Best Fiber Supplement for Pregnancy (2024): Making Pregnancy a Bit Smoother 

Maintaining a healthy fiber intake during pregnancy is crucial, and a fiber supplement can help you meet your intake needs when it’s difficult to maintain a varied diet—ahem, morning sickness. Fiber helps prevent constipation and promotes regular bowel movements, especially during pregnancy when hormonal changes can lead to feeling backed up. Additionally, fiber supplements may help reduce the risk of gestational diabetes by regulating blood sugar levels. Finding the best fiber supplement for pregnancy can also support healthy weight gain, as fiber is filling and may help curb cravings.

Our team of experts has tested and analyzed various fiber supplements for pregnancy to help you find the best fit. Whether you’re looking for a supplement with added greens, are on a budget, or prefer gummies over capsules, our list has something for you.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Fiber Supplement for Pregnancy 

• Best Fiber Supplement for Pregnancy Overall: Metamucil 4-in-1 
• Best Fiber Supplement for Pregnancy With Greens: Transparent Labs Prebiotic Greens
• Best Budget Fiber Supplement for Pregnancy: Benefiber Unflavored Daily Fiber Powder
• Best Unflavored Fiber Supplement for Pregnancy: Bulletproof Innerfuel Prebiotic Fiber Powder
• Best Fiber Capsules for Pregnancy: Nutricost Fiber Capsules
• Best Gummy Fiber Supplement for Pregnancy: OLLY Fiber Gummies

Best Fiber Supplement for Pregnancy Overall: Metamucil 4-in-1

Good for: Pregnant people looking for a tasty solution to ease constipation with lots of soluble fiber

Best Overall

Metamucil 4-in-1 Fiber

GGR Score: 4.3

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Product Highlights

• Powder psyllium husk fiber supplement 
• Promotes digestive health and regularity
• Orange flavor 
• Subscribe & Save option available
• Sugar-free blend

Pros & Cons

Pros

• Promotes healthy blood sugar levels
• No added sugar
• No.1 doctor recommended fiber, according to Metamucil
• Gluten-free

Cons

• Metamucil claims are based on small studies
• Contains aspartame
• Only 1 flavor

Bottom Line

Metamucil is a plant-based fiber supplement with good reviews for taste and effectiveness.

Metamucil 4-in-1 aims to lower cholesterol levels, enhance digestive health, support blood sugar regulation, and improve appetite control, all of which support a healthy pregnancy. The sugar-free, gluten-free fiber supplement is orange flavored and simply needs to be mixed with water to consume.

The primary ingredient in Metamucil 4-in-1 is psyllium husk, a dietary fiber rich in soluble fiber. Each serving contains 6 grams of fiber, and 5 of those are soluble fiber. Soluble fiber absorbs liquid and forms a gel-like substance in the digestive tract, helping to soften stool and promote regular bowel movements, which may come as a relief to the many pregnant people experiencing constipation. 

Other ingredients include maltodextrin, a carbohydrate that improves consistency and texture, and citric acid, for improved shelf-life and flavor. Additionally, the product contains natural and artificial orange flavors, as well as artificial sweeteners and colors. 

We rated the formulation a 2 out of 5, primarily due to the aspartame, an artificial sweetener. While the FDA and the American Academy of Pediatrics consider aspartame generally safe for pregnant individuals and their babies, some studies show mixed results. As with most ingredients, moderation is key, and aspartame in small amounts is unlikely to be harmful. 

Lauren Strong, a GGR senior staff writer and CPT, tested Metamucil 4-in-1, rating the taste a 5 out of 5. “It tastes like Tang! It does feel a bit ‘full’ in your mouth, but fiber supps have the tendency to get thick. Overall, this was one of the easiest to get down,” she said. Lauren rated solubility a 4 out of 5. 

I too have tried Metamucil 4-in-1 and enjoyed the taste. This product was easy to take consistently because it was delicious. However, as Lauren mentioned, the consistency is thick. I usually mixed mine in a cup with a spoon but would find leftover sludge at the bottom of the cup. A shaker bottle would probably improve mixability. 

