Many people do not consume enough fiber, and research shows that about 97% of men and 90% of women in the United States do not meet the daily fiber recommendations, which negatively affects your health. Fiber plays a vital role in overall health by supporting digestion and heart health, enhancing feelings of fullness, and reducing the risk of chronic diseases such as diabetes, obesity, and some types of cancer, according to the website “Eating well.”

One of the best benefits of fiber is that it also helps regulate blood sugar, heart health, and weight control.

The best way to meet your fiber needs is to eat a variety of fiber-rich foods, including vegetables, fruits, whole grains, legumes, and nuts.

In some cases, especially when digestive symptoms appear, fiber supplements can help fill this gap, but there is an essential point to remember: fiber supplements can cover your fiber needs, but they are not a substitute for fiber-rich foods.

While fiber supplements can be helpful in some cases, if you rely entirely on them for fiber, you are likely missing out on a range of micronutrients and overall dietary diversity.

If you suffer from constipation for several days and increasing dietary fiber intake has not helped, a fiber supplement may provide temporary relief. If you have a prolonged constipation episode not resolved by increasing food intake, a fiber supplement may be recommended for a few weeks.

Along with severe discomfort, bloating or abdominal pain may sometimes indicate constipation if the fiber in your food is insufficient, and taking a fiber supplement may help improve digestion.

Fiber helps increase feelings of fullness by slowing digestion and adding bulk to meals. If you do not consume enough fiber, you may find yourself feeling hungry all the time. Additionally, fiber helps regulate blood sugar levels, preventing sudden spikes and drops that make you feel hungry shortly after eating.

When blood sugar spikes sharply, it can make you feel hungry and force you to consume unnecessary calories.

One of the benefits of fiber is that it helps lower cholesterol levels. High cholesterol—especially LDL (bad cholesterol)—may be a sign of insufficient soluble fiber in your diet.

Soluble fiber is found in foods such as oats, legumes, fruits, and vegetables.

In the digestive system, it binds to cholesterol and helps remove it from the body. But if you don’t get enough soluble fiber from your diet, you may miss out on these cholesterol-lowering benefits, and fiber supplements may help.

If you think a fiber supplement might benefit you, here is how to choose the right one for you:

• Look for a supplement that fits your specific needs. For example, insoluble fiber supplements can help stimulate bowel movements and improve constipation, while viscous fiber supplements help stabilize blood sugar and lower cholesterol.
• Check the ingredients. Look for an unflavored supplement with a transparent ingredient list.
• Consult your doctor. Fiber supplements vary, as do individual symptoms. A doctor can help you find a supplement and dosage that fits your specific needs.
• Start slowly. Many symptoms that fiber and its supplements alleviate—gas, cramps, bloating, digestive disturbances—can worsen if you start with too much fiber too quickly. If you don’t get much fiber in your diet, doctors recommend starting the supplement every other day to give your body time to adjust.