According to the NHS, the recommended daily fibre intake for adults should be 30g but most of us, on average, only ever reach 18g. Fibre is a vital part of a balanced diet and it has also been linked to lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Not only do you need enough fibre, but ideally it should include different types from different sources. The best way to do this is by eating a healthy diet. However, with a busy life, it can be hard to plan for enough fibre in one meal, let alone several types in every meal.
As a result, supplements can be a useful addition. To ensure that you choose a fibre supplement that provides the benefits you’re looking for; this list will introduce you to the best to be found in the UK.
Table of Contents
What is fibre?
Fibre is a carbohydrate present in some foods that your body can’t digest without assistance from good bacteria. There are lots of different types, but they fall into two main groups: soluble and insoluble.
Soluble fibre dissolves in water and can be broken down by the bacteria present in your digestive system. Most foods contain a mix of the two types, but some foods that are rich in soluble fibre are beans, avocados, sweet potatoes and broccoli.
Insoluble fibre can’t be broken down and stays intact as it passes through your gut. Foods with lots of insoluble fibre include bran, fruit and vegetable skins, nuts, seeds, legumes and whole grains.
The presence of fibre in your diet is essential to keep your gastrointestinal system in good health. If you don’t get enough, you may suffer from constipation and may not be able to effectively remove the toxins that can build up in your bowel. Consequently, they may be absorbed back into your body. Healthy fibre intake is essential for the health of most of the systems in your body.
The benefits of taking additional fibre
The presence of a variety of fibre in your diet allows for the smooth action of many body systems. They can support weight loss by increasing the sensation of being full and insoluble fibre provides food for the good bacteria in your gut. This leads to healthy digestion and is linked to an improvement in the health of your gut wall.
It’s also likely that some types of fibre can help you to have regular bowel movements and relieve constipation. There is strong evidence that getting enough fibre in your diet can reduce factors like high cholesterol, high blood pressure and the level of fasting glucose. In turn, this can likely result in a lower risk of heart disease, stroke and type 2 diabetes.
Are there any side effects?
Although there no adverse effects of taking fibre – it is important to know that excess of anything is harmful to the body – and fibre is no exception. When you consume too much fibre, it can lead to constipation, gas, and bloating.
All these conditions are sometimes severe that a person suffering from them cannot relieve them quickly, which means the situation can deteriorate further.
If you’ve eaten too much fibre, stop taking the supplements and drink plenty of water. If you are concerned or are vomiting or constipated, it’s vital that you contact your doctor.
The Best Fibre Supplements Available in the UK
According to our experience and rigorous selection criteria, we’ve carefully selected the best fibre supplements available in the UK.
1. Nutravita Psyllium Husk Fibre
These vegan capsules contain 600mg of psyllium husk fibre sourced from seeds from plantago ovata plants. Psyllium husk is often used in fibre supplements and contains about 70% soluble fibre and 30% insoluble fibre. It’s likely to prevent constipation and promote the growth and development of healthy bacteria in your gut. One bottle holds 180 capsules, and the recommended serving is two a day.
This is an entirely natural product containing only a vegetable cellulose shell and powder produced from ground psyllium husks. This is a high-quality source of fibre, and all of NutraVita’s supplements are manufactured in the UK and contain no fillers binders or excipients. These capsules have been certified organic by the UK soil association, are made to the rigorous standards of good manufacturing practices and are suitable for vegans and vegetarians.
Pros
- Non-GMO
- Certified organic
- Suitable for vegans and vegetarians
- Made in the UK
- 70% soluble fibre
- No artificial fillers, binders or excipients
- 1200mg of fibre per two capsule serving
Cons
- It provides just a single source of fibre.
Get your psyllium fibre capsules from NutraVita.
2. Prebiotic fibre – Performance Labs
This prebiotic supplement from Performance Labs has been designed to nourish the good bacteria colony in your gut. The recommended serving of three capsules provides 1.7g of soluble fibre in the form of inulin and FOS. The fibre available in this supplement will pass through your gut intact, and once there it feeds the bacteria strain Bifidobacterium. On bottle holds only thirty capsules so if you decide to take the complete serving every day, you may want to start by buying two or three bottles.
Performance Lab specialises in precisely designed supplements that have been optimised to be easily absorbed into your body. These capsules have made to the rigorous standards of good manufacturing practices and are suitable for vegans and vegetarians. They’re free from gluten, soy, artificial additives, caffeine and gluten GMO.
Pros
- Inulin and FOS soluble fibre.
- Non-GMO
- Suitable for vegans and vegetarians
- Made in the UK
- 1.7g of fibre per serving
Cons
- If you take a full serving daily, the bottle will only last for ten days.