Finally, we rated the price a 5 out of 5. A two-tablespoon serving costs only $0.30, which is a steal compared to most other fiber supplements. 

RELATED: Best Fiber Supplements for Constipation

Best Fiber Supplement With Greens for Pregnancy: Transparent Labs Prebiotic Greens

Good for: Pregnant individuals wanting a fiber supplement packed with antioxidant-rich supergreens 

Best Greens

Transparent Labs Prebiotic Greens

GGR Score: 4.3

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Product Highlights

• Combines algae greens and prebiotic fibers to improve gut health
• Each serving has 3 grams of spirulina, 3 grams of chlorella, 3 grams of organic acacia fiber, 3 grams of organic green banana flour, and 1 gram of organic Jerusalem artichoke fiber
• Gluten-free
• Gut-flora-friendly greens drink
• Available in unflavored or in Peach Mango flavor

Pros & Cons

Pros

• Packed with fiber, gut-flora-friendly greens, and mineral-dense veggies
• Effectively works to improve gut health
• Combines algae greens and prebiotic fibers
• 60-day money-back guarantee

Cons

• Tastes bitter to some

Bottom Line

Combining an algae greens blend with prebiotic fibers, Prebiotic Greens is intended to improve digestion and health.

Transparent Labs is known for creating high-quality, third-party-tested products free from artificial ingredients and additives. Transparent Labs Prebiotic Greens is no exception. This product contains superfood ingredients high in prebiotic fiber and essential minerals. 

Key ingredients include organic spirulina, organic chlorella, organic acacia fiber, green banana flour, Jerusalem artichoke fiber, and chicory root. Spirulina and chlorella are nutrient-dense algae known for containing powerful antioxidants, which may support immune health and reduce inflammation during pregnancy. Acacia fiber, green banana flour, Jerusalem artichoke fiber, and chicory root are the primary sources of fiber in Prebiotic Greens. These ingredients provide inulin, a soluble fiber that promotes bowel regularity and lowers cholesterol, as well as resistant starch, which acts as a prebiotic to support the growth of beneficial bacteria in the gut. Each serving provides 6 grams of dietary fiber, accounting for 21% of the recommended daily value for a 2000-calorie diet. 

Additional ingredients include malic acid, natural flavors, and stevia extract. The malic acid serves as a preservative, and the stevia extract is a natural sweetener. Overall, we rated formulation a 5 out of 5. 

Taste didn’t rate quite as well, landing at a 3 out of 5. Amanda Capritto, a former GGR senior staff writer and a certified sports nutrition coach, shared, “This isn’t great, but it’s drinkable. If you mix it with orange juice that helps mask the grass flavor.” However, solubility was a solid 5 out of 5. “This is surprisingly smooth for a drink with fiber in it,” said Amanda. 

This third-party tested fiber supplement is expensive, earning the cost per serving a 1 out of 5.  Each scoop costs $1.50, which is high but may be justified by the use of organic ingredients and natural flavors and sweeteners. 

RELATED: Best Greens Powder for Pregnancy

Best Budget Fiber Supplement for Pregnancy: Benefiber Unflavored Daily Fiber Powder

Good for: Those seeking an unflavored fiber supplement made from minimal, natural ingredients that can be easily mixed into any beverage 

Best Budget

Benefiber Daily Prebiotic Powder Unflavored

GGR Score: 4.46

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Product Highlights

• Prebiotic fiber supplement 
• Unflavored 
• Nourishes good bacteria in your gut 
• No gluten, sugar, or artificial flavors

Pros & Cons

Pros

• 100% natural
• Plant-based wheat dextrin
• No gluten, sugar, or artificial flavors
• Safe for kids (6-11) at lower serving size

Cons

• Lower fiber content
• Will quickly use bottle if taking recommended dose
• Some reviewers didn’t notice a difference in their bowel movements

Bottom Line

Benefiber Daily Prebiotic Fiber is a plant-based fiber that most people found effective in helping their digestive system.

