How Much Fiber Should You Be Getting Per Day?

What Is Fiber (And Why Is It Important?)?

Fiber is a type of carbohydrate that is widely found in whole-grain foods, legumes, fruits and vegetables.² It helps support healthy digestion and overall gut health.

There are two types of fiber: insoluble and soluble fiber. It’s important you get both.

• Insoluble fiber. This type of fiber is not soluble in water, meaning it doesn’t dissolve. It adds bulk to stools, making them softer and easier to pass.²
• Soluble fiber. This type dissolves in water, transforming into a gel-like substance. Soluble fiber may help slow glucose absorption and support healthy post-meal blood sugar responses.^2,4

How Much Fiber Should You Be Getting?

The general guideline for all adults is to get 25 to 38 grams of fiber daily.¹

Here are the daily reference intakes by age and sex.¹

Sex	Age Range in Years	Dietary Reference Intake
Women	19 to 50	25 grams
	50+	21 grams
Men	19 to 50	38 grams
	50+	30 grams

These numbers are based on a general guideline of 14 grams of fiber per 1,000 calories consumed per day.¹

95% of Americans are not meeting their recommended daily fiber intake.¹

Key Signs You’re Not Getting Enough Fiber

Wondering if you’re not getting enough fiber? These are common signs.

• You’re constipated and irregular. You may experience abdominal discomfort and bloating. Passing stools is painful and infrequent. And when you do, the stool isn’t soft: it’s hard and lumpy. Your stool should be soft, well-formed and easy to pass.³
• You get “hangry.” Feeling hungry and angry? Fiber may help promote fullness and support healthy blood sugar balance. When meals are low in fiber, you may feel hungry again soon after eating.⁴
• Your diet isn’t well-rounded. A diet high in red meat and processed foods is usually a diet that’s low in fiber.⁵ Look at your plate. Are you regularly incorporating vegetables, whole grains, fruits and beans/legumes?⁵ Aim to incorporate high fiber