The Best Time to Take a Fiber Supplement for Maximum Benefits

Fiber is a type of carbohydrate that affects numerous aspects of health. From promoting heart and gut health to aiding in weight management, it’s a powerhouse nutrient and it’s important to get enough. While there are many high-fiber foods, most Americans aren’t getting enough fiber in their diets. Enter: fiber supplements. While these products may help bridge the gap, it’s important to be strategic about when to take them for maximum effect. And according to dietitians, the best time to take your daily dose is in the morning. Keep reading to find out why.

Why Morning Is the Best Time to Take a Fiber Supplement

May Promote Satiety Throughout the Day

Fiber is a nutrient that promotes satiety, meaning it helps you feel satisfied for longer. “Taking a fiber supplement in the morning can help to reduce hunger cravings by providing satiety, which in turn can assist with weight-management efforts,” says Susan Okonkowski, M.P.H., RDN. What’s more, according to Jaime Bachtell-Shelbert, RDN, LDN, certain types of fiber may be more effective for keeping hunger pains at bay. “The more viscous the fiber, the greater the appetite-reducing effect it will have,” she says. 

Viscous fiber is a type of soluble fiber that forms a thick, gel-like consistency and helps slow digestion. “Examples include pectins (found in various fruits), beta-glucans (from oats and barley) and psyllium,” says Bachtell-Shelbert. Many fiber supplements feature psyllium—a noteworthy viscous fiber that’s been linked with benefits for weight management, especially when taken before meals, like breakfast. One review found that taking psyllium fiber supplements before meals was effective for reducing body weight, body mass index (BMI) and waist size.

May Help Promote Regularity

If you’re struggling with going No. 2, taking a fiber supplement shortly after you wake up might help. According to Jamie Lee McIntyre, M.S., RDN, “Taking a fiber supplement in the morning can help stimulate motility in the digestive tract and therefore sets the stage for regularity when part of a regular gut-health routine. This is especially helpful for people who struggle with constipation and irregularity.” Just make sure to pair your fiber supplement with plenty of water to minimize side effects like bloating and constipation. 

However, McIntyre cautions that taking a fiber supplement in the morning may not be ideal if you plan to exercise soon after or have limited restroom access, as its benefits for regularity could lead to a bathroom emergency. 

May Improve Compliance

Taking a fiber supplement—or any supplement for that matter—in the morning can be easier to remember than at other times of day. Data shows that people are less likely to forget morning doses compared to evening ones, suggesting that taking your fiber supplement shortly after waking up increases the chances you’ll actually take it.

May Support Blood Sugar Balance

Fiber helps slow the absorption of sugar into the bloodstream, which can help minimize sharp spikes and crashes in blood sugar. Nicole Branch, M.S., RD, notes that this benefit may be particularly beneficial after breakfast, by providing a steady source of energy to keep you full and energized until your next meal or snack. While more research is needed, one review found that daily intake of 7.6 to 8.3 grams of fiber from supplements was linked with significant reductions in HbA1c, fasting blood sugar levels and insulin resistance in adults with type 2 diabetes.

Other Factors to Consider

When it comes to incorporating a fiber supplement into your daily routine, there are several additional factors to keep in mind to maximize its benefits:

• Hydrate: To minimize side effects like bloating or constipation, drink a full glass of water with your fiber supplement, and stay hydrated throughout the day.
• Start Slowly: If you’re new to fiber supplements, it’s best to introduce them gradually to avoid gastrointestinal discomfort, like bloating, cramping or gas. 
• Choose the Right Type of Fiber: McIntyre notes that different types of fiber have different benefits for health. For this reason, it’s important to choose a supplement that best fits your health goals. For example, psyllium may help lower cholesterol levels, whereas inulin may be better for improving the diversity of your gut microbiome., Talking with a health care professional can help you identify the fiber type that fits your needs. 
• Pair with a Balanced Diet: While supplements can help fill the gap, they shouldn’t replace natural sources of fiber in the diet. Aim to pair your fiber supplement with fiber-rich foods like fruits, vegetables, whole grains and legumes for optimal gut health and overall health.

The Bottom Line

Taking a fiber supplement in the morning can be a simple yet powerful step toward supporting your health, from promoting satiety and weight management to supporting digestion, regularity and even blood sugar management. The best time to take a fiber supplement is whenever you’re most likely to remember to take it. That said, incorporating it into your morning routine may help curb appetite and stabilize blood sugar levels, making it easier to stay consistent and committed to your health goals. 

It’s also important to listen to your body and adapt your fiber routine accordingly. “Keeping a personal record of how and when fiber supplements take effect can help determine the best time to take them,” says McIntyre. It’s also important to talk with a health care professional for personalized advice on supplements. In addition to timing, they can also inform you on the best fiber supplement to take depending on your unique lifestyle, dietary preferences and wellness objectives.