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Compared · Fiber
5 ways to get more fiber, ranked: from “good luck with that” to “I’ll actually do this”
More than 90% of women fall short on fiber. We scored the popular ways to close the gap on the five things that decide whether a habit sticks.
Short on time? Our #1 is Fiber Society, and yes, we make it: 10g of fiber in one glass of strawberry lemonade, 0g sugar. Jump to #1 ↓
For most women the fiber gap is about 10 grams a day, and for most men about 20. Every option below can help. The question is which one you’ll still be doing a month from now.
How we scored: 1 to 5 on fiber delivered, how enjoyable it is to take, added sugar (5 = none), how easy it is to keep up every day, and value (cost per 10g). Options are ranked by total score (ties go to the option that delivers more fiber). Fiber figures reflect typical leading products in each category. The scores are our own editorial opinion, and we make #1.
Fiber capsules
Tasteless, but a lot of swallowing
Our score 13/25
Capsules are the go-to for people who can’t stand the taste of powders. The catch is volume: many capsules hold around half a gram of fiber each, so 10g can mean something like 20 capsules a day.
- Good
- No taste, no mixing, easy to travel with.
- Catch
- A meaningful dose means a handful of capsules at a time.
Fine for a small top-up. Not a realistic way to close a 10g gap.
Fiber gummies
Delicious, but light on fiber
Our score 14/25
Gummies are the easiest to take, which is exactly why they’re popular. But most deliver 2–5g of fiber per serving, and many add sugar to taste like candy.
- Good
- Tastes great, nothing to mix.
- Catch
- 2–5g per serving, and many add sugar; 10g can take six or more gummies.
A nice treat. Not a real fix for the gap.
Classic psyllium powders
Effective and cheap, if you can get it down
Our score 14/25
The pharmacy-aisle standby. Psyllium is one of the most studied fibers for regularity,* and it’s the cheapest option here. The problem is the experience: many are orange-flavored and gritty, and psyllium thickens into a gel quickly if you don’t drink fast.
- Good
- Proven fiber, lowest cost.
- Catch
- Gritty, thickens fast, “medicine” taste; a typical serving is 3–4g.
Works if you can tolerate the taste and texture.
Eating more high-fiber foods
The gold standard, and the hardest to keep up
Our score 19/25
Beans, lentils, whole grains, fruit and vegetables bring fiber plus everything else a whole food offers, and we’ll never argue with that. But closing a 10g gap means something like two extra pears or two-thirds of a cup of lentils on top of what you already eat, every single day.
- Good
- Whole foods, natural variety, inexpensive.
- Catch
- Hard to add 10g every day, especially on busy days.
Do it wherever you can, and use #1 to fill the gap.
Fiber Society daily fiber drink
10g of fiber that tastes like strawberry lemonade
Our score 23/25
We built Fiber Society to fix what makes the other options hard to stick with. One scoop in a tall glass of cold water gives you 10g of fiber (36% DV) in a drink that tastes like strawberry lemonade and is designed to stay thin, not thick.
Four complementary fibers, every dose on the label: organic acacia (7.3g), extra-fine psyllium (2.5g), Fibersol-2 (1.95g) and BeniCaros® carrot fiber (300mg). 0g sugar, no sucralose or aspartame, no synthetic dyes.
- Good
- 10g in one glass; tastes like lemonade; drinks thin; 0g sugar; every dose disclosed.
- Catch
- It costs more than basic psyllium, and it’s a daily habit: start with half a scoop for 3 days.
10 grams you’ll actually want to drink.
Get 20% off every delivery →The scorecard, side by side
Category comparisons reflect typical leading products; check any label for specifics.
Why it’s #1: 10 grams you’ll actually want to drink
Yes, it costs more than a tub of orange psyllium. At $1.43 a glass ($1.25 on 2 Pouches), you get 10g that tastes like lemonade instead of 3–4g you have to force down.
Before you try it
What does it taste like?
Like light strawberry lemonade: bright, a little tart and just sweet enough. It’s sweetened with stevia (Reb M): no sugar, no sucralose, no aspartame.
Will it make me bloated?
Any new fiber can cause a little extra gas at first, which is why we suggest half a scoop for the first three days. Most of the fiber comes from acacia, a slow-fermenting fiber, and drinking plenty of water helps.
Will it get thick like other fiber drinks?
It’s designed not to. Most of the fiber comes from acacia, which dissolves nearly clear, and the psyllium is kept to 2.5g of an extra-fine grind. Mix it into 12–14 oz of cold water and drink it within a few minutes.
Is it OK with medication or a GLP-1?
Take it at least 2 hours apart from oral medications, and check with your healthcare provider first if you take medication (including GLP-1s), are pregnant or nursing, or have a medical condition.
How does Subscribe & Save work?
You pay the lower price on every delivery: 1 Pouch is $39.99 instead of $49.99, and 2 Pouches are $69.99 instead of $89.99, billed and shipped every 4 weeks until you cancel. Skip, pause or cancel online anytime, with no calls and no fees.
Subscribe & Save · cancel anytime · The Taste Promise
Scores are Fiber Society’s editorial opinion based on the criteria above; options are ranked by total score.
This page is an advertisement for Fiber Society. Fiber shortfall figures: Dietary Guidelines for Americans, 2020–2025. Recommended intakes: National Academies adequate intake (women 25g, men 38g, adults 19–50). Food fiber values: USDA FoodData Central (approximate).
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Mix with at least 12 fl oz of liquid and drink promptly; taking fiber without enough liquid may cause choking. Take at least 2 hours apart from oral medications. If you are pregnant, nursing, taking medication (including GLP-1 medications) or have a medical condition, consult a healthcare professional before use.