Is Benefiber a Dietary Fiber? Here's What You Need to Know

December 25, 2025 •

3 min read

According to the American Heart Association, most adults in the U.S. do not consume the recommended 25-35 grams of dietary fiber per day. Benefiber is a widely used supplement, but many people question whether Benefiber is a dietary fiber and how it functions in the body.

Quick Summary

This article clarifies the nature of Benefiber, identifying it as a soluble, prebiotic fiber derived from wheat dextrin or guar gum. It details how this type of fiber supports digestive health by nourishing good gut bacteria, contrasting it with other fiber sources and supplements like psyllium-based products.

Key Points

Soluble Prebiotic Fiber: Benefiber is primarily a soluble, prebiotic fiber, meaning it dissolves in water and feeds beneficial gut bacteria.
Main Ingredients: The active ingredient in Benefiber Original is wheat dextrin, while other varieties may contain partially hydrolyzed guar gum or a blend of inulin and soluble corn fiber.
Dissolves Completely: The powder form is unflavored and dissolves completely in many foods and non-carbonated beverages without thickening.
Gut Health Support: As a prebiotic, Benefiber helps to nourish and strengthen the good bacteria in your digestive system.
Functional Differences: Unlike psyllium-based fiber supplements like Metamucil, Benefiber's fermentation in the gut can lead to different effects, such as more gas and bloating initially.
Gluten Status: Most Benefiber products are gluten-free, with gluten levels below the FDA-required threshold, though individuals with gluten intolerance should consult a doctor.
Multiple Benefits: Beyond gut health, Benefiber's soluble fiber can help regulate blood sugar, lower cholesterol, and assist with weight management.

What Exactly is Benefiber?

At its core, Benefiber is a brand of dietary fiber supplements. The primary ingredient in most Benefiber products, such as Benefiber Original, is wheat dextrin. Wheat dextrin is a form of soluble fiber, meaning it dissolves in water. Some Benefiber products, like the Advanced Digestive Health variety, may contain other fiber sources like partially hydrolyzed guar gum (PHGG) or a blend of inulin and soluble corn fiber in the gummies.

The Role of Wheat Dextrin and Prebiotic Fiber

The wheat dextrin in Benefiber is classified as a prebiotic fiber. This means it serves as a food source for the beneficial bacteria that naturally reside in your gut. By nourishing this good bacteria, Benefiber helps to create a healthy gut environment, which is crucial for proper digestion and overall health. Unlike insoluble fibers that simply add bulk to stool, soluble fibers like wheat dextrin ferment in the large intestine, a process that helps support a balanced gut microbiome.

Soluble vs. Insoluble Fiber: Where Does Benefiber Fit In?

To understand Benefiber's function, it's helpful to differentiate between the two main types of dietary fiber. Soluble fiber dissolves in water to form a gel-like substance, which helps slow down digestion and can help manage blood sugar and cholesterol levels. Insoluble fiber, which does not dissolve, adds bulk to stool and helps food pass more quickly through the digestive system, promoting regularity.

Benefiber is a soluble fiber, and this is why it dissolves so easily in food and beverages without altering their consistency. Its gel-forming property helps to add moisture to stool, making it easier to pass and alleviating constipation. However, because it is fermented in the gut, it is also responsible for some of the common side effects associated with fiber supplements, such as gas and bloating, especially when first starting.

How Benefiber Compares to Other Fiber Supplements

While Benefiber is a popular choice, it's not the only fiber supplement available. Many people are familiar with Metamucil, which uses psyllium husk as its active ingredient. Comparing the two reveals key differences in how they function and what benefits they offer.


Feature	Benefiber (Wheat Dextrin)	Metamucil (Psyllium Husk)
Fiber Type	Soluble, fermentable prebiotic fiber	Soluble, non-fermentable bulk-forming fiber
Primary Action	Nourishes good gut bacteria to support digestive health.	Forms a thick gel that adds significant bulk to stool for laxative effect.
Main Benefits	Promotes digestive balance, helps relieve constipation.	Effective bulk-forming laxative, may help lower cholesterol and regulate blood sugar.
Mixing	Dissolves completely and doesn't thicken.	Forms a thicker, gel-like substance.
Side Effects	Can cause gas and bloating due to fermentation.	May cause gas and bloating, less fermentable than Benefiber.

The Benefits of Using Benefiber

Benefiber, as a dietary fiber supplement, offers several potential health benefits, particularly related to digestive health.

Supports Gut Health: By acting as a prebiotic, Benefiber fuels the beneficial bacteria in your digestive system, contributing to a healthier gut microbiome.
Relieves Constipation: Its soluble fiber helps absorb water in the digestive tract, softening stool and making bowel movements more regular and comfortable.
Regulates Blood Sugar: Soluble fiber helps to slow down the absorption of glucose, which can help prevent blood sugar spikes.
Aids in Weight Management: The feeling of fullness promoted by fiber intake can help curb appetite and aid in weight control.
Dissolves Easily: Benefiber's unflavored powder form dissolves completely in non-carbonated liquids and soft foods, making it easy to incorporate into your daily routine.

Conclusion: So, Is Benefiber a Dietary Fiber?

Yes, Benefiber is a dietary fiber, specifically a type of soluble, prebiotic fiber. Its key ingredient, typically wheat dextrin or partially hydrolyzed guar gum, works by dissolving in water and nourishing the good bacteria in your gut. While it serves as a fiber supplement to aid in digestive health and regularity, it functions differently than other products like psyllium-based supplements. Benefiber's ability to dissolve without thickening makes it a convenient choice for many seeking to increase their daily fiber intake. As with any supplement, consulting a healthcare professional is recommended to determine the best approach for your specific health needs.

Authoritative Outbound Link

For more information on the different types of fiber and their benefits, consider reading Harvard's comprehensive guide on the topic: Fiber - The Nutrition Source.

Frequently Asked Questions

The main ingredient in Benefiber Original powder is wheat dextrin, which is a type of soluble, prebiotic fiber. Some other Benefiber products may contain different fiber sources, such as partially hydrolyzed guar gum or inulin.

Benefiber is a soluble fiber. This is the type of fiber that dissolves in water and forms a gel-like substance in the digestive tract, in contrast to insoluble fiber, which adds bulk to stool.

Benefiber supports digestive health by acting as a prebiotic. The wheat dextrin nourishes the good bacteria in your gut, which helps promote a healthy digestive environment and overall digestive balance.

Most Benefiber products are formulated to be gluten-free, containing less than 20 parts per million of gluten, which meets the FDA's requirements. However, because it is derived from wheat, individuals with celiac disease or severe gluten sensitivity should consult a doctor before use.

Yes, Benefiber powder is designed to be taste-free and dissolve completely in most non-carbonated beverages and soft foods without thickening, unlike some other fiber supplements.

The primary difference lies in their active ingredients and how they function. Benefiber uses wheat dextrin and acts as a prebiotic, while Metamucil uses psyllium husk, which is a bulk-forming fiber. Psyllium forms a thicker gel and can be a more effective laxative.

As a soluble fiber, Benefiber can help increase feelings of fullness, which may reduce cravings and overall food intake, potentially aiding in weight management when combined with a healthy diet and exercise. However, it is not approved as a weight loss product.