How many grams of fiber do i need a day: High-fiber foods – Mayo Clinic

23.04.202214.07.2023 by alexxlab

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Increasing Fiber Intake | Patient Education

Why is fiber important?

A high-fiber diet appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, constipation and colon cancer. Fiber is important for the health of the digestive system and for lowering cholesterol.

What is fiber?

Dietary fiber is material from plant cells that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble and water insoluble. Each has different properties and characteristics.

Soluble Water-soluble fibers absorb water during digestion. They increase stool bulk and may decrease blood cholesterol levels. Soluble fiber can be found in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
Insoluble Water-insoluble fibers remain unchanged during digestion. They promote normal movement of intestinal contents. Insoluble fiber can be found in fruits with edible peel or seeds, vegetables, whole grain products (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How much fiber do I need each day?

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount.

How do I increase my fiber intake?

Here are some easy ways to increase fiber:

Grains and Cereals

As a general rule, include at least one serving of whole grain in every meal.
Keep a jar of oat bran or wheat germ handy. Sprinkle over salad, soup, breakfast cereals and yogurt.
Use whole-wheat flour when possible in your cooking and baking.
Choose whole grain bread. Look on the label for breads with the highest amount of fiber per slice.
Choose cereals with at least 5 grams of fiber per serving.
Keep whole-wheat crackers on hand for an easy snack.
Cook with brown rice instead of white rice. If the switch is hard to make, start by mixing them together.

Legumes and Beans

Add kidney beans, garbanzos or other bean varieties to your salads. Each 1/2 cup
serving is approximately 7 to 8 grams of fiber.
Substitute legumes for meat two to three times per week in chili and soups
Experiment with international dishes (such as Indian or Middle Eastern) that use
whole grains and legumes as part of the main meal or in salads.

Fruits and Vegetables

Eat at least five servings of fruits and vegetables each day. Fresh fruit is slightly higher in fiber than canned. Eat the peel whenever possible — it’s easier than peeling or eating around it.
Have fresh fruit for dessert.
Eat whole fruits instead of drinking juices. Juices don’t have fiber.
Add chopped dried fruits to your cookies, muffins, pancakes or breads before baking.
Dried fruits have a higher amount of fiber than the fresh versions. For example, 1 cup of grapes has 1 gram of fiber, but 1 cup of raisins has 7 grams. However, 1 cup of raisins or any other dried fruit has more calories than the fresh fruit variety.
Add sliced banana, peach or other fruit to your cereal.
Grate carrots on salads.

Fiber supplements

To find information on fiber supplements, please see Fiber Supplements.

How much fiber do I get from fruits and vegetables?

While all fruits have some fiber, there are some that are higher than others. Here are a few that have 3 to 4 grams of fiber:

Apple
Orange
Tangerine
Pear
1 cup blueberries
1 cup strawberries

Raspberries are high in fiber, as one cup has 8 grams.

Here are some vegetable choices that have 3 to 4 grams of fiber:

1/2 cup peas
1/2 cup cauliflower
1 cup carrots
1 medium sweet potato
1/2 cup squash

Why is soluble fiber so important?

Soluble fiber has been shown to reduce total blood cholesterol levels and may improve blood sugar levels in people with diabetes.

The best sources of soluble fiber are oats, dried beans and some fruits and vegetables. Although there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fiber.

How Much Fiber Per Day? Grams, Sources, Benefits, and More

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Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Brett Smiley — Updated on May 30, 2023

Guidelines advise different amounts of fiber depending on your age and sex. As you age, your fiber needs may go down.

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 digestive grunt work but doesn’t get the same glamour as vitamin D, calcium, and other nutrients.

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.

As a whole, fiber delivers a lot of health benefits:

supports weight loss
reduces cholesterol and blood sugar levels
lowers risk of cardiovascular diseases such as stroke, heart disease, and more
lowers risk of diabetes
increases digestive and bowel health
fuels healthy gut bacteria
may lower risk of colorectal and breast cancer

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 and eases symptoms such as constipation.

It’s important to eat a wide variety of foods instead of relying on one source for fiber intake.

The best way to get fiber without consuming too many calories 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.

Here are more high fiber foods to try:

Fiber-rich foods	Grams (g) per serving size
split peas, cooked	16.4 g per cup
lentils, cooked	15.6 per cup
black beans, cooked	15.4 per cup
lima beans, cooked	9.2 g per cup
green peas, cooked	8.8 g per cup
raspberries	8 g per cup
cooked barley	6 g per cup
oat bran	6 g per cup
medium pear with skin	5. 6 g per pear
medium apple with skin	4.8 g per apple
bran flakes	5.5 g per 3/4 cup
cooked Brussels sprouts	6.4 g per cup
almonds	3.6 g per 1 oz.
chia seeds	8.4 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.

