How much fiber do you actually need a day?

Fiber is having a moment, and for good reason. Most adults in the US fall well short of the recommended amount.

The daily target

The general guideline is about 14 grams of fiber for every 1,000 calories you eat. In practice that works out to roughly 25 grams a day for women and 38 grams a day for men under 50, and a little less after 50 (21 and 30 grams). See the Dietary Guidelines for Americans for the full table.

Two kinds of fiber

• Soluble fiber dissolves in water and forms a gel. Oats, beans, apples and psyllium are good sources.
• Insoluble fiber adds bulk and helps things move. Whole grains, nuts and vegetable skins are good sources.

Most whole foods contain some of both, and variety matters more than chasing a single source.

How to close the gap

• Add one fiber-rich food per meal rather than overhauling everything at once.
• Increase slowly over two to three weeks to avoid gas and bloating.
• Drink more water as you add fiber.

Where supplements fit

Food comes first. Supplements can support the rest of your gut routine: our nº04 gut health and nº05 probiotic are built for everyday digestion alongside a fiber-rich diet.

This article is for general information and is not medical advice.