Benefiber Unflavored is an affordable supplement made with only one simple ingredient—wheat dextrin. It’s a plant-based, sugar-free fiber supplement that can be mixed with any beverage or liquid, making it a convenient way to increase fiber intake during pregnancy. 

The single ingredient, wheat dextrin, is a great source of soluble fiber. Soluble fiber can help promote digestive health, regulate blood sugar, and reduce cholesterol levels throughout pregnancy. Furthermore, wheat dextrin nourishes beneficial gut bacteria, supporting overall digestive health. 

While we appreciate the simplicity of this product, we would have preferred a variety of fiber sources. Different types of fiber support various aspects of health. For this reason, we rated the formulation a 3 out of 5.

GGR Senior Staff Writer and CPT Lauren Strong tested Benefiber Unflavored and shared, “This is truly unflavored and very easy to get down. I’d mix it with something flavored, like juice, but it’s pretty good, and I noticed it helped with digestion.” She rated taste and flavor a perfect 5 out of 5. 

If you’re looking for a budget-friendly pregnancy fiber supplement, look no further. Each serving costs only $0.21, way below market value for other comparable fiber supplements. 

Best Unflavored Fiber Supplement for Pregnancy: Bulletproof Innerfuel Prebiotic Powder 

Good for: Individuals wanting a fiber supplement to strengthen gut and immune health during pregnancy 

Best Unflavored

Bulletproof Innerfuel Prebiotic

GGR Score: 4

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Product Highlights

• Daily prebiotic supplement powder 
• 17 grams of prebiotics 
• Bulletproof listed benefits: Eases digestion, feeds good gut bacteria, and supports immune system

Pros & Cons

Pros

• Subscribe and save 20%
• 100% satisfaction guaranteed - 30 day money-back window
• Keto-friendly
• Gluten-, sugar-, and soy-free
• Non-GMO
• Positive customer reviews

Cons

• 1 serving is 2 scoops
• May cause bloating—recommended start with smaller teaspoon serving to assess tolerance
• Mixed reviews on mixability
• Processed in a facility that also processes allergens: milk, fish, crustacean shellfish, tree nuts, wheat, and soybeans
• One container is not a month supply, only “about 20 servings”

Bottom Line

Bulletproof’s Innerfuel Prebiotic is a powder supplement with 17 grams of prebiotics per 2-scoop serving. This supplement is intended to ease digestion, feed and increase good gut bacteria, and support your immune system. Customer reviews of this product are mostly positive and users feel their digestion improved and their stomach discomfort decreased. Some customers noted that the powder did not mix well.

Bulletproof Innerfuel Prebiotic Powder aims to feed healthy gut bacteria for improved digestion and reduced gas and bloating. The versatile, unflavored supplement is made with only three ingredients, all of which provide substantial amounts of prebiotic fiber. 

Larch arabinogalactan (derived from the Larch tree), acacia fiber (derived from the acacia tree), and guar gum (derived from the guar plant) are rich in prebiotic fibers. These plant-based fibers provide nourishment to beneficial bacteria in the gut, which is essential for maintaining a diverse and balanced microbiome. A healthy microbiome is important for a strong immune system, especially during pregnancy. 

Considering the diverse fiber-packed ingredients and the exclusion of artificial ingredients, we rated the formulation a 5 out of 5. 

Each serving contains a whopping 16 grams of fiber, which is 57% of the daily recommended value for a 2,000-calorie diet. If your current fiber intake is low, this amount might initially cause uncomfortable gastrointestinal symptoms. To avoid this, consider gradually increasing your fiber intake; you could start with half a scoop of this supplement and slowly work your way up.

