Fibre is an essential nutrient that plays a pivotal role in maintaining digestive health, stabilising blood sugar levels, and supporting overall metabolic function. Yet, many Australians fall short of the daily recommended intake of fiber—25 grams for women and 30 grams for men—due to busy lifestyles and modern dietary habits.

This guide explores commonly used fibre supplements in Australia, highlighting their features and how they may support general gut and metabolic health. Always speak with a health professional before starting any new supplement.

In this article, we’ll explore:

• The importance of fibre for digestive and metabolic health
• How fibre helps regulate blood sugar and supports CGM data interpretation
• Detailed reviews of seven top-rated fibre supplements available in Australia
• Practical tips on selecting the right fibre supplement for your needs
• FAQs on fibre supplementation and metabolic benefits

Explore how different fibre types may play a role in supporting gut health and metabolic function, based on current research and general nutrition insights.

The role of fibre in health: digestive and metabolic benefits

Fibre, a type of carbohydrate that the body cannot fully digest, plays a crucial role in several bodily functions:

Digestive health

Fibre promotes regular bowel movements and helps prevent constipation by adding bulk to the stool. It acts as a natural laxative and assists in clearing toxins from the colon. A diet rich in fibre can reduce the risk of developing diverticulitis, haemorrhoids, and other digestive disorders.

Metabolic health

Fibre slows the digestion of carbohydrates, which may contribute to a more gradual rise in blood sugar. Some studies also associate fibre intake with improved metabolic markers. In the long run, a diet high in fibre may lower the risk of developing type 2 diabetes and support overall metabolic health.

Weight management

High-fibre foods increase satiety, meaning you feel fuller for longer. This can help in reducing overall calorie intake, making fibre a valuable ally in weight management efforts.

Cholesterol control

Soluble fibre binds to bile acids in the digestive tract, which can help lower cholesterol levels. This supports cardiovascular health, another key aspect of metabolic function.

Wondering how fibre helps regulate blood sugar levels? Learn more in this guide on how fibre controls blood sugar and why it's essential for metabolic health.

How fibre influences blood sugar: insights from CGM data

Continuous Glucose Monitors (CGMs) offer real-time insights into how your body responds to various foods and supplements. When you incorporate fibre into your meals, you can often see:

• Blunted glucose spikes: Fibre slows the absorption of sugars, leading to a steadier blood sugar profile.
• Reduced post-meal peaks: By moderating how quickly carbohydrates are digested, fibre helps prevent sharp rises in blood glucose.
• Improved insulin response: Fibre intake has been associated with improved markers of metabolic health in population studies, but individual outcomes can vary.

This effect is clearly illustrated in the chart below, where a high-carb food like donuts causes a sharp glucose spike. Some users report seeing a gentler glucose rise after consuming fibre before a meal. This effect may vary and should be interpreted in consultation with a health professional.

Even small tweaks like adding fibre can make a measurable difference to your energy, appetite, and overall metabolic health. With tools like Vively CGM, you can see these changes for yourself and fine-tune your choices with real data.

Top 6 fibre supplements in Australia

Below is a detailed review of the six best fibre supplements in Australia that combine digestive support with metabolic benefits. Each supplement has been selected based on its ingredients, effectiveness, and overall value.

1. Metamucil Psyllium Husk

Key benefits:

• Regulates digestion: Contains soluble fibre that forms a gel in the gut, easing bowel movements.
• Cholesterol management: Helps lower cholesterol levels by binding bile acids.
• Blood sugar control: Slows glucose absorption to reduce post-meal spikes.

Detailed overview:

Metamucil is a household name in Australia and internationally recognised for its efficacy. Its main ingredient, psyllium husk, is celebrated for its ability to promote both digestive regularity and cardiovascular health. Psyllium husk has been researched for its role in supporting digestive health and may assist in moderating post-meal glucose responses.

Best for:

• General gut health support
• Managing cholesterol and blood sugar
• Those looking for an all-around fibre supplement

Price and availability:

Price ranges from ~$15–$30 and is available at Woolworths, Coles, Chemist Warehouse, and Amazon.

2. Benefiber Prebiotic Fibre

best fibre supplements in Australia

Key benefits:

• Wheat dextrin fibre: A soluble fibre that’s gentle on the digestive system.
• Low-FODMAP: Suitable for those with IBS or sensitive stomachs.
• Versatile use: Tasteless and easily dissolves in liquids or foods.

