Key takeaways
- The recommended daily intake of fiber is around 25 grams (g) to 38 g per day for adults, though this can vary depending on factors such as age and sex.
- High fiber foods to help increase your fiber intake include split peas, lentils, raspberries, pears, apples, Brussels sprouts, and chia seeds. Add fiber gradually and drink plenty of water to avoid symptoms like gas, bloating, or constipation.
- Not getting enough fiber can cause constipation. Signs of too much fiber include gas, bloating, and constipation or diarrhea.
In general, “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. Instead, fiber passes through your system, easing symptoms like constipation.
It’s important to eat a wide variety of foods instead of relying on one source for fiber intake. As a whole, fiber delivers a lot of health benefits, such as supporting digestion, aiding weight maintenance, and lowering cholesterol and blood sugar levels.
Read on to learn more about how much fiber you should aim for per day, sources of fiber, signs of too much or too little fiber, and more.
This article is Day 3 of Healthline’s 7-day “Gut Check” Fiber Fix Challenge. Follow along to discover simple ways to keep your gut healthy and boost your fiber intake by following the challenge.
Missed a day? Catch up with Day 2: What’s the Difference Between Soluble and Insoluble Fiber?, or continue on to Day 4: What Are High Fiber Foods? Chart, Fiber Needs, and More.
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Guidelines advise different amounts of fiber depending on your age and sex. As you age, your fiber needs may go down.
The Academy of Nutrition and Dietetics explains that most adults should aim for 14 g of fiber for every 1,000 calories they consume. While each person’s calorie needs can differ, this is generally around 38 g for men and 25 g for women.
According to the
- those ages 19 to 30 should aim for 28 g of fiber daily
- those ages 31 to 50 should aim for 25 g of fiber daily
- those ages 50 and above should aim for 22 g of fiber daily
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It’s best to speak with your doctor or a registered dietitian for information on how much fiber you should aim for daily, based on individual requirements.
The best way to get fiber is to eat high fiber foods. Most vegetables, fruits, and other plant-based foods contain 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.
The table below provides examples of some high fiber foods and the amount of fiber per serving size.
| Fiber-rich foods | Grams (g) per serving size |
|---|---|
| split peas | 8 g per half-cup |
| lentils | 8 g per half-cup |
| green peas | 9 g per cup |
| raspberries | 8 g per cup |
| cooked barley | 6 g per cup |
| cooked oatmeal | 4 g per cup |
| medium pear | 5 g per pear |
| medium red apple | 3 g per apple |
| dry bran flakes | 7 g per cup |
| Brussels sprouts | 4 g per cup |
Consider sources of fiber by type
Fiber is a type of carbohydrate that comes in two main forms, soluble and insoluble.
- Soluble fiber: This dissolves in water and slows down digestion. It can help lower your cholesterol and blood sugar levels.
- Insoluble fiber: This 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 constipation.
Additionally, fiber can be fermentable. 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.
Speak with a healthcare professional for guidance on the type of fiber you should focus on based on your individual circumstances.
While it is best to aim for a variety of fiber types, a healthcare professional may recommend aiming for more soluble or insoluble fiber depending on any existing health conditions.
It’s best to gradually increase fiber intake. You don’t want to cause digestive discomfort with too much bulk.
Here are some tips that may help with gradually increasing your fiber intake:
- Eat whole fruits like pears and apples instead of drinking fruit juices.
- Opt for whole grain foods instead of white rice, white bread, and white pasta.
- Snack on vegetables instead of pretzels and chips.
- Eat a portion of beans or lentils daily.
- Sprinkle chia seeds on cereal, smoothies, or salads.
Make sure you’re drinking plenty of water when you eat fibrous food.
Why not give some of these high fiber recipes a try?
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 have difficulty eating enough fiber may want to consider taking a fiber supplement.
That said, it’s possible to get too much fiber. Fiber supplements have also not been found to be nearly as beneficial as eating high fiber foods.
Keep in mind that everyone’s body reacts to fiber a bit differently. Some people with irritable bowel syndrome (IBS) may not tolerate fiber well.
Certain symptoms may indicate that you’re not getting enough fiber. For example, not getting enough fiber can lead to constipation.
If you have a condition such as IBS, not getting enough fiber can also cause abdominal pain.
If symptoms persist even after increasing fiber intake, it’s best to speak with a healthcare professional to determine the underlying cause.
Fiber is also known as “bulk” or “roughage,” and it can make some noise as it passes through your stomach and intestines.
While there is no daily upper limit for dietary fiber intake, consuming large amounts or greatly increasing your intake all of a sudden may cause symptoms
- gas
- bloating
- constipation
- diarrhea
- abdominal cramping
If you experience severe symptoms, speak with a doctor or visit an urgent care center or the hospital. In rare but serious cases, consuming too much fiber can cause an intestinal (bowel) obstruction, which is a blockage that prevents contents from moving through.
In general, adults should aim for 25 g to 38 g of fiber daily, depending on factors such as age and sex. Children typically need 25 g to 38 g of fiber, but this also varies based on their age.
Constipation is a sign that you may need to increase your fiber intake. Some high fiber foods to consider increasing or adding to your diet include lentils, green peas, raspberries, oatmeal, pears, bran flakes, and Brussels sprouts.
Speak with a healthcare professional for information on how much fiber you should aim for based on individual circumstances. People with conditions such as IBS may have specific fiber requirements.