Benefiber: Benefits, Side Effects, and Interactions

Benefiber is a dietary fiber powder designed to support good digestive health. You can simply add it to your morning coffee or other non-carbonated beverages or soft foods to quickly and easily increase your daily fiber intake. Please continue reading to learn more about Benefiber daily fiber powder.

Is Benefiber a laxative or stool softener?

Benefiber is a bulk-forming laxative.

Benefiber is a plant-based prebiotic fiber supplement that contains wheat dextrin (a soluble fiber). Benefiber relieves constipation by pulling water into stool and increasing its bulk, making it easier to have a bowel movement and helping support good digestive health.

You may have heard that bulk-forming laxatives like Benefiber stimulate the intestines, making it easier to pass stools. Specifically, bulk-forming laxatives help to form a bulky, softer stool, thus contracting in the colon to move the stool along. It's important not to confuse Benefiber (and other bulk-forming laxatives) with stimulant laxatives that treat constipation by stimulating the gut muscle, thus triggering contractions to move the stools along.

Other examples of bulk-forming laxatives that can be used to maintain good digestive health include psyllium (Metamucil) and methylcellulose (Citrucel). Learn more about Citrucel vs Metamucil.

Benefiber comes in powder form. You can add it to a non-carbonated beverage or soft food. It dissolves clear and is easy to consume.

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What type of fiber is in Benefiber?

Different Benefiber products contain different types of probiotic or prebiotic fiber that aid in digestion and improve regularity:

Benefiber Original, Healthy Shape, Chewables, and Stick Packs contain wheat dextrin.
Benefiber Advanced Digestive Health Prebiotic Fiber + Probiotics contains partially hydrolyzed guar gum (PHGG).
Benefiber Prebiotic Gummies and Benefiber Probiotic + Prebiotic Gummies contain inulin and soluble corn fiber.

What does Benefiber do to the body?

Benefiber is a fiber supplement that improves digestive health. The recommended daily fiber intake for adults is 25-38 grams per day. Most adults do not get enough fiber from food sources. Taking a fiber supplement powder such as Benefiber can help in meeting the daily fiber goals.

Benefiber is a prebiotic fiber supplement designed to act as food for beneficial bacteria in the gut. This means that it nourishes the good bacteria that exist naturally in the gut. Prebiotic fiber supplements are carbohydrates that travel to the colon (large intestine) undigested. There, they ferment and form short-chain fatty acids that nourish good bacteria. Benefiber prebiotic fiber supplement contains soluble fiber similar to plant sources such as onions, leeks, honey, chicory roots, Jerusalem artichokes, and bananas.

Some Benefiber products contain probiotics in addition to the prebiotic fiber supplement powder. Probiotics are live microorganisms that add to the population of good bacteria in the gut, thereby helping to outnumber and overwhelm bad bacteria. Fermented foods and beverages that contain probiotics include yogurt, cottage cheese, cheddar cheese, pickled vegetables, kefir, sauerkraut, kombucha, miso, kimchi, and tempeh. Prebiotics vs Probiotics: What’s the Difference?

Does Benefiber qualify as gluten-free foods?

All Benefiber fiber supplement products contain less than 20 parts per million (ppm) of gluten, which is the U.S. Food and Drug Administration (FDA) requirement for gluten-free products. But if you have gluten intolerance, you should check with your healthcare provider before taking Benefiber.

What is the best way to use Benefiber?

Benefiber Original is an unflavored fiber drink supplement that is taste-free, sugar-free, and grit-free. You can stir two teaspoons of Benefiber clear fiber supplement into hot or cold beverages like water, coffee, or juice. However, it is not recommended for carbonated beverages.

Benefiber Original dissolves completely in foods. You can add it to your favorite foods, specifically soft foods such as yogurt, applesauce, or pudding. Cooking with Benefiber unflavored powder in recipes for soups, sauces, and muffins is also possible as it does not affect the consistency or taste of the food.

For adults and children 12 years of age and older, stir two teaspoons of Benefiber Original clear fiber powder in four to eight ounces of a non-carbonated beverage (hot or cold) or soft food, three times daily, to support gut health. Make sure you stir the powder well until it dissolves completely. The dose for children 6-11 years of age is half the adult dose (one teaspoon).

Benefiber is also supplied as caplets, gummies and chewable tablets for easier consumption on the go.

What are the side effects of Benefiber?

Benefiber prebiotic powder is generally well tolerated by most people. However, taking too much of this fiber supplement powder for digestive health can lead to gas, flatulence, bloating, abdominal cramping, and loose stools. To prevent adverse effects, you should increase the dose of Benefiber gradually over 2-3 weeks.

A small number of people can develop allergic reactions to the active or inactive ingredients or artificial flavors in Benefiber. This can cause a skin rash, hives, and itching. Call your doctor right away or seek emergency medical care if this happens.

Note: Fiber supplements such as Benefiber are not evaluated by the Food and Drug Administration. You should choose high-quality products that are USP-verified and third-party tested to ensure they actually contain what is written on the label.

What should you not take with Benefiber?

Benefiber can affect how certain medications are absorbed. If you are taking prescription drugs, over-the-counter medicines, or other dietary supplements, it is best to take them at least 2 hours away from Benefiber. It may be a good idea to take Benefiber just before bedtime if you are not taking anything else at that time.

Who should not take Benefiber daily prebiotic fiber?

You should talk to your healthcare provider before taking Benefiber if you currently have or have ever had in the past digestive system problems such as stomach ulcers, esophageal perforation, or a gastrointestinal tract obstruction.

Children under 6 years of age, pregnant women, and women who are breastfeeding should also talk to their healthcare provider before using Benefiber.

Why was Benefiber taken off the market?

In April 2020, GSK Consumer Healthcare voluntarily recalled five lots of Benefiber Prebiotic Fiber Supplement powder and Benefiber Healthy Shape Prebiotic Fiber Supplement powder because they potentially contained plastic shavings from the bottle caps and carried a potential risk of choking or injury to the mouth or digestive system if a consumer did not see the broken pieces of plastic. The recalled lots of Benefiber were distributed in the U.S. between October 28, 2019 and January 21, 2020.

Which is healthier: Metamucil or Benefiber powder for digestive health?

Both Metamucil and Benefiber are bulk-forming laxatives and fiber supplements that can benefit digestive health. The key differences between them are in the active ingredients:

Metamucil contains psyllium husk powder while Benefiber contains wheat dextrin.
Metamucil has all the benefits of Benefiber but can additionally help to lower cholesterol levels.

Note: This article is for information purposes only. It is not intended to diagnose, treat, cure, or prevent any health condition. Talk to your healthcare provider before taking Benefiber or other treatments for constipation.