Need More Fiber? These 5 Real-Food Supplements Can Help

Fiber — it’s the buzzword of dietitians and a term you’ll find in nearly every diet plan. Yet, many people in the U.S. consistently fall short on their fiber intake, despite its impressive benefits. (1) 

Fiber helps with stabilizing blood sugar, promoting satiety, regulating digestion, and supporting gut health. Given these advantages, it’s no surprise you’re eager to meet your fiber goals. So, let’s take a virtual stroll down the real-food supplement aisle to uncover some fantastic fiber-boosting options that can help bridge the gap in your current fiber intake.

Do I Need to Take a Supplement Forever?

Whether or not you should stick with supplements forever truly depends on your unique circumstances. (2) Your health goals, regular eating habits, and any deficiencies or health issues all factor into the decision.

While certain supplements, particularly those in capsulated form, may have a recommended maximum duration, the benefit of real-food supplements like the ones we’ve discussed is their versatility. You can use them in your daily routine or save them for days when your fiber intake falls short.

Remember, the primary aim should be to maintain a balanced diet with whole foods. Think of supplements as an extra boost to your main meals, not a complete replacement. And as a best practice, consult with a healthcare professional before you take them.

5 Real-Food Supplements for Fiber-Boosting Results

Here’s a look at five fiber-rich options.

1. Oat Bran

• Fiber Content: Oat bran is a fantastic source of dietary fiber, offering both soluble and insoluble fiber to support your digestive health. 1/3 cup = 7 grams dietary fiber.
• Nutritional Benefits: Oat bran is also particularly rich in B vitamins, iron, and magnesium.
• Usage: Oat bran is incredibly versatile. You can stir it into your morning oatmeal, use it as a thickener for soups and sauces, or incorporate it into baking recipes for added fiber and a subtle nutty flavor.

2. Chia Seeds

• Fiber Content: Chia seeds are high in dietary fiber, particularly soluble fiber, which can help promote a feeling of fullness and support digestion. 3 tablespoons = 9 grams dietary fiber.
• Nutritional Benefits: Chia seeds are also a good source of omega-3 fatty acids, calcium, and phosphorus.
• Usage: Chia seeds can be soaked in liquid to create a gel-like consistency, making them a popular ingredient in chia puddings, overnight oats, or as a thickening agent in smoothies.

3. FlaxSeeds

• Fiber Content: Flaxseeds are a rich source of both soluble and insoluble fiber, which can aid in digestive health and promote regular bowel movements. 3 tablespoons = 8 grams dietary fiber.
• Nutritional Benefits: Flaxseeds are known for their high content of alpha-linolenic acid (ALA), an omega-3 fatty acid. They also contain lignans, which have antioxidant properties.
• Usage: Ground flaxseeds can be added to cereals, baked goods, and smoothies, while whole flaxseeds can be used as a crunchy topping for salads or yogurt.

4. Psyllium Husk

• Fiber Content: Psyllium husk is an incredibly high-fiber supplement, primarily consisting of soluble fiber. It is often used as a natural laxative to promote regular bowel movements or reduce cholesterol. (3) 1 tablespoon = 7 grams dietary fiber.
• Nutritional Benefits: Psyllium husk is relatively low in calories and does not provide many other nutrients besides fiber.
• Usage: Psyllium husk is typically mixed with water or other liquids to create a gel-like consistency, and it can be consumed as a drink or added to recipes like muffins or pancakes.

5. Wheat Germ

• Fiber Content: Wheat germ is a nutritional powerhouse that contains a notable amount of dietary fiber, offering both soluble and insoluble fibers to support digestive health. 3 tablespoons = 2 grams dietary fiber
• Nutritional Benefits: In addition to its fiber content, wheat germ is a top vitamin E source, an antioxidant that helps protect cells from damage. Wheat germ also provides B vitamins, minerals like iron and magnesium, and healthy fats.
• Usage: You can easily incorporate wheat germ into your diet by sprinkling it on top of yogurt, cereal, or oatmeal. Add it to smoothies or baked goods, or use it as a nutritious coating for fish or chicken before cooking. 

2 Final Pro Tips

Real-food supplements like these can be a handy addition to your balanced diet. They are quick, convenient, and ready to pack a punch when you need them most. But remember, they’re sidekicks, not the main event. So, keep your plates colorful with fiber-rich foods and let these trusty companions stick to enhancing your nutritional journey.

And here’s one last pro tip for you: Hydrate, hydrate, hydrate! As you embark on this fiber-filled adventure, make sure to sip plenty of water to keep your digestive system happy and humming along smoothly.

Editorial Sources and Fact-Checking

1. Dietary Guidelines for Americans 2020–2025 [PDF]. Dietary Guidelines for Americans.
2. Dietary Supplements: What You Need to Know. National Institutes of Health Office of Dietary Supplements. January 4, 2023.
3. Belorio M, and Gómez M. Psyllium: a useful functional ingredient in food systems. Critical Reviews in Food Science and Nutrition. September 21, 2020.