Amanda Capritto, a former GGR senior staff writer and a certified sports nutrition coach, tested Bulletproof Innerfuel Prebiotic Powder and rated the taste a 5 out of 5. “I’ve mixed it into protein shakes, coffee, and with greens and juice; I didn’t feel it altered the flavor of any beverage,” she said.

Solubility rated highly as well at a 4.5 out of 5. Amanda noted that the powder itself is grainy and chunky, but dissolved well when mixed with liquid. “I didn’t notice any off-putting textures once mixed into my beverage. No issues swallowing it either,” she shared. 

Admittedly, the price of this supplement is high, and we rated the cost per serving a 1 out of 5. Each serving costs $2.00, which is likely out of budget for many consumers. 

RELATED: Best Prebiotics

Best Fiber Capsules for Pregnancy: Nutricost Fiber Capsules

Good for: Those who want a fiber capsule rich in soluble fiber for bowel regularity and gut health

Best Capsule

Nutricost Fiber Capsules

GGR Score: 3.5

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Product Highlights

• Capsules with 3 g of fiber per serving
• 5 capsules per serving
• Made with psyllium husk and Jerusalem artichoke
• Third-party tested

Pros & Cons

Pros

• Third-party tested
• Customers say the capsules are easy to swallow
• Good budget buy

Cons

• 5 capsules per serving
• Fiber content is a bit low

Bottom Line

If you're looking for a budget fiber supplement to help fill in the gaps in your diet, consider these Nutricost capsules. They're made with psyllium husk and Jerusalem artichoke and the product is third-party tested.

Nutricost Fiber Capsules are made with organic psyllium husk and organic Jerusalem artichoke, two excellent sources of dietary fiber. These gluten-free, non-GMO capsules offer a quick, convenient way to increase fiber intake that doesn’t involve mixing a drink. 

Psyllium husk is a good source of soluble fiber, which supports bowel regularity and digestive health. Jerusalem artichoke contains inulin, a type of soluble fiber that acts as a prebiotic, feeding beneficial bacteria in the gut and enhancing overall digestive system health. We appreciate the simplicity of ingredients and combined fiber types in Nutricost Fiber Capsules and rated the formulation a 5 out of 5. 

Each serving provides 3 grams of dietary fiber, which accounts for 11% of the recommended daily value for a 2,000-calorie diet. However, each serving consists of five capsules, which might be challenging if you have difficulty swallowing pills or are experiencing nausea during the first trimester. 

According to customer reviews on the Nutricost website, consumers find these pills easy to swallow. They appreciate the high-quality fiber sources and report that the pills effectively reduce constipation. 

Moreover, this supplement is extremely affordable, earning a 5-out-of-5-star rating for price per serving. At just $0.42 per serving, it’s an excellent option for budget-conscious shoppers.

Best Gummy Fiber Supplement for Pregnancy: OLLY Fiber Gummies

Good for: Pregnant people searching for a fiber gummy for improved digestive health and bowel regularity 

Best Gummy

Olly Fiber Gummy Rings

GGR Score: 4.2

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Product Highlights

• Fiber supplement in gummy form
• 5 g of fiber in one serving
• Two gummies per serving
• Berry Melon flavor

Pros & Cons

Pros

• 5 g of fiber in 2 gummies
• Tastes delicious
• May be preferred to drinking a liquid supplement

Cons

• Added sugar
• Some customers found the gummy texture to be tough

Bottom Line

If chugging down a liquid fiber supplement isn't your cup of tea, the Olly fiber gummy rings could work for you. In two gummies you'll get 5 grams of fiber in a Berry Melon flavor. It's worth noting, though, that these have added sugar.

Olly Fiber Gummies are strawberry-watermelon flavored and may appeal to pregnant individuals who can’t stomach pills or powders. Each two-gummy serving offers 5 grams of fiber (18% daily value), a substantial boost to your overall daily fiber intake.

The soluble fiber in this product is derived from fructooligosaccharides (FOS), naturally found in fruits, vegetables, legumes, and other plants. FOS are prebiotic fibers that nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli, promoting a diverse and healthy microbiome. Additionally, FOS can help increase stool bulk and support regular bowel movements.

