7 Fiber Supplements for Gluten-Free Diets

The average American gets only about half of the recommended 20 to 35 grams of fiber per day. This may be especially true for people following a gluten-free diet, since some of the best sources of fiber—whole grain wheat and products made from wheat—contain gluten. 

For those folks, supplements may be the answer to filling in the fiber gaps created by avoiding wheat and other high-fiber sources of gluten. It's not a good idea to rely solely on supplements, but taking them can bring you a bit closer to getting the necessary amount so you won't have to scramble to fit in the rest.

Is Metamucil Gluten-Free?

All Metamucil powders and capsules are gluten-free, according to the packaging. They are made from psyllium husk. However, Meta Fiber Wafers contain wheat flour, so they are not safe for people with celiac disease or non-celiac gluten sensitivity..

Metamucil may be the best-known brand of fiber supplement available in the U.S. It comes in powder, capsules, health bars, and wafers. Two teaspoons of original coarse powder Metamucil, made to be mixed into a liquid, contains 6 grams of fiber, 5 grams of which are soluble fiber.

Safe Fiber Supplements for a Gluten-Free Diet

For any food or supplement to legally be considered gluten-free, it must contain fewer than 20 parts per million of gluten. If you're looking for a gluten-free fiber supplement, there are a few to consider.

Benefiber

This fiber supplement comes in powder form. There are 3 grams of soluble dietary fiber in 2 teaspoons of Benefiber. 

The primary ingredient in Benefiber is wheat dextrin, but because this is a portion of the wheat plant that doesn't contain the protein that creates problems for people with celiac disease and other similar digestive issues, it's legally labeled as being gluten-free.

Citrucel

All Citrucel products—which are caplets and orange-flavored powders for mixing into liquid—are gluten-free. They're made from a form of soluble fiber from plants and do not contain any wheat, barley, or rye-based ingredients. Citrucel powders contain 2 grams of fiber per dose; the caplets contain half a gram of fiber each.

FiberCon

The active ingredient in FiberCon is calcium polycarbophil, an over-the-counter drug that treats constipation by causing stool to absorb water. Although FiberCon is not derived from gluten grains and is made in a gluten-free facility, the final product isn't tested for gluten, so it isn't labeled as gluten-free. 

Fiber Choice 

Available in multiple flavors (some of which offer added vitamins and minerals), Fiber Choice chewable tablets get their fiber from a type of vegetable fiber called inulin. All flavors of Fiber Choice chewable wafers are considered gluten-free. The same is true of gummies made by the same company, Fiber Choice Fruity Bites.

Fiber Well Gummies

Two of these chewable fiber supplements provide 5 grams of soluble fiber sourced from polydextrose. They are labeled as being free of gluten and are processed in a wheat-free facility. However, the facility does process other allergens: egg, fish, shellfish, soy, and tree nut products.

NOW Foods Psyllium

The labels on all versions of this supplement state that they're "free of wheat and gluten." NOW is available in flavored and unflavored powder forms and as capsules. One tablespoon of the powder offers 6 grams of soluble fiber plus 1 gram of non-soluble fiber. There is 1 gram of fiber per three capsules. ​