How Much Fiber Should I Eat Per Day?
Recommended intake of fiber per day
According to the
The USDA’s
- Women under 50: 25 to 28 grams per day
- Men under 50: 31 to 34 grams per day
- Women 51 and older: 22 grams per day
- Men 51 and older: 28 grams per day
Children ages 1 to 18
“Fiber does work in the body but it doesn’t get the same attention as other vitamins.”
It’s important to get the right amount of fiber to keep your digestive system running smoothly. Fiber also provides a lot of health benefits beyond digestion, such as help with weight loss and with balancing gut bacteria.
The average American eats only about
Why is fiber essential for your health?
Fiber has a lot of health benefits.
- supports weight loss
- It reduces cholesterol and blood sugar levels.
- lowers risk of cardiovascular diseases such as stroke.
- lowers risk of diabetes
- Increases the health of the colon.
- fuels healthy gutbacteria
- It is possible that the risk of colorectal and breast cancer is lower.
“Dietary fiber is an umbrella term for the parts of plants and other foods that your body can’t digest. Your body does not break down. Fiber passes through your system and helps with symptoms such as sphinx.”
It is important to eat a wide variety of foods.
How to increase your fiber intake
High fiber foods are the best way to get fiber without consuming a lot of calories. Vegetables, fruits, and other plant-based foods are usually free of fiber.
If your body is slowly adjusting to more fiber, spread out your portions across multiple meals instead of eating a lot in a single serving.
Here are some high fiber foods to try.
| Fiber-rich foods | Grams (g) per serving size |
|---|---|
| boiled split peas and lentils; black, lima, and baked beans | 10–15 g per cup |
| green peas, boiled | 8.8 g per cup |
| raspberries | 8 g per cup |
| cooked whole wheat spaghetti | 6.3 g per cup |
| cooked barley | 6 g per cup |
| medium pear with skin | 5.5 g per pear |
| medium oat bran muffin | 5.2 g per muffin |
| medium apple with skin | 4.4 g per apple |
| bran flakes | 5.5 g per 3/4 cup |
| cooked instant oatmeal | 4 g per cup |
| brown rice | 3.5 g per cup |
| boiled Brussels sprouts | 4.1 g per cup |
| almonds | 3 g per 1 oz. (23 almonds) |
| chia seeds | 10.6 g per 1 oz. (2 tbsp.) |
Looking for how to get your kids to eat more fiber? Check out these 10 high fiber foods your kids will actually eat.
Sources of fiber by type
soluble, insoluble, and ferment fiber are the main forms of fiber.
- Soluble fiber dissolves in water and slows down digestion. It can help lower your cholesterol and blood sugar levels.
- Insoluble fiber doesn’t dissolve in water and plays a different role in digestion. It adds bulk to stool and passes through your system more quickly. Basically, it helps keep your pipes working regularly and prevents It is a problem of the colon..
- Fermentable fiber can come from either of the previous two categories, although it is more often soluble fiber. Fermented fiber helps increase the healthy bacteria in your colon.
Other tips on increasing your fiber intake
It’s best to gradually add fiber to the diet. You don’t want to shock your system with too much bulk. “Start low, go slow,” as the International Foundation for Functional Gastrointestinal Disorders puts it.
There are some tips for adding fiber.
- Pear and apples are good for you instead of drinking fruit juices.
- Whole grain foods include rice, bread, and pasta.
- You can snack on vegetables instead of pretzels.
- Eat beans and lentils.
- chia seeds are put on cereals, salads, and smoothie.
- When you eat food with a lot of fibers, you need to drink a lot of water.
You may also find it helpful to track the foods you eat and note the fiber content to better understand how much you’re actually eating. Some people who find it hard to eat enough fiber may want to consider taking a fiber supplement.
Too much fiber can be a bad thing. If you eat too much, your body will tell you a variety of symptoms. High fiber foods are more beneficial than fiber supplements.
Keep in mind that everyone’s body reacts to fiber a bit differently. Some people with a condition called irritable bowel syndrome may not tolerate fiber well.
Symptoms of too much fiber
Fiber can make noise in your stomach and intestines, and it\’s also known as “bulk” or “roughage.” There is no daily upper limit for fiber intake, but consuming large amounts can cause problems.
- There is gas.
- It was bloated.
- It is a problem of the colon.
- There is a lot of diarrhea.
- Abdominal pain.
If you experience these symptoms, cut back on your fiber intake because they are the result of your diet and not the stomach flu.
If you experience a lot of symptoms, you should seek medical help. In rare cases, consuming too much fiber can cause an obstruction in thebowel, which is a block that prevents contents from moving.