Other ingredients include gelatin, pectin, lactic acid, and citric acid, which enhance the texture, shelf-life, and flavor of the supplement.

Ideally, we prefer fiber supplements to contain multiple fiber ingredients, as different types of fibers offer a range of health benefits. Considering this and the 2 grams of added sugar per serving, we rated the formulation a 2 out of 5.

Customer reviews on the OLLY website reveal that consumers love the taste of these gummies and prefer them over chalky pills and powders. Some customers reported feeling gassier when they first started the supplement, which is a common experience when increasing fiber intake. GGR Senior Editor Erin Chancer, CPT, CNC, tried these and liked the flavor but said, “I have a pretty sensitive stomach, so I did notice some gastro-related side effects. Nothing too disruptive, but definitely a little uncomfortable as my body got used to the fiber.” She rated them a 4.5 out of 5 for taste and a 4 out of 5 for side effects.

Olly Fiber Gummies fall on the more affordable range of fiber supplements, and we rated the cost per serving a 4 out of 5. At $0.80 per serving, these third-party tested gummies may be a great option for pregnant women looking to boost their fiber intake without breaking the bank.

Other Fiber Supplements for Pregnancy We Researched

We tested several fiber supplements for pregnancy before narrowing it down to our top choices. Here are a few other products we tried that didn’t make our list, but may spark your interest. 

• Gainful: Gainful oat bran fiber consists of a single ingredient, oat bran, offering 5 grams of fiber per serving. While we appreciate its lack of artificial flavors, sweeteners, and colors, we found its earthy taste difficult to overlook. Even when mixed into flavorful beverages, its taste remained challenging to mask.
• Natalist: Natalist psyllium husk fiber capsules are designed to reduce constipation and hemorrhoids—a common struggle during pregnancy. We admire the product’s use of all-natural ingredients, but its fiber content is lower (<3 grams per serving) than many other supplements we tested. 
• Garden of Life Dr. Formulated Organic Fiber: This supplement is made with five organic superfood ingredients that offer 5 grams of prebiotic fiber per serving. Our testers highly approve of its formulation but don’t love the taste. 
• Citrucel caplets: Similar to Nutricost Fiber Capsules, these caplets are affordable but only contain one type of fiber (methylcellulose).
• Bellway SuperFiber + Fruit: This psyllium husk fiber supplement is made with natural ingredients and comes in two flavor options. While this tastes good at first, our testers found it gets thick very quickly. 

How We Picked and Tested the Best Fiber Supplements for Pregnancy

Our expert team of certified personal trainers, health coaches, nutrition experts, CrossFit Level-1 Trainers, and weightlifting competitors have tried dozens of fiber supplements to narrow down the best fiber supplements for pregnancy. We prioritized products with a rich fiber content, varying fiber types, high-quality ingredients, and third-party testing. 

We understand the importance of maintaining digestive health, a strong immune system, and stable blood sugar levels during pregnancy. Therefore, we focused on supplements with ingredients that support these benefits. Recognizing that pregnancy can bring unexpected changes such as fluctuating appetite and nausea, we also considered factors like taste, texture, and ease of consumption.

Benefits of Fiber Supplements for Pregnancy

There are several reasons a person who is pregnant may benefit from taking a fiber supplement. Here are the most common reasons taking a fiber supplement while pregnant could be a good idea. 

Relieve Constipation

Constipation is common during pregnancy due to hormonal changes, increased pressure on the intestines from the growing uterus, iron in prenatal vitamins, and diet and lifestyle changes. Fiber supplements can help alleviate pregnancy constipation by promoting regular bowel movements, adding bulk to the stool, softening it, and making it easier to pass.

Reduce Hemorrhoids

Hemorrhoids are a common issue during pregnancy, often caused by constipation. Fiber helps by softening stools, making them easier to pass. This reduces the chance of developing hemorrhoids from straining during bowel movements.