Get your advanced prebiotic from Performance Labs.
3. Viridian Complete Fibre Complex
These capsules contain a complete blend of fibre from natural ingredients like linseeds, psyllium husks, citrus pectin, kelp, rice bran and fructo-oligo-saccharides. In each one, you get over 500mg of fibre from high-quality sources. The best way to get your fibre is from a range of different sources, including different types. This means that it can effectively provide numerous different functions and is why Viridian’s supplement is our choice for best UK fibre supplement. One bottle contains 90 capsules, and you can take between 1 and 3 daily depending on your needs.
These supplements are packed with natural active ingredients that have been made to strict quality and ethical standards by Viridian. They have a vegetable cellulose capsule and are suitable for both vegans and vegetarians. They’re free from gluten, dairy, wheat, lactose, added sugar, salt, yeast, preservatives or artificial colourings.
Pros
- A complete blend of different soluble and insoluble fibres
- Made with wholefood ingredients
- Prebiotic
- Non-GMO
- Suitable for vegans and vegetarians
- 1.5g of fibre per three capsule serving
Cons
- If you take a full serving daily, the bottle will only last for ten days.
Get Viridian’s multi-fibre complex from BodyKind.
4. G&G Vitamins – Organic Psyllium Husk
This psyllium husk powder is certified organic and contains nothing but the finely ground husks of plantago ovata seeds. One tub holds 100g, and the recommended daily serving is 1g, so this lasts you for over three months. This is an excellent value and versatile supplement; the powder can be added to smoothies or rehydrated with water. It’s not as convenient as a capsule, but it gives you lots more options of how to take it.
G&G vitamins have played a leading role in the UK supplement industry since the sixties. All their products are naturally sourced and formulated based on the latest evidence provided by nutritional scientists. This Powder is free from gluten, lactose, artificial preservatives or colourings.
Pros
- Non-GMO
- Certified organic
- Suitable for vegans and vegetarians
- Made in the UK
- 70% soluble fibre
- 100% psyllium husk
- 1g of fibre per serving
Cons
- It provides just a single source of fibre.
Visit G&G to get your psyllium husk.
My Supplement Recommendations
These are products that I currently use and enthusiastically recommend:
Multivitamin – Nutrigenesis Multi for Men or Nutrigenesis for Women. Performance Lab use their patented Nutrigenesis technique to provide a range of vitamins and minerals in their most effective form. Read my review.
Nootropic – Mind Lab Pro contains eleven natural nootropics that have been proven to support cognitive function and brain health. Read my review.
Collagen – Edible Health Bovine Collagen. This excellent bovine collagen powder is completely tasteless and absorbs quickly into any liquid. It’s third-party lab tested and provides 13g of collagen per serving. Read my review.
Turmeric – VitaBright Organic Turmeric with Ginger and Black Pepper. These turmeric capsules are organic, effective and affordable. They include black pepper to enhance curcumin absorption and ginger to provide additional useful benefits. Read my review.
Incredible value – G&G Vitamin 28 day packs This is the most affordable way to buy supplements in the UK. One tub holds 28 daily packs of up to 11 different vitamins, minerals or food supplements.
Further reading
If you’re looking for supplements, vitamins, minerals or just some helpful information, we have some other lists that you may find useful.
- All vitamin and mineral lists
- Best Collagen Supplements UK
- Turmeric Supplements
- Best Ashwagandha
- Best Multivitamins
- Nootropic Supplements
- Best Mushroom Supplements
- Greens Blend Supplements UK
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Frequently Asked Questions
What is the best fibre supplement to take?
The best fibre supplement is the complete fibre complex from Viridian. It contains several different types of soluble and insoluble fibre from natural wholefood sources. A serving of three capsules provides 1.5g of fibre, and they are suitable for vegans and vegetarians.
What is the best fibre supplement to take for constipation?
The best fibre supplements for constipation are those with a mix of both soluble and insoluble fibre. Try the complete fibre complex from Viridian. It contains several different types of soluble and insoluble fibre from natural wholefood sources. A serving of three capsules provides 1.5g of fibre, and they are suitable for vegans and vegetarians.
Do fibre supplements make you poop?
Fibre supplements are likely to aid with digestion and promote regular bowel movements. If you suffer from constipation or similar issues, a fibre supplement will likely help you to go more regularly. However, if you’re already reasonably regular, it’s unlikely that it will make you go more than usual.
Do fibre supplements work?
Fibre supplements are a useful way to add additional fibre to your diet. The best diet is one that contains a variety of fibre types. This allows for the smooth action of many body systems, promotes healthy digestion and may even improve the health of your gut wall.