Fiber is a type of carbohydrate that comes in three main forms: soluble, insoluble, and fermented 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 constipation.
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.

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.

Here are some tips for adding fiber — but not too much:

Eat whole fruits such as 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 beans and lentils daily.
Sprinkle chia seeds on cereal, smoothies, or salads.
Make sure you’re drinking plenty of water when you eat fibrous food.

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.

That said, too much fiber can also be a bad thing. And your body will speak up (literally and figuratively) with a variety of symptoms if you’re eating too much of it. 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 a condition called irritable bowel syndrome may not tolerate fiber well.

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 may cause discomfort and symptoms such as:

gas
bloating
constipation
diarrhea
abdominal cramping

Cut back on your fiber intake if you experience these symptoms and feel that they are the result of your diet and not another condition, like the stomach flu, that has similar symptoms.

If you experience severe symptoms, consult your 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.

Last medically reviewed on April 27, 2023

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Quagliani D, et al. (2017). Closing America’s fiber intake gap: Communication strategies from a Food and Fiber Summit.
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May 30, 2023

Written By

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Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Brett Smiley — Updated on May 30, 2023

Fiber. What is it, why is it needed, why and how to eat more

The World Health Organization recommends eating 400 grams (5 servings) of vegetables and fruits per day, that is, 25-30 grams of fiber.

According to statistics, Europeans consume only 50-70% of their daily fiber intake. This is especially affected by the predominance of fast food, processed foods, saturated fats, sugar and animal protein in the diet.

In this article we will tell you what fiber is, what foods contain it and how it affects the body.

What is fiber

Fiber is a complex carbohydrate and dietary fiber found in herbal products origin.

Photo by Anna Pelzer / Unsplash

It is not digested by the body, but gut bacteria use it to perform a number of functions.

There are two types of fiber – soluble and insoluble. Almost all plants contain both species, but in different proportions. Both are needed by our body.

Soluble Fiber

Photo by Brenda Godinez / Unsplash

Soluble Fiber when combined with water becomes a viscous gel-like consistency , which helps food pass through the intestines, and also has a positive effect on some indicators in the body.

Blood sugar level

Soluble fiber slows down the absorption of macronutrients from food, especially sugars. In doing so, it helps control blood glucose levels, which is important for people with insulin resistance, type 2 diabetes, or a predisposition to diabetes.

Blood cholesterol levels

Soluble fiber blocks and lowers total dietary cholesterol, including low-density lipoprotein. It helps with heart diseases and reduces the risk of their development.

Bile acids

The body uses cholesterol to make bile acids, which help break down fats and collect metabolic waste. So that bile does not accumulate in the body, soluble fiber blocks it and removes it with the stool.

Appetite and weight

Soluble fiber increases satiety and satisfies hunger for a long time.

Studies show weight loss and improvement in body mass index in overweight and obese patients.

Gut microbiota

Soluble fiber is considered a prebiotic – the main food source for beneficial gut bacteria. They, in turn, break it down and produce short-chain fatty acids.

Microbiota test Atlas will tell you about the ability of the microbiota to break down different types of fiber. You will receive nutritional advice that will help you consume enough fiber for a healthy microbiota.

Insoluble fiber

Insoluble fiber are enzyme-resistant fibers that pass through the body almost unchanged. They help shape feces and nourish intestinal bacteria .

Photo by Tom Hermans / Unsplash

Insoluble fiber stimulates the intestinal wall to secrete mucus, mucin, and fluid. The fibers absorb water to form stool, and the extra mucus helps move it through the intestines and out of the body.

How Fiber Supports a Healthy Microbiota

Getting the right amount of fiber in your diet improves multiple health outcomes through its effects on beneficial gut bacteria.

The effect of dietary fiber on strengthens the immune system, bowel regularity and reduces appetite clinically proven. For example, the fiber inulin promotes the absorption of minerals.

Fiber contributes to the regulation of sugar and cholesterol levels in the blood. This reduces the risk of type 2 diabetes and cardiovascular disease.

Photo by N I F T Y A R T ✍🏻 / Unsplash

In addition, the interaction of fiber and microbes helps control and reduce chronic inflammation, which is associated with many common diseases.

Table with a list of foods rich in fiber and their impact on health indicators

Benefit	Fiber type	Products
Satiety, decreased appetite	Dextrin, polydextrose	Wheat, potatoes, rice
Blood sugar improvement	Fructooligosaccharides, resistant starch, pyrodextrin	Legumes, wheat, rye, onion, garlic, cooked starch, vegetable bananas, chilled potatoes and pasta
Reduce inflammation and boost immunity	Arabinogalactan, 𝛃-glucan, fructooligosaccharides, galactooligosaccharides, xylo-oligosaccharides	Radishes, carrots, pears, tomatoes, bran, whole grains, mushrooms, legumes, wheat, rye, onions, garlic, chamomile and echinacea (no more than 10 grams per day)
Improvement of blood cholesterol levels	𝛃-glucan, cellulose	Bran, whole grains, mushrooms, most edible plants
Regularity of stool	𝛃-glucan	Bran, whole grains, mushrooms
Calcium and magnesium absorption	Inulin	Chicory, Jerusalem artichoke, onion, garlic

Fiber consumption reduces overall mortality and deaths due to cardiovascular problems by 15-30%.