Detailed overview:

Benefiber is a popular choice for those with sensitive digestion. Its primary ingredient, wheat dextrin, offers the benefits of soluble fibre without causing the discomfort that some fibre supplements may induce. Its low-FODMAP profile makes it ideal for those with irritable bowel syndrome (IBS) or other digestive sensitivities, ensuring that even CGM users with delicate systems can benefit from improved blood sugar control.

Best for:

• IBS sufferers and those prone to bloating
• People needing an easily mixable, tasteless fibre supplement

Price & availability:

Available at Woolworths, Coles, Amazon, and Chemist Warehouse, with prices ranging from ~$15–$30.

3. Sunfiber by Tomorrow’s Nutrition

Key benefits:

• Low Ggycaemic impact: Contains partially hydrolysed guar fibre, which has a low glycaemic index.
• Satiety and appetite control: Helps keep you fuller for longer, assisting in weight management.
• Low-FODMAP & gentle: Ideal for those with sensitive digestion.

Detailed overview:

Sunfiber contains partially hydrolysed guar gum, which has a low glycaemic impact based on early research. Its low glycaemic impact makes it an excellent option for those looking to manage blood sugar spikes. This supplement is well-suited for individuals on a low-FODMAP diet or those who need a gentle fibre option that won’t upset the stomach. For CGM users, it offers the advantage of a smoother, more controlled glucose response after meals.

Best for:

• Individuals focused on blood sugar control and metabolic health
• Those on a low-FODMAP diet
• People looking for enhanced satiety and appetite regulation

Price & availability:

Priced at approximately ~$30–$50, it is available through Amazon and select health food stores.

4. Nutra Organics Thriving Protein

Key Benefits:

• Dual action: Combines plant-based protein and fibre for optimal satiety and muscle recovery.
• Organic ingredients: Free from artificial additives, gluten-free, and non-GMO.
• Supports metabolic health: Provides a balanced nutrient profile for weight management and energy stability.

Detailed overview:

Nutra Organics Thriving Protein is an innovative blend that offers the benefits of both protein and fibre. Containing ingredients such as chia seeds, flaxseeds, and pumpkin seeds, this supplement is perfect for those who follow a plant-based diet or lead an active lifestyle. The dual action of protein and fibre not only supports muscle recovery post-exercise but also helps stabilise blood sugar levels, as demonstrated by CGM readings in many users.

Best for:

• Athletes and active individuals
• Those on a plant-based diet seeking a protein and fibre boost
• Anyone aiming for balanced metabolic health and weight management

Price & availability:

This supplement is typically priced between ~$45–$60 and is available at Nutra Organics stores, Amazon, and various health food outlets.

5. NOW Foods Psyllium Husk Capsules

Key benefits:

• Convenient dosage form: Easy-to-take capsules provide a measured amount of psyllium husk.
• Digestive regulation: Supports regular bowel movements and helps manage cholesterol.
• Pure formulation: No artificial ingredients, making it a clean option for daily use.

Detailed overview:

NOW Foods Psyllium Husk Capsules offer a convenient alternative to powder forms. They deliver the same benefits as traditional psyllium supplements, including improved digestion and blood sugar control, but in a capsule form that is perfect for on-the-go lifestyles. For those who monitor their blood sugar with a CGM, these capsules can provide consistent results without the hassle of mixing powders.

Best for:

• Individuals seeking a quick, convenient fibre supplement
• People looking to manage cholesterol and blood sugar levels
• Those who prefer capsule format over powders

Price & availability:

These capsules are available on iHerb and Amazon, typically priced at around ~$20–$35.

6. Organic India Whole Husk Psyllium

Key benefits:

• 100% organic: Free from synthetic additives, providing a clean, natural fibre source.
• Dual benefits: Supports both digestive health and blood sugar regulation.
• Eco-friendly production: Ideal for those who prefer organic and sustainable products.

Detailed overview:

Organic India Whole Husk Psyllium is perfect for those seeking an organic fibre supplement that aligns with a natural lifestyle. This product is made entirely from organically grown psyllium husk, ensuring that you’re getting a pure and sustainable source of fibre. It has been shown to help stabilise blood sugar levels by slowing down the absorption of carbohydrates—a benefit that can be clearly monitored using a CGM.

Best for:

• Individuals committed to organic and clean eating
• Those looking for a sustainable fibre supplement option
• People wanting to improve both gut health and metabolic function

Price & availability:

Typically available for ~$25–$40 on Amazon and in health stores.

