Nutritional Supplement

Fiber

  • Blood Sugar and Diabetes Support

    Type 2 Diabetes

    Taking fiber supplements may improve blood glucose control and reduce insulin resistance in people with type 2 diabetes.
    Type 2 Diabetes
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    Studies have consistently shown that high intake of dietary fiber improves insulin resistance and lowers the risk of type 2 diabetes by 20–30%. This effect is mainly attributable to grain and cereal fibers, rather than fibers from fruits and vegetables, and may be due in large part to their positive impact on the gut microbiome.1,2,3 Meta-analyses of randomized controlled trials in people with type 2 diabetes have found that supplementing with approximately 13–15 grams of soluble fiber per day can improve blood glucose control and reduce insulin resistance.4,5 Psyllium, guar gum, oat bran, and inulin are examples of soluble fibers or soluble fiber sources that have been shown to be beneficial in type 2 diabetes.6,7,8,9

    Type 1 Diabetes

    Taking fiber supplements may help to stabilize your blood sugar.
    Type 1 Diabetes
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    Dietary fiber has been found to have a small but notable positive impact on blood glucose control in people with type 1 diabetes.10 Clinical trials in people with type 1 diabetes suggest fiber supplements, when taken before meals, may reduce the post-meal rise in blood sugar.11,12 More research is needed to determine if regular use of fiber supplements benefits long-term blood sugar control in type 1 diabetes.
  • Weight Management

    Obesity

    Several trials have shown that fiber supplementation from a variety of sources accelerated weight loss in people who were following a low-calorie diet.
    Obesity
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    Numerous clinical trials have shown supplementing with viscous (gel-forming) soluble fibers such as psyllium, guar gum, pectins, glucomannan, and beta-glucans (found in oat bran, mushrooms, and other sources) results in decreased body weight and waist circumference, even in individuals eating a regular diet.13,14 In addition, although the effects may be small, fiber supplement-related weight loss is more profound in those with overweight and obesity, type 2 diabetes, and metabolic syndrome.13 It is thought viscous fibers work in part by promoting a sense of fullness and slowing the absorption of glucose from the intestines.14,17 In addition, some types of fiber may have beneficial metabolic effects due to their prebiotic properties—their ability to build colonies of health-promoting bacteria in the intestines. Byproducts of fiber fermentation by gut microbes include short chain fatty acids and other compounds that help regulate immune function, appetite, fat burning, energy expenditure, insulin sensitivity, and glucose metabolism, all of which can impact weight loss.17
  • Digestive Support

    Diverticular Disease

    A fiber supplement may improve constipation related to diverticular disease.
    Diverticular Disease
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    In people with diverticular disease, a fiber supplement may improve constipation. The results of double-blind of fiber supplementation for diverticular disease have been mixed. One study16 demonstrated a beneficial effect of fiber supplementation in people who suffered from abdominal pain and pain with bowel movements; whereas a second study17 indicated no improvement in these symptoms following fiber supplementation. Nevertheless, long-term fiber supplementation may protect against the complications of diverticular disease.18

    Diarrhea

    While fiber from dietary or herbal sources is often useful for constipation, it may also play a role in alleviating diarrhea.
    Diarrhea
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    While fiber from dietary or herbal sources is often useful for constipation, it may also play a role in alleviating diarrhea.19,20

    Irritable Bowel Syndrome

    Supplementing with fiber may help you find the right balance of regularity without episodes of diarrhea.
    Irritable Bowel Syndrome
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    Limited research has suggested that fiber might help people with IBS.21,22 However, most studies find that IBS sufferers do not benefit by adding wheat bran to their diets,23,24,25,26 and some people feel worse as a result of wheat bran supplementation.27 The lack of positive response to wheat bran may result from a wheat sensitivity,28 which is one of the most common triggers for food sensitivity in people with IBS.29 Rye, brown rice, oatmeal, barley, vegetables, and psyllium husks are good sources of fiber and are less likely to trigger food sensitivities than is wheat bran. Except for psyllium, little is known about the effect of these other fibers in people with IBS.
What Are Star Ratings?
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Reliable and relatively consistent scientific data showing a substantial health benefit.
Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.

Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.

For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.

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References

1. Weickert M, Pfeiffer A. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr 2018;148:7–12.

2. Davison K, Temple N. Cereal fiber, fruit fiber, and type 2 diabetes: Explaining the paradox. J Diabetes Complications 2018;32:240–5.

3. Wang Y, Duan Y, Zhu L, et al. Whole grain and cereal fiber intake and the risk of type 2 diabetes: a meta-analysis. Int J Mol Epidemiol Genet 2019;10:38–46.

4. Silva F, Kramer C, de Almeida J, et al. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutr Rev 2013;71:790–801.

5. Jovanovski E, Khayyat R, Zurbau A, et al. Should Viscous Fiber Supplements Be Considered in Diabetes Control? Results from a Systematic Review and Meta-analysis of Randomized Controlled Trials. Diabetes Care 2019;42:755–66.

6. Gibb R, McRorie J, Jr., Russell D, et al. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus. Am J Clin Nutr 2015;102:1604–14.

