Compare fibre supplements and digestive enzymes on what each daily dose contains: grams of fibre and the type of fibre, or the named enzymes and their amounts, plus the cost per day. Most people can raise their fibre through food, so we show how a supplement fits alongside the NHS 30g-a-day advice.
All vitamins & supplements · Probiotics · Gut health · Vitamin gummies · Vegan supplements
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How much fibre do you need a day?
Government guidelines say adults should aim for 30g of fibre a day, but the NHS says most adults only eat an average of about 20g. Children need less: about 15g a day at 2 to 5 years, 20g at 5 to 11 and 25g at 11 to 16.
Wholegrain cereals, wholewheat pasta, brown rice, potatoes with their skins on, beans, lentils, fruit and vegetables are all good sources. A supplement can add a few grams, but it doesn't replace that variety.
Do fibre supplements work?
A fibre supplement provides fibre, and the amount matters most. Capsules and gummies often provide only a few grams a day, which is a small share of the 10g gap most adults have between what they eat and the 30g target.
Very few fibre claims are authorised, and each has strict conditions. For example, the authorised claim for native chicory inulin applies only where a product provides 12g of chicory inulin a day. We don't say any product here improves digestion or bowel health unless it meets an authorised claim's conditions, and we don't make that claim for any product in this collection.
"Where evidence is limited or inconclusive, we should say so openly," says Andy Arshad, who runs SupplementHQ.
What types of fibre are in supplements?
Fibre is usually grouped as soluble or insoluble. The British Dietetic Association says soluble fibre includes pectins and beta glucans, found in foods like fruit and oats, while insoluble fibre such as cellulose is found in wheat bran and nuts.
The fibre products in this collection include inulin from chicory root, partially hydrolysed guar gum (sold as Sunfiber), soluble corn fibre (Fibersol-2), a prebiotic chewable and fibre gummies. Check the grams of fibre per daily dose on each label.
| On the label | What it is | What to check |
|---|---|---|
| Inulin (chicory root) | A soluble, prebiotic fibre | Grams per serving; start low |
| Guar gum (Sunfiber) | A soluble fibre powder | Grams per serving |
| Fibersol-2 | A soluble fibre from corn | Grams per serving |
| Fibre gummies | Usually a small amount of soluble fibre | Fibre and sugar per daily dose |
Is psyllium husk in this collection?
Not at the moment. Psyllium husk is one of the most searched-for fibre supplements, but none of the products currently in this collection is a psyllium product.
If you're comparing psyllium elsewhere, the same rules apply: compare grams of fibre per daily dose and the cost per day, and follow the label's directions on water.
How should you take a fibre supplement?
Go slowly and drink enough. The BDA advises increasing fibre gradually to avoid gastrointestinal symptoms such as bloating and gas, and to drink a good amount of fluid as you increase your fibre.
Follow the directions on the label. If you have a digestive condition, take medication, are pregnant or breastfeeding, or notice a change in your bowel habits, speak to your GP or pharmacist before taking a fibre supplement.
What are prebiotics?
Prebiotics are fibres that feed the bacteria in your gut rather than live bacteria themselves. The BDA describes prebiotics as types of carbohydrate that only our gut bacteria can feed upon, found in foods such as onions, garlic, asparagus and bananas.
Live bacteria are probiotics, which are in our probiotics collection. The BDA calls prebiotics fertiliser for our gut microbes.
What are digestive enzymes?
Digestive enzymes are proteins that help break down food, and your body makes its own. The supplements here include bromelain (from pineapple), a mixed enzyme blend with probiotics, betaine HCl with pepsin, and a whey protein with added enzymes.
The only enzyme with an authorised health claim in the GB claims list is lactase, for people who have difficulty digesting lactose, and it has strict dose conditions. We don't stock a lactase product in this collection, and we don't make digestion claims for the enzymes we do stock. If you think you have trouble digesting certain foods, speak to your GP before trying supplements.
How to compare fibre supplements on value
Compare the cost per gram of fibre, not per tub or per gummy. A cheap-looking pack can work out expensive once you see how little fibre each dose contains.
How to compare value (example figures, not real products): a £12 bag of 250g inulin powder with 5g of fibre per scoop gives 50 servings, so 24p per 5g, or about 5p per gram of fibre. A £10 pot of 60 gummies, two a day, giving 3g of fibre a day, costs 33p a day, or about 11p per gram.
"Two products that look almost identical on the shelf can offer different value," says Andy. Go back to all vitamins and supplements, or read our guide to what supplements you actually need.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.