probiotics – Research summaries on probiotics for IBS.
The Microsetta Project – A citizen science project exploring the human microbiome.
Poopedia – Yes, it’s exactly what it sounds like: a community resource all about poop.
Final Thoughts: Choosing the Best Fiber Supplement for You
When it comes to finding the best fiber supplements, there’s no one-size-fits-all. Psyllium (like Metamucil, Konsyl, or plain husk) works for most people, but if you’re sensitive to bloating, try Benefiber or Citrucel instead. Flaxseed is a great natural option, and Coloflax provides a balanced blend.
Pair your fiber with plenty of water, add in probiotics for long-term gut health, and consider digestive enzymes if you struggle with bloating. With the right mix, constipation doesn’t stand a chance.
Because let’s face it: sitting shouldn’t be a struggle, and pooping shouldn’t feel like a part-time job.
Bummed content is for general education and should never replace professional medical advice that considers your individual health. If you think you’re experiencing a medical emergency, call 911 or head to the nearest emergency department.