7. He L, Zhao J, Huang Y, Li Y. The difference between oats and beta-glucan extract intake in the management of HbA1c, fasting glucose and insulin sensitivity: a meta-analysis of randomized controlled trials. Food Funct 2016;7:1413–28.

8. Dall'Alba V, Silva F, Antonio J, et al. Improvement of the metabolic syndrome profile by soluble fibre - guar gum - in patients with type 2 diabetes: a randomised clinical trial. Br J Nutr 2013;110:1601–10.

9. Liu F, Prabhakar M, Ju J, et al. Effect of inulin-type fructans on blood lipid profile and glucose level: a systematic review and meta-analysis of randomized controlled trials. Eur J Clin Nutr 2017;71:9–20.

10. Basu A, Alman A, Snell-Bergeon J. Dietary fiber intake and glycemic control: coronary artery calcification in type 1 diabetes (CACTI) study. Nutr J 2019;18:23.

11. Nader N, Weaver A, Eckert S, Lteif A. Effects of fiber supplementation on glycemic excursions and incidence of hypoglycemia in children with type 1 diabetes. Int J Pediatr Endocrinol 2014;2014:13.

12. Vuorinen-Markkola H, Sinisalo M, Koivisto VA. Guar gum in insulin-dependent diabetes: effects on glycemic control and serum lipoproteins. Am J Clin Nutr 1992;56:1056–60.

13. Jovanovski E, Mazhar N, Komishon A, et al. Can dietary viscous fiber affect body weight independently of an energy-restrictive diet? A systematic review and meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition. 2020 02;111(2):471-485.

14. Namazi N, Larijani B, Azadbakht L. Are Isolated and Complex Fiber Supplements Good Choices for Weight Management? A Systematic Review. Archives of Iranian Medicine. 2017 Nov;20(11):704–713.

15. Van Hul M, Cani PD. Targeting Carbohydrates and Polyphenols for a Healthy Microbiome and Healthy Weight. Current Nutrition Reports. 2019 12;8(4):307–316.

16. Smits BJ, Whitehead AM, Prescott P. Lactulose in the treatment of symptomatic diverticular disease: a comparative study with high-fibre diet. Br J Clin Pract 1990;44:314-8.

17. Ornstein MH, Littlewood ER, Baird IM, et al. Are fibre supplements really necessary in diverticular disease of the colon? A controlled clinical trial. Br Med J (Clin Res Ed) 1981;25:1353-6.

18. Leahy AL, Ellis RM, Quill DS, Peel AL. High fibre diet in symptomatic diverticular disease of the colon. Ann R Coll Surg Engl 1985;67:173-4.

19. Eherer AH, Porter J, Fordtran JS. Effect of psyllium, calcium polycarbophil, and wheat bran on secretory diarrhea induced by phenolphthalein. Gastroenterol 1993;104:1007-12.

20. Quartarone G. Role of PHGG as a dietary fiber: a review article. Minerva Gastroenterol Dietol 2013 Dec;59:329-40.

21. Manning AP, Heaton KW, Harvey RF, Uglow P. Wheat fibre and irritable bowel syndrome. Lancet 1977;ii:417-8.

22. Hotz J, Plein K. Effectiveness of plantago seed husks in comparison with wheat bran no stool frequency and manifestations of irritable colon syndrome with constipation. Med Klin 1994;89:645-51.

23. Cann PA, Read NW, Holdsworth CD. What is the benefit of coarse wheat bran in patients with irritable bowel syndrome? Gut 1984;25:168-73.

24. Arffmann S, Andersen JR, Hegnhoj J, et al. The effect of coarse wheat bran in the irritable bowel syndrome. A double-blind cross-over study. Scand J Gastroenterol 1985;20:295-8.

25. Soloft J, Krag B, Gudmand-Hoyer E, et al. A double-blind trial of the effect of wheat bran on symptoms of irritable bowel syndrome. Lancet 1976;i:270-3.

26. Lucey MR, Clark ML, Lowndes J, Dawson AM. Is bran efficacious in irritable bowel syndrome? A double blind placebo controlled crossover study. Gut 1987;28:221-5.

27. Francis CY, Whorwell PJ. Bran and irritable bowel syndrome: time for reappraisal. Lancet 1994;344:39-40.

28. Gaby AR. Commentary. Nutrition and Healing 1996;Feb:1,10-1 [review].

29. Niec AM, Frankum B, Talley NJ. Are adverse food reactions linked to irritable bowel syndrome? Am J Gastroenterol 1998;93:2184-90 [review].

30. Jacobs DR, Pereira MA, Meyer KA, Kushi LH. Fiber from whole grains, but not refined grains, is inversely associated with all-cause mortality in older women: the Iowa women's health study. J Am Coll Nutr 2000;19(3 Suppl):326S-30S.

31. Gough A, Sheeran T, Bacon P, Emery P. Dietary advice in systemic sclerosis: the dangers of a high fibre diet. Ann Rheum Dis 1998;57:641-2.

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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.