Is a source for the synthesis of butyric acid

Butyric acid or butyrate is a short-chain fatty acid that protects the intestines from inflammation and maintains the integrity of its walls.

Intestinal bacteria produce butyrate during the fermentation of dietary fiber.

These bacteria include Faecalibacterium prausnitzii, Roseburia, Eubacterium and some others. With a lack of fiber, the production of butyric acid is disrupted, which leads to a weakened immune system and increases the risk of inflammation.

Butyrate-producing bacteria feed on fiber types such as arabinoxylan, inulin, pectin, 𝛃-glucan, polydextrose .

Photo by Estúdio Bloom / Unsplash

These fibers are found in barley, oats, chicory, Jerusalem artichoke, onions, garlic, rye, apples, citrus fruits, berries, whole grains, bran, mushrooms .

Feeds gut bacteria

Prebiotics are types of fibers that feed bacteria and stimulate their growth when ingested.

These types of fiber include:

beta-glucans,
galacto-, fructo-, xylo- and arabino-oligosaccharides,
isomaltose,
lactulose,
oligofructose,
inulin,
resistant starch.

All of them are found in herbal products .

Photo by S O C I A L . C U T / Unsplash

Clinical studies show that bacteria, like humans, are very picky eaters. Some prefer fiber from legumes, while others prefer fiber from broccoli or oatmeal.

As you can see, we really are what we eat. Did you know that genetic tests even exist for gut bacteria?

Atlas Microbiota Test analyzes bacterial DNA from your stool sample to assess the health of your gut microflora. You can find out which bacteria inhabit your gut, how they break down fiber, and how they protect you from disease.

Personalized nutritional advice to help you adjust your diet to balance bacteria and improve digestion.

With the Atlas Health app, you will always have access to test status and results, as well as the list of Top 10 products for microbiota, which is updated every week, and a smart food diary.

Nourishes Probiotic Bacteria

Beneficial bacteria maintain intestinal acidity, protect against inflammation and pathogens, boost immunity, and even reduce stress levels.

e.g. probiotic bacteria Bifidobacterium produce short chain acids acetate and lactate . These, in turn, are used by bacteria of the species Firmicutes to produce butyric acid butyrate .

Photo by Alexander Sergienko / Unsplash

Members of the community like Akkermansia have other useful qualities. They are present in the intestines of normal weight people and help control gaining and maintaining a healthy body weight.

The more dietary fiber from different sources in your diet, the more beneficial bacteria in your gut.

Effect	Fiber type	Products
Bifidobacterium growth	Arabinan, arabinoxylan, fructooligosaccharides (FOS), galactooligosaccharides (GOS), galactomannans, mannanoligosaccharides	Beets, rye, barley, oats, dairy products, chicory, Jerusalem artichoke, onion, garlic, maitake mushrooms, baker’s yeast
Growth of lactic acid bacteria	Fructooligosaccharides, inulin, galactan, galactomannan, pullulan, pyrodextrin	Cooked starch, rye, wheat, onion, garlic, legumes, dairy products, chicory, Jerusalem artichoke, red algae, maitake mushrooms
Akkermansia growth	Arabinoxylan	Rye, barley, oats

How to get more fiber in your diet

The British Nutrition, Lifestyle and Medicine Association recommends using the rainbow principle: Eat 9 every day0024 five servings of vegetables and two fruits , each of which must match one of the colors of the rainbow.

It would seem that all that is required is to consume at least 30 grams of fiber from natural products. However, fiber should be added gradually .

Finding the right balance can be difficult at first: many people make the mistake of eating too many leafy vegetables and fruits. However, they forget about the importance of foods such as grains and legumes, which are responsible for the feeling of satiety.

Rapid increases in dietary fiber often cause side effects such as bloating, gas and abdominal pain.

