Fiber Supplements vs. Eating Fiber: What's Better?

While protein has long been the trendy macronutrient to focus on, it seems fiber is now having its moment in the sun.

On social media, creators have begun sharing videos advising people to focus more on their fiber intake than their protein intake — because an estimated 95% of American adults and children do not consume the recommended amounts of fiber.

@shaynateresetaylor Let this be your reminder: don’t forget about fiber. Yes, protein is important—it helps us build and repair. But fiber is what keeps our gut thriving, our digestion smooth, and our bodies in balance. While so much focus is placed on getting enough protein, it’s often fiber that we’re truly lacking. People aren’t getting sick because they’re low on protein. They’re getting sick because they’re disconnected from real, healing foods. Fiber feeds the gut microbiome, supports detoxification, and helps prevent the chronic diseases we see rising today. So yes, prioritize your protein—but make just as much space for fiber-rich, gut-healing foods that help you cleanse, restore, and truly thrive. Your body will thank you. ✨ Inspo from: @stacy | holistic health coach #diseaseprevention #holistichealth #healthyliving #protein #fiber #nutrition #guthealth ♬ som original - thegoodvibesplaylist

Consuming enough fiber is associated with several health benefits, including improved digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers.

On the other hand, diets low in dietary fiber are associated with an increased risk of common non-communicable diseases, including cardiovascular disease, type 2 diabetes, and colorectal cancer. As rates of the latter have been significantly increasing among young people, the importance of fiber has been highlighted even more.

But does it matter how you reach your fiber intake goals? Are supplements as effective as consuming high-fiber foods? Experts say not quite.

Fiber intake recommendations

Ayanna Smart, RD, a dietitian who specializes in eldercare and dementia prevention, notes that there are two different types of fiber: soluble and insoluble.

“Soluble fiber — fiber that dissolves more easily in water — is found in fruits and vegetables, and insoluble fiber is more plentiful in whole grains,” she tells WellnessPulse. “But most high-fiber foods contain soluble and insoluble fibers.”

Dietary guidelines for Americans state that women ages 18–50 should consume between 25–28 g of fiber daily, while women over 50 need 22 g daily. Men ages 18–50 need 31–34 g daily, and those over 50 need 28 g.

“It is difficult to estimate how much fiber the average person eats,” she adds. However, “multiple studies have shown that in general, people in Europe eat more fiber than people in North America, but neither are taking in the recommended level and are eating at least a third less than they should.”

Why do you need fiber?

Fiber supports digestion, promotes a healthy and balanced microbiome, helps maintain regularity, balances blood sugar levels, and promotes satiety, according to Jennifer Nicole Bianchini, MS, RD, IFNCP RYT, a functional dietitian and the founder of Body to Soul Health.

“Foods containing fiber are digested more slowly,” she explains, “allowing the body to effectively remove toxins, bulk up stool, and avoid blood sugar spikes and crashes.”

Increasing dietary fiber intake can also help prevent some of the leading causes of death in America, says Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom. This includes heart disease, diabetes, and certain types of cancer.

“Getting adequate dietary fiber is such an important part of a balanced eating pattern that promotes overall health and decreases the risk of many chronic diseases,” she says.

Are supplements as effective as food?

While fiber as a whole is important, not all fiber sources are created equal.

“As a dietitian, I always recommend a food-first approach,” Balls says.

That’s because if you’re taking a fiber supplement in the place of a balanced diet that includes adequate fiber, then you’re not getting the antioxidants, healthy fats, vitamins, and minerals that are also found in fiber-rich foods like vegetables, fruits, nuts, seeds, and whole grains.

“You’ll get a better return on your investment when it comes to health if you eat your dietary fiber rather than supplement it,” she adds.

Supplements can still be beneficial, but they’re meant to complement a healthy diet, not replace whole foods, Bianchini says.

“I recommend getting fiber primarily through foods and using supplements as needed,” she says. “There is no harm in using a fiber supplement, and in fact, they can be very beneficial when necessary.”

It can be quite accessible to consume adequate fiber with mindful eating and meal planning that focuses on whole and fresh foods, she explains. However, if someone has allergies, food intolerances, is very picky, or has specific health conditions that limit fiber intake from food, she says a fiber supplement can be a helpful option.