If you’re struggling with constipation, irregular bowel movements, or simply want to improve your gut health, fiber supplements can be a powerful tool when you can’t poo. But with so many options on the market—psyllium, inulin, methylcellulose, and more—it can be hard to know which one is right for you. Here are the most common types of fiber supplements and how they work.
Type: Soluble and some insoluble fiber
How it works: Psyllium absorbs water to form a gel-like bulk that softens stool and promotes easier, more regular bowel movements.
Best for: Constipation, irritable bowel syndrome (IBS), and even mild diarrhea.
Bonus: It may help lower cholesterol and control blood sugar.
Downside: Can cause bloating or gas if you don’t start slow– I recommend starting at a half-dose for about a week and slowly increasing from there.
Type: Soluble fiber (non-fermentable)
How it works: Forms a gentle gel to add bulk without fermentation, so it doesn’t typically cause gas.
Best for: People who are sensitive to bloating or want a gentler option.
Downside: Less effective for those who need real stool texture changing– as in, bulk it up if it’s too soft, or soften it if it’s too hard.
Non-soluble fiber (like the roughage in kale) is more effective at changing stool texture.
These are two different types often found in fiber gummies because they dissolve easily– they’re not often found together.
Type: Prebiotic soluble fiber
How it works: Feeds your good gut bacteria and may improve overall microbiome balance.
Best for: Gut health, mild constipation, and boosting beneficial bacteria.
Downside: Often causes gas and bloating, especially in people with IBS
People with blood sugar concerns should check the sugar content of these types of supplements.
Type: Soluble fiber with low fermentation potential
How it works: Helps normalize stool—firming loose stool and softening hard stool—while feeding gut bacteria gently.
Best for: IBS, sensitive stomachs, and balanced bowel regulation.
Bonus: Minimal gas or bloating.
Still need that non-soluble fiber though!
Type: Soluble fiber
How it works: Dissolves easily in water, adds bulk to stool, and is less fermentable.
Best for: Mild constipation or fiber supplementation in a bland diet.
Downside: Not always effective for more severe constipation.
For constipation: Psyllium is clinically proven to be the most effective, especially if you’re also looking for heart health benefits.
For sensitive guts/IBS: PHGG is gentle, prebiotic, and well-tolerated.
For gas-free fiber: Methylcellulose or wheat dextrin are good choices.
For microbiome support: Inulin or PHGG offer prebiotic benefits.
You can also try other natural sources of fiber supplementation, such as ground flaxseed or chia seeds. About one tablespoon a day does wonders. Or try a combo fiber/probiotic supplement! If something doesn’t work for you, try something else, but don’t give up. All bodies are different and we just need to find what works for you.
The best fiber supplement is the one that works with your body—not against it. Start with small doses, drink plenty of water, and adjust based on how you feel. Brands like Coloflax, which combine soluble/insoluble fiber with pre- and probiotics, offer a balanced all-in-one solution for daily gut support.
Fiber heals your gut—choose wisely, and your bowels will thank you.
Until next time, that’s just the way the anus wrinkles!