Fill up your diet with fiber-rich foods with our Meal Builder:

🥘 Meal base (choose one or more)

Photo by Mockup Graphics / Unsplash

Whole grains : wheat, rye, barley, oats, quinoa, buckwheat (it can be both grains and flour)
Legumes : beans, lentils, chickpeas
Starch : potatoes (cooked and chilled), green bananas, brown rice

🥬 Additional sources of fiber

Photo by Katie Smith / Unsplash

Vegetables : raw, roasted, boiled, stewed, steamed, dried
Fruit : preferably fresh, sometimes dried. Best for breakfast or dessert
Greens : fresh, dried
Mushrooms : don’t forget them too

🥑 Fats

Photo by Jessica Lewis / Unsplash

Olive oil : keep it in moderation
Avocado : delicious and high in fiber, also in moderation
9002 4 Greek Yogurt : Probiotic, great for breakfast or as a dressing

🍋 Condiments and dressings

Photo by Mariah Adams / Unsplash

Seeds and nuts : prefer raw, they will add a crunchy texture to the dish
Citrus fruits : their juice is good as a dressing
Herbs : rich taste
Spices : depending on the mood
Pepper : black, red, mixed, dried or fresh
9002 4 Sol : the main thing is not salt
Nutritional yeast : adds cheesy flavor and aroma. Best for ready meals

🥚 Proteins

Photo by CA Creative / Unsplash

Red meat, seafood and oily fish : no more than once a week each
White meat and eggs : in moderation
Vegetable protein : legumes, tofu

Learn more about what foods contain fiber in this Atlas blog post.

More Nutrient Articles on the Atlas Blog:

All You Need to Know About Fat
Carb Guide
13 Essential Vitamins

ED Jesch & TP Carr, Food Ingredients That Inhibit Cholesterol Absorption, 2017
SV Thompson et al., Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials, 2017
J Slavin & H Green, Dietary fiber and satiety, 2007
D Dhingra et al., Dietary fiber in foods: a review, 2012
World Gastroenterology Organization, Diet and the gut guidelines, 2018
Andrew Reynolds et al, Carbohydrate quality and human health: a series of systematic reviews and meta-analyses, 2019
McRorie, Johnson W. Jr PhD, FACG, AGAF, FACN, Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 2 What to Look for and How to Recommend an Effective Fiber Therapy, 2015
Max H Pittler, Edzard Ernst, Dietary supplements for body-weight reduction: a systematic review, 2004

7 sources of fiber that are available all year round

Medicine and health

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Fiber is the collective name for long sugars that our body does not break down. But fiber helps in the digestion process: it softens the food bolus and helps it move through the intestines.

Depending on gender and age, people are advised to eat 22 to 34 g of fiber per day, for example, adding vegetables and fruits to the diet. In winter, their availability decreases: some products disappear from the shelves, some become more expensive, but this does not mean that it is impossible to reach the norm. We have prepared a list of high fiber foods that are available all year round.

🌾 Cereals

Adding a serving of grains to every meal with three meals a day, you can provide yourself with almost a third of the fiber you need.

Take half a glass of uncooked cereal for one serving. The amount of fiber depends on what kind of cereal it is:
– oatmeal – from 5 to 8 g;
– bulgur – 4 g;
– quinoa – 3 g;
– Whole Grain Spaghetti – 3g

🌽 Legumes

One serving of legumes for lunch or dinner will provide an additional 13 to 25% of the required fiber.

Take half a glass of cooked or canned beans per serving. Different types of legumes contain different amounts of fiber:
– chickpeas – 8 g;
– lentils – 8 g;
– red beans – 6 g;
– green peas – 4 g

How beans and legumes are digested So for two meals you will get the recommended serving of seeds per day – about 30 g. The amount of fiber in a serving will depend on the type of seeds:
– chia – 4 g;
– pumpkin – 3 g;
– sunflower – 2 g;
– Sesame – 1 g

Important Questions for a Dietitian

🌰 Nuts

A serving of nuts can also be added to other dishes or eaten instead of a snack. The amount of fiber depends on what kind of nuts it is. One serving – a handful, or 40 g – contains:
– almonds – 5 g;
– almonds without shells – 4 g;
– peanuts – 4 g;
– pistachios – 4 g;
– walnut – 3 g.

It is important to consider that nuts are high in fat, which means calories. While these fats are healthy, if you eat too much, you can throw off the healthy balance of nutrients in your diet. It is recommended to eat no more than 160 g of nuts per week

🍇 Berries and dried fruits

When dried and frozen, a lot of fiber is retained in berries and fruits. Such products are a convenient way to get dietary fiber during periods when fresh fruits and vegetables are not available.

Half a glass of fresh or frozen berries can contain as much fiber:
– raspberries – 4 g;
– blackberry – 4 g;
– prunes – 3 g;
– strawberry – 1.5

🥑 Fruit

Fruit can be made into fruit puree, baked or stewed. But most of the fiber is in raw fruits with a peel. For example:
– pear with peel – 5.5 g;
– pear without peel – 3 g;
– apple with peel – 4 g;
– apple without peel – 2 g;
– applesauce – 3 g in 170 g;
– banana – 3 g;
– orange – 3 g

How to choose vegetables, fruits and berries

🍅 Vegetables

Vegetables can be stewed, baked, boiled. But most of the fiber in raw vegetables with a peel.