Fiber: Benefits, Sources and Daily Goals
Most adults eat only half the fiber they need. See why it matters and how to add it.
Why fiber helps
Fiber feeds gut bacteria, slows sugar absorption, lowers LDL cholesterol and keeps bowels regular. High intakes are linked to lower rates of heart disease and bowel cancer.
Goals and sources
Aim for about 25 g a day for women and 38 g for men, or 14 g per 1,000 kcal. Beans, lentils, oats, berries, vegetables and whole grains are rich sources.
Add it gradually
Increase intake over a couple of weeks and drink more water to limit gas and bloating.
Try it: Fiber Intake Calculator
Example with sample values. Open the full calculator →
The guideline is 14 g of fiber per 1,000 kcal. Add fiber gradually and drink water to avoid bloating.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.