The 1 Type of Fiber Dietitians Want You to Eat More Often

Chances are, you're not getting enough fiber in your diet. In fact, a whopping 90 percent of Americans fall short of the daily recommendation, according to the USDA. (For the record, that's about 28 grams for a 2,000-calorie diet.)

While fruits, veggies, and whole grains should be your fiber MVPs, sometimes life—and your diet—needs a little backup. That's where acacia fiber comes in. This natural, plant-based supplement can help bridge the fiber gap and keep your gut happy.

But what exactly is acacia, and is it worth adding to your routine? Let's break it down.

Acacia is a tree native to Africa, Pakistan, and India that produces a fiber-rich sap known as gum arabic or acacia fiber, says Frances Largeman-Roth, RDN, author of ‌Everyday Snack Tray‌. Acacia fiber is used as a thickener and stabilizer in foods like sauces, candies, and beverages. It's also available in supplement form and may even have some prebiotic benefits.

Acacia has been used for centuries and offers some promising health perks. But research is still unfolding on just how much it can impact your overall health.

A January 2021 study in ‌Nutrients‌ looked at the effect of gum arabic on people with or at risk of metabolic syndrome (a group of health conditions that increase the risk of heart disease, diabetes, and stroke). One notable result was that after 12 weeks of daily gum arabic supplementation, participants saw significant drops in both systolic and diastolic blood pressure. Since high blood pressure is a major risk factor for heart disease, acacia might give your heart health a boost.

Struggling with bloating or irregularity? The soluble fiber in acacia can help bulk up stool, making bathroom trips more predictable, Largeman-Roth says. The participants in that same 2021 study also reported better digestion, improvements in bloating, and bowel movement quality.

Acacia might be your gut's new best friend. A July 2021 lab study in ‌ACS Omega‌ found that it increases good bacteria like ‌Bifidobacteria‌ while reducing harmful bacteria linked to gut imbalances. It also supports short-chain fatty acid (SCFA) production, especially butyrate, which helps keep your gut lining healthy, reduces inflammation, and supports digestion. While these laboratory results are promising, more human studies are needed.

Looking to keep hunger in check? Acacia fiber can help you feel fuller, though it's not a weight-loss miracle, Largeman-Roth says. In the January 2021 ‌Nutrients‌ study mentioned above, participants who took acacia reported reduced appetite and lower overall calorie and carb intake.

A small February 2021 ‌Nutrients‌ study found that consuming 40 grams of acacia fiber (paired with a bagel and cream cheese) kept participants full for up to four hours. However, they reported mild digestive discomfort like bloating and gas.

Acacia's fiber content may help manage blood sugar and potentially help prevent blood sugar spikes, Largeman-Roth says. For example, the February 2021 ‌Nutrients‌ study also noted that participants who took 20 grams of acacia had lower blood glucose at the 30-minute mark after eating, though overall blood sugar responses varied greatly between individuals. Those who took 20 grams of gum arabic in the January 2021 ‌Nutrients‌ study experienced significant reductions in fasting blood sugar levels compared to those taking a placebo.

Acacia is generally safe, but overdoing it can lead to bloating, gas, and discomfort, Largeman-Roth says. Start small and increase gradually, drinking plenty of water to help your body adjust.

It can also slow down the absorption of certain medications, so take it at least an hour before or after other meds, Largeman-Roth says. Researchers noted in an October 2022 ‌Molecules‌ review of studies that acacia gum can interfere with how your body absorbs amoxicillin (a common antibiotic) when taken together. As always, check with your doctor before adding any new supplement to your routine.

Start slow—just a teaspoon per day—then work your way up to a tablespoon, Largeman-Roth says. Since fiber absorbs water, increasing your intake too fast can cause bloating or constipation, so stay hydrated.

Acacia is available in several forms, including powder, pills, and capsules. Look for pure acacia with no additives, and opt for brands with third-party certifications, Largeman-Roth says. Since supplements aren't regulated like medications, these certifications ensure quality and safety. It's worth noting that the FDA has officially classified acacia as a dietary fiber, which means it's recognized as having health benefits and can be counted toward your daily fiber intake on nutrition labels.

Acacia powder blends seamlessly into both hot and cold liquids without changing their taste or texture. You can mix it into smoothies, soups, juices, yogurt, water, or even oatmeal, Largeman-Roth says. Just start with a teaspoon and gradually increase to a tablespoon per day. Remember: slow and steady wins the fiber race—rushing can lead to digestive discomfort.