How to choose the right fibre supplement for your needs

Selecting the perfect fibre supplement involves considering several factors:

1. Type of fibre

• Soluble ibre: Dissolves in water to form a gel-like substance, which helps regulate blood sugar and lower cholesterol. Examples include psyllium husk and inulin.
• Insoluble fibre: Adds bulk to your stool and aids in preventing constipation. Common sources include wheat bran and some seed fibres.
• Prebiotic fibre: Feeds the beneficial bacteria in your gut, promoting a healthy microbiome and supporting metabolic functions.

Discover how soluble fibre can improve glycemic control and why it plays a crucial role in managing blood sugar levels.

2. Digestive tolerance

• Sensitive stomachs & IBS: Opt for low-FODMAP supplements like Sunfiber or Benefiber to avoid bloating and discomfort.
• General use: Supplements like Metamucil and Organic India Whole Husk Psyllium offer broad benefits for overall gut health.

3. Form & convenience

• Powder: Ideal for mixing into smoothies, water, or other beverages.
• Capsules: Provide a quick and portable solution for those with busy lifestyles.
• Combination products: Products like Nutra Organics Thriving Protein offer dual benefits for those needing both fibre and protein.

4. Monitoring results with a CGM

If you’re keen on improving your metabolic health and blood sugar control, using a Continuous Glucose Monitor (CGM) can be a game-changer. By tracking your glucose response before and after incorporating a fibre supplement, you can make informed adjustments to your diet and supplement regimen.

How to use a Continuous Glucose Monitor (CGM) to track fibre supplement benefits

Using a CGM is a proactive way to monitor the effects of fibre on your blood sugar levels. Here’s how to get the most out of your CGM when using fibre supplements:

1. Baseline measurement: Before starting any new fibre supplement, track your blood sugar levels for a few days to establish a baseline.
2. Introduce the supplement: If considering a fibre supplement, speak with a qualified health professional about the most appropriate type and amount for your
3. Monitor changes: Use your CGM to observe changes in your blood sugar patterns, particularly after meals. Look for reduced spikes and smoother post-meal glucose curves.
4. Adjust dosages: Avoid making changes to your supplement routine without guidance from a qualified health professional, even if you’re tracking with a CGM.
5. Record your observations: Keeping a food and supplement diary alongside your CGM data can help you identify correlations and improve your overall dietary strategy.

Want to optimise your diet for better glucose control? Learn how a CGM can guide your food choices and help you make informed decisions for balanced blood sugar levels.

Frequently Asked Questions (FAQs)

Q1: How long does it take for fibre supplements to show benefits?

While some individuals may notice improvements in digestion within 24–48 hours, the full metabolic and blood sugar stabilisation benefits typically become evident with consistent use over several weeks.

Q2: Can fibre supplements help with weight loss?

Fibre can increase feelings of fullness and may assist with appetite control. Its role in weight management is best considered as part of an overall healthy diet and lifestyle, under the guidance of a healthcare provider.

Q3: Are there any side effects to taking fibre supplements?

For most people, fibre supplements are safe. However, starting with a lower dose and gradually increasing it can help minimise any potential digestive discomfort such as bloating or gas. Always ensure you drink plenty of water when increasing fibre intake.

Q4: How do I know which fibre supplement is best for my needs?

Consider your digestive tolerance, whether you have conditions like IBS, and if you’re targeting specific metabolic outcomes. CGM data can provide personalised insights into which supplement is most effective for stabilising your blood sugar.

Q5: Can fibre supplements replace whole foods?

Fibre supplements are designed to complement a balanced diet, not replace whole foods. They help bridge the gap when your dietary fibre intake is insufficient. It’s still important to consume fibre-rich foods such as fruits, vegetables, legumes, nuts, and seeds.

Make low-GI work for you with Vively

Fibre supplements are a great start, but your body’s response to food is unique. Even two people eating the same meal can have completely different glucose outcomes. That’s why tracking your own data is so important.

With Vively, you can:

• Monitor your glucose in real time using a CGM
• See how fibre, carbs, stress and sleep affect your metabolism
• Get personalised insights and practical tips
• Chat with a dietitian inside the app for expert guidance

If you're exploring how to support your metabolic health—including aspects like energy levels or glucose trends—tools like CGMs may offer insights. Always speak with a health professional about managing conditions such as PCOS or insulin resistance.

Join Vively today and start building your personalised metabolic health plan.

Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before making changes to your diet, supplement routine, or health practices.

Vively does not provide individual medical advice or recommend specific products for therapeutic use.