Enhance Gut Health

Supplements with prebiotic fiber can help diversify and balance the gut microbiome, which is vital for digestive health and a strong immune system. Prebiotic fibers like inulin, fructooligosaccharides, and resistant starch provide nourishment to beneficial gut bacteria, which play many roles in maintaining good health.

Manage Blood Sugar 

Gestational diabetes occurs only during pregnancy. Eating more soluble fiber can help control blood glucose (sugar) levels and may lower the risk of developing gestational diabetes. Soluble fiber slows down digestion and the absorption of nutrients, like sugar, into the blood. This helps prevent quick spikes in blood sugar and improves overall blood sugar control.

Dosing and Interactions 

The Dietary Guidelines for Americans¹ recommend the following daily fiber intakes based on age and gender:

• Women ages 19-50: 25-28 g
• Men ages 19-50: 31-34 g
• Women ages 51 and older: 22 g
• Men ages 51 and older: 28 g

The American Pregnancy Association² recommends pregnant women consume between 25 to 30 grams of fiber daily by eating plenty of fiber-rich foods like fruits, vegetables, and whole grain cereals. A supplement may help you meet these recommendations, but should not replace a healthy diet. 

Some individuals may need to slowly increase their fiber intake to prevent uncomfortable gastrointestinal side effects like gas and bloating. Additionally, since fiber absorbs water to form a gel-like substance that aids in bowel regularity, it’s important to drink plenty of water as you increase your fiber intake. Not drinking enough water could result in dry, hard stools that are difficult to pass, as well as dehydration.

Fiber supplements may not be suitable for certain people with gastrointestinal disorders as they could exacerbate symptoms like gas, bloating, and abdominal pain. Always consult your ob/gyn before starting a new supplement while pregnant. 

RELATED: Best Protein Powder for Pregnancy

Third-Party Testing

We recommend selecting supplements that have undergone third-party testing for safety and quality. Since supplements are not regulated by the Food and Drug Administration (FDA), third-party testing is important. It ensures the product is free from harmful levels of heavy metals and other contaminants, and it verifies that the ingredients listed on the label are what’s actually in the product. 

Buying Guide: What to Look for in Fiber Supplements for Pregnancy

Searching for the best fiber supplement for pregnancy doesn’t need to be overwhelming. Here are our top tips for buying the right product for you:

• Soluble and Insoluble Fiber: Look for supplements that include both types of fiber. Soluble fiber helps slow digestion, regulate blood sugar, and make stool softer, while insoluble fiber adds bulk to stool. 
• Prebiotic Fiber: Choose products that contain prebiotic fibers like inulin, fructooligosaccharides, or resistant starch. These fibers nourish beneficial gut bacteria and improve digestion. Ingredients such as bananas, Jerusalem artichoke, and chicory root are sources of these fibers.
• Natural Ingredients: Opt for fiber supplements made with natural flavors, colors, and sweeteners. Avoid those with artificial ingredients and additives.
• Form of Supplement: Select a supplement that’s easy for you to take during pregnancy. Some might prefer a powder, while others may find capsules or gummies more tolerable.
• Price per Serving: Ensure the supplement fits within your budget so you can continue to purchase it throughout your pregnancy. 
• Third-Party Testing: Look for products that have been third-party tested to ensure safety and quality, giving you peace of mind while taking them during pregnancy. 

FAQs About Fiber Supplements for Pregnancy

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
2. American Pregnancy Association. Constipation During Pregnancy. Accessed July 14, 2024. 

Perry Nix, MS, RD, LD

Perry Nix, the owner of The Free RD, is a registered dietitian and freelance nutrition writer. Her passion is breaking down complex nutrition information into bite-sized pieces that are easy to digest and apply. With experience in corporate wellness, public health, and clinical dietetics, Perry has crafted engaging nutrition content for a variety of health-conscious audiences. She resides with her husband and two boys in Texas and enjoys hiking and traveling.

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