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How Much Fiber Do You Need Per Day?
Fiber is a type of carbohydrate your body can't fully digest, and most people don't get nearly enough of it despite its outsized role in digestion, blood sugar control, and heart health.
How much fiber you need
The Academy of Nutrition and Dietetics recommends roughly 25 to 28 grams per day for women and 28 to 34 grams per day for men, or about 14 grams for every 1,000 calories eaten. Most adults in Western countries eat closer to half that amount.
Soluble vs. insoluble fiber
Soluble fiber dissolves in water to form a gel-like substance that can help lower cholesterol and steady blood sugar; it's found in oats, beans, and apples. Insoluble fiber adds bulk to stool and supports regularity; it's found in whole grains, nuts, and vegetable skins. Most fiber-rich foods contain a mix of both.
How to eat more fiber
Swap refined grains for whole grains, keep the skin on fruits and vegetables when possible, add beans or lentils to meals a few times a week, and snack on nuts or fruit instead of processed snacks. Increase intake gradually and drink plenty of water to avoid bloating or discomfort.
Put it into practice
Try the Macro Calculator →
Split your calories into protein, carbs, and fat targets.
Frequently Asked Questions
Very high intakes (upwards of 70g/day) can cause bloating, gas, or interfere with mineral absorption in some people, but this is uncommon with whole-food sources eaten at a normal pace.
Medical disclaimer
This article is for general informational and educational purposes only and isn’t a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your specific health situation.
