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Wheat dextrin

The invisible fibre — dissolves clear and tasteless; handy for regularity, modest for much else.

Reviewed by Bodil Isaksson, Licensed Biomedical Scientist (Sweden)Last reviewed July 2026Supplement guide

SupplementsFiberSoluble fibreRegularity

Wheat dextrin (the fibre in Benefiber) is a soluble fibre made from wheat starch. Its appeal is practical: it dissolves completely with no grit or thickening.

Key takeaways

  • A soluble, non-viscous fibre used mainly for bowel regularity.
  • Dissolves clear and tasteless — easy to stir into any drink or food.
  • Because it isn’t viscous, it’s weaker for cholesterol/blood sugar than psyllium or beta-glucan.
  • Contains wheat — but is generally low in gluten (check if coeliac).

What it is

A soluble fibre produced from wheat starch (resistant dextrin). It’s fermentable but not gel-forming, so it lacks the viscosity that drives cholesterol and glycaemic effects.

The evidence

Best supported for tolerability and regularity; its convenience is the main draw. For cholesterol or blood-sugar goals, viscous fibres are the better-evidenced choice.1

Dose

Around 5 g per dose, up to a few times daily, in any liquid.

Safety

Well tolerated; some gas as with any fermentable fibre. Derived from wheat — usually low-gluten but not guaranteed gluten-free.

Bottom line: a convenient, tasteless fibre for regularity and topping up intake — but reach for a viscous fibre if cholesterol or blood sugar is the goal.

References

Adult research summary for education, not a prescription.

  1. McRorie JW. Evidence-based approach to fibre supplements and clinically meaningful health benefits, part 2. Nutr Today 2015. pmc.ncbi.nlm.nih.gov

This article summarises nutrition science for education. It is not a substitute for individual medical advice; consult a professional before starting a supplement, in pregnancy, or alongside medication.