Recommended intake of fiber per day

According to the Food and Drug Administration, the Daily Value for fiber is 28 grams per day for adults on a 2,000-calorie diet. This number may also depend on age or sex.

The USDA’s Dietary Guidelines for Americans suggest the following amounts of fiber:

  • 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 should eat 14 to 31 grams of fiber per day, depending on their age and sex. Even higher fiber intakes, seen in countries around the world, may significantly reduce chronic disease risk.

“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 16 grams of fiber per day. That’s quite a bit less than the daily recommended intake for a lot of people. Read on to learn more about the benefits of fiber, where to get fiber, symptoms of consuming too much fiber, and more.

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.

5 High Fiber Foods You Should Eat