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Tier-BPublic-ready7/4/2026

Fiber

Glucose and metabolic health markers is closer to a research marker, so it should be read separately from a directly felt benefit.

Some human supplement-context evidence is present and directly informs the score.

Representative tier calculated from paper evidence that passed the collection audit.

Papers analyzed
148
Caution signal
Low
Representative score
65.0
Glucose and metabolic health markersBlood pressure and vascular health markersDigestion and gut comfort

Main benefit evidence

The representative ingredient tier is calculated from these target-level evidence groups.

Glucose and metabolic health
10 studiesTier-B
Glucose and metabolic health markers
Fairly consistent positive signal in studiesResearch marker focusPatient-group study

This card is closer to a measured biomarker or lab outcome than a directly felt user benefit. These findings come from a defined study population, so everyday effects may differ.

Evidence score
63.7
Study context
Patient-group study

This score reflects the strength of this benefit group. The ingredient tier also considers paper count, repetition, population, and study context.

Blood pressure and vascular health
4 studiesTier-B
Blood pressure and vascular health markers
Fairly consistent positive signal in studiesResearch marker focusPatient-group study

This card is closer to a measured biomarker or lab outcome than a directly felt user benefit. These findings come from a defined study population, so everyday effects may differ.

Evidence score
54.6
Study context
Patient-group study

This score reflects the strength of this benefit group. The ingredient tier also considers paper count, repetition, population, and study context.

Digestion and gut health
3 studiesTier-B
Digestion and gut comfort
Fairly consistent positive signal in studiesFelt benefit focusPatient-group study

Potential benefit studied in Digestion and gut health. These findings come from a defined study population, so everyday effects may differ.

Evidence score
52.0
Study context
Patient-group study

This score reflects the strength of this benefit group. The ingredient tier also considers paper count, repetition, population, and study context.

Stress and mood
1 studiesTier-C
Stress Response and Sleep Changes
Some positive signal observedFelt benefit focusSupplement context

These findings come from stress response, cortisol, anxiety, or sleep outcomes. They may mix felt benefits with physiological markers.

Evidence score
44.0
Study context
Supplement context

This score reflects the strength of this benefit group. The ingredient tier also considers paper count, repetition, population, and study context.

Recent research

Updated This Month10 new papers

Observed range in repeated studies

This range includes studies in specific patient groups. It is not a general dose or recommendation.

Lower observed study value
3
g/day
Higher observed study value
50
g/day
Only ranges repeated in human, oral, single-ingredient studies are shown.
Not personal dosing instructions, recommendations, or safety limits.

Side effects and combination findings in studies

Findings from studies of this ingredient alone are separated from findings involving another supplement or medication.

Caution index
0.6
Caution band: Low
Caution signals
3
Side effects + combos + curated rules
Key precautions
No curated contraindication rule is available yet, but literature caution signals are shown below.
These are signals reported in studies. They do not predict what will happen to an individual.

Findings to review with care

Side effects reported for the ingredient alone are separated from findings involving another supplement or medication.

Side effects reported when this ingredient was used alone

Symptoms or adverse events reported in studies of this ingredient without another active ingredient.

Colonic mucus barrier integrity1 papers
Dietary fiber deprivation in a gnotobiotic mouse model led to gut microbiota erosion of the colonic mucus barrier and increased susceptibility to lethal colitis by Citrobacter rodentium.Animal studies · Study type not identified
Gastrointestinal Tolerance1 papers
PGX was well tolerated with only mild to moderate adverse effects similar to dietary fiber.Human studies · Randomized controlled trial
Adverse effect signal1 papers
The review states there is an antagonistic relationship between high microbial populations and carnitine bioavailability.Human studies · Study type not identified

Evidence summaries

Paper IDs and full lists are private. Only study types and summaries are shown.

Key Evidence #1
Public scholarly dataCitation signal: 2368
observational

Dietary fiber deprivation, together with a fiber-deprived, mucus-eroding microbiota, promotes greater epithelial access and lethal colitis by the mucosal pathogen, Citrobacter rodentium.

Key Evidence #2
Public scholarly dataCitation signal: 2164
review

Dietary fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids.

Key Evidence #3
Public scholarly dataCitation signal: 2059
review

This review will focus on dietary fibers, which interact directly with gut microbes and lead to the production of key metabolites such as short-chain fatty acids, and discuss how dietary fiber impacts gut microbial ecology, host physiology, and health.

3 more summariesLimited representative sample by study type.
>
Public scholarly dataCitation signal: 1072
observational

[Abstract]: Diet modulates the gut microbiome, and gut microbes, in turn, can impact the immune system. Here, we used two gut microbiota-targeted dietary interventions, plant-based fiber or fermented foods, to determine how each influences the human microbiome

Public scholarly dataCitation signal: 770
observational

It is found that melanoma patients reporting high fiber (prebiotic) consumption had a better response to checkpoint inhibitor immunotherapy compared with those patients reporting a low-fiber diet, and this finding has clinical implications for patients receivi

Public scholarly dataCitation signal: 658
review

The purpose of the present review is to compile and analyze evidence relating to the association between dietary fiber and antioxidants, and the physical and chemical interactions that modulate their release from the chyme in the gastrointestinal tract.

Fiber
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