Form Comparison

Methylcellulose vs Wheat Dextrin

How methylcellulose and wheat dextrin differ in how they work, evidence, tolerance, and cost.

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Quick verdict. Methylcellulose (Citrucel) is a bulk-forming laxative that bacteria do not ferment, so it relieves constipation with almost no gas. Wheat dextrin (Benefiber) dissolves invisibly but is a fermented, non-viscous fiber without psyllium-style laxative action. Choose methylcellulose for constipation and wheat dextrin for adding fiber to drinks when stool is not the issue.

Side by Side

Methylcellulose Wheat Dextrin
How it works Semisynthetic, soluble, non-fermented fiber that adds water-holding bulk to stool. Soluble, non-viscous, readily fermented. Dissolves clear in liquids.
Typical dose 2 g 1-3 times daily 3-6 g 1-3 times daily
Common uses constipation with minimal gas adding fiber grams to drinks
Side effects Minimal gas because gut bacteria do not ferment it. Mild gas.
Cost Low Low
Also called Citrucel Benefiber, resistant dextrin

When to Choose Methylcellulose

Choose methylcellulose when you need a laxative bulk fiber and psyllium causes gas. Does not share psyllium's cholesterol-lowering evidence.

Methylcellulose

A gas-free laxative, and nothing more.

What to look for: Useful when psyllium causes bloating. No cholesterol or glucose effect.

Find on iHerb Affiliate link

When to Choose Wheat Dextrin

Choose wheat dextrin when you want an invisible fiber added to drinks and are not treating constipation. Non-viscous, so it lacks the laxative and cholesterol-lowering effects of psyllium.

Wheat Dextrin

Choose wheat dextrin when you want an invisible fiber added to drinks and are not treating constipation.

What to look for: Wheat Dextrin named on the Supplement Facts panel, with the amount per serving stated.

Find on iHerb Affiliate link

Products on Titrate

2,168 of the 214,745 labels in the NIH Dietary Supplement Label Database list fiber as an active ingredient (1,232 on market). 322 are sold as fiber products by name.

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Fiber does not have its own search category yet. Each product above links to its full label in the NIH database.

Related

References

Institute of Medicine. National Academies Press, 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

Moayyedi P, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. Am J Gastroenterol. 2014;109(9):1367-1374.

Gibb RD, et al. Psyllium fiber improves glycemic control proportional to loss of glycemic control: a meta-analysis of data in euglycemic subjects, patients at risk of type 2 diabetes mellitus, and patients being treated for type 2 diabetes mellitus. Am J Clin Nutr. 2015;102(6):1604-1614.

McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017;117(2):251-264.

Jovanovski E, et al. Effect of psyllium (Plantago ovata) fiber on LDL cholesterol and alternative lipid targets, non-HDL cholesterol and apolipoprotein B: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2018;108(5):922-932.

McDonald D, et al. American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems. 2018;3(3):e00031-18.

Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445.

Wastyk HC, et al. Gut-microbiota-targeted diets modulate human immune status. Cell. 2021;184(16):4137-4153.