by Erin D Marion - Published 6 months ago

Daily Fiber Needs: An Essential Guide

Fiber may not be as exciting as protein or omega-3 fatty acids, but it's still very important for nutrition.

Since 2005, the USDA has labeled fiber a "nutrient of concern" because most of us don't consume enough.

Only about 5% of Americans meet the minimum recommended daily fiber intake.

The average North American consumes about 17 grams of fiber per day, whereas they need 25 to 35 grams per day.

There are many reasons why fiber is essential for good health.

For starters, it helps control blood sugar, protects your heart, helps decrease risk of colorectal cancer, helps your reach and maintain a healthy body weight, and has been shown to lower your risk of mortality.

If all this has you saying “pass the oatmeal,” we understand.

Here’s what you need to know about dietary fiber and how to make sure you get enough in your daily diet.

Learn About Dietary Fiber

In a nutshell, dietary fiber is a type of carbohydrate that our bodies can’t fully digest. It’s found in plant-based foods.

Unlike sugars, fats, and proteins, fiber passes through our system mostly intact. But even though we can’t break it down to use for energy, high-fiber recipes do a whole bunch of good stuff inside us.

Soluble and Insoluble Fiber: What's the Difference?

What is the role of fiber? There are two main types: soluble and insoluble. Both are important, but they work in different ways.

Soluble fiber, found in oats, barley, beans, lentils, peas, apples, and citrus fruits, acts like a sponge in your digestive system. It absorbs water and forms a gel-like substance that:

Slows down sugar absorption. Soluble fiber helps prevent blood sugar spikes, which is beneficial for people with type-2 diabetes or anyone wanting to maintain steady energy levels.
Lowers bad cholesterol. Soluble dietary fiber prevents cholesterol particles from accumulating. Eating 5-10 grams or more can lower your low-density lipoproteins (LDL) and improve heart health.
Increases satiety. The gel formed by dietary-fiber-rich foods can make you feel full for longer, aiding in weight management.

Insoluble fiber, on the other hand, doesn't dissolve in water. It passes through your gut as it enters your body.

It acts like a natural broom for your intestines, helping with constipation. You can find it in whole grains, legumes, and vegetables, especially leafy greens and roots.

The Health Benefits of Fiber

Fiber is a crucial component of a healthy diet and offers a huge variety of health benefits. Meeting your daily fiber requirements may help:

Promote the growth of gut-friendly microflora
Enhance your immune system
Prevent blood sugar spikes
Keep cholesterol levels under wraps
Reduce the risk of heart disease
Lower your chances of getting type 2 diabetes

As a recent study shows, eating more fiber may even help you lose some weight.

Types of Fiber Explained

It’s easy to overestimate the amount of fiber you get in a day. Some people eat a side salad or an apple and cross fiber off their list of things to eat today.

To get the amount of fiber you need, you’ll want to include a variety of fiber-rich foods throughout your day.

Here’s a breakdown of what foods to include in your meals to reach your daily fiber requirements:

Nuts and seeds: Almonds, chia seeds, pistachios, and sunflower kernels, are all high in fiber. A quarter cup of almonds has about 3.5 grams.

When you go food shopping, don’t forget to check the nutrition labels. You won’t find the same fiber content in white bread as in whole-grain bread, for example.

Knowing how much fiber each item in your cart has will help you make better choices to make sure you’re eating enough dietary fiber-rich foods.

Daily Fiber Needs: How Much Is Enough?

Adults need a bare minimum of 21 to 38 grams of fiber, depending on age and gender, to keep their body happy and healthy.

To fulfill your daily fiber requirements, the Institute of Medicine (IOM) recommends the following daily intake:

Children: 19-25 grams per day
Women: 21-26 grams per day
Men: 30-38 grams per day

A Day of Fiber-Rich Foods

Getting to your minimum daily fiber requirements may feel a bit daunting if you’re new to the territory. The good news is that it’s not rocket science.

Here's a meal plan that provides more than 40 grams of fiber daily, showcasing how 30 grams of fiber can look like in practice:

Breakfast

1/2 cup rolled oats cooked with water or plant-based milk (8g)
1 cup berries (7g)
1/4 cup chopped almonds (3g)

Lunch

A large salad containing:

2 cups mixed greens (.8g)
1 cup cooked chickpeas (13g)
1/2 cup chopped carrots (1.7g)

Dinner

Salmon with 1 cup of roasted brussels sprouts (6g)
1 cup quinoa (5g)

You can adjust the portion sizes and ingredients to your liking.

Common Questions About Fiber

Getting Enough Fiber: Tips and Tricks

Increase your fiber intake by eating fiber-rich foods such as fruits, vegetables, whole grains, and beans.

Signs of Insufficient Fiber

Most Americans don't get enough fiber. If you struggle with constipation, it's a sign that you need more fiber.

Balancing Protein, Fiber, and Calories

Make smart choices by incorporating high-fiber, low-calorie vegetables like broccoli, spinach, and carrots into your meals. Opt for fiber-rich whole grains over refined grains. Include beans and lentils for protein and fiber. Choose lower calorie snacks like apples and berries.

Is it Possible to Have Too Much Fiber?

Increase your fiber intake gradually to avoid gas, bloating, and cramps. Increase your intake by 5g per week until you reach 25g (women) or 38g (men).

Fiber Supplements: Should I Take Them?

Consult your doctor before taking any supplements. If you can't meet your fiber needs through diet alone, a supplement may be helpful. Your doctor can help you choose the right type of fiber and amount for you.