The Type of Fiber Dietitians Recommend Eating More Often

Fiber is one of the most under-consumed nutrients in the American diet with more than 90% of adults falling short of the recommended 28 grams per day, according to USDA data. While whole foods like fruits, vegetables, and grains should form the backbone of your fiber intake, there’s one supplement dietitians say deserves a spot in your pantry acacia fiber.

Derived from the sap of the acacia tree, this plant-based prebiotic fiber offers a gentle, effective way to boost your fiber intake without the gritty texture or strong taste of some other supplements.

Here’s what acacia fiber does for your digestion, your appetite, and even your heart health.

What Is Acacia Fiber?

Acacia fiber (also called gum arabic) is a soluble fiber harvested from acacia trees native to parts of Africa and Asia. You might already be eating it it’s often used in processed foods as a thickener or stabilizer. But in powder or capsule form, acacia can offer functional health benefits, especially when it comes to digestion and blood sugar control.

Registered dietitian nutritionist Frances Largeman-Roth, RDN, calls acacia one of her favorite go-to fibers because it’s well-tolerated, even by those with sensitive stomachs, and it dissolves easily into drinks or soft foods without affecting taste or texture.

1. May Lower Blood Pressure

One of the most compelling studies to date, published in Nutrients in January 2021, found that daily supplementation with acacia fiber led to significant reductions in both systolic and diastolic blood pressure in people with or at risk for metabolic syndrome. That’s a big deal because high blood pressure is one of the leading risk factors for heart disease.

While more research is needed, the potential cardiovascular benefit adds another reason to consider acacia if you’re monitoring heart health.

2. Supports Regularity and Digestion

If you struggle with bloating, gas, or unpredictable bowel movements, acacia fiber may offer some relief. Because it’s a soluble fiber, it absorbs water and forms a gel-like substance in the digestive tract. This softens stools and promotes regular, more comfortable bathroom visits, says Largeman-Roth.

Bonus: Participants in the 2021 Nutrients study also reported less bloating and better digestion overall after 12 weeks of using acacia.

3. Fuels a Healthy Gut Microbiome

Your gut is home to trillions of bacteria, many of which rely on prebiotic fibers like acacia to survive and thrive. A 2021 ACS Omega lab study found that acacia supports the growth of beneficial bacteria like Bifidobacteria, while reducing harmful strains.

It also boosts production of short-chain fatty acids (SCFAs) like butyrate, which are linked to reduced inflammation, better digestion, and improved gut barrier function.

While the study was conducted in a lab setting (not on humans), the results align with what experts believe about the prebiotic power of acacia.

4. Helps You Feel Fuller, Longer

Acacia may also support healthy eating habits by promoting satiety. In one small 2021 study, participants who consumed 40 grams of acacia fiber with a meal reported feeling fuller for up to four hours afterward. Another trial noted that acacia helped curb appetite and reduce overall calorie and carb intake.

This doesn’t make it a magic weight-loss fix, but it may help you avoid unnecessary snacking or sugar cravings especially when combined with a nutrient-dense diet.

5. Can Help Stabilize Blood Sugar

Thanks to its gel-forming properties, acacia fiber slows digestion and may prevent sharp post-meal blood sugar spikes, according to several studies. In fact, the 2021 Nutrients study noted that those supplementing with 20 grams of acacia experienced lower fasting glucose levels over time.

Whether you’re managing diabetes or looking to prevent it, acacia may support healthy blood sugar control when paired with balanced meals and regular exercise.

Potential Side Effects of Acacia Fiber

For most people, acacia fiber is safe and easy to tolerate. But like any fiber, starting too fast can lead to bloating or discomfort. Begin with a teaspoon per day and work up to a tablespoon, says Largeman-Roth and always stay well-hydrated.

Note: Acacia may slow the absorption of certain medications, like the antibiotic amoxicillin. To avoid interactions, take it at least an hour before or after other medications, and consult your healthcare provider before starting any new supplement.

How to Use Acacia Fiber

Acacia powder dissolves easily in:

• Water or juice

• Coffee or tea

• Smoothies or protein shakes

• Oatmeal or yogurt

• Soups and stews

Look for pure acacia with no fillers or additives, and choose a supplement that’s third-party tested (such as NSF Certified or Informed Choice) to ensure safety and quality.

Daily Dosage Guide

• Start with 1 tsp per day, gradually increasing to 1 tbsp if tolerated.

• Drink plenty of water throughout the day to support digestion and prevent constipation.

Bottom Line

Most of us don’t get enough fiber and that can impact everything from digestion to heart health. Acacia fiber is a gentle, effective way to increase your intake without adding bulk or flavor to your meals. Whether you're dealing with bloating, blood sugar spikes, or simply want a gut-friendly boost, acacia is the type of fiber dietitians say is worth adding to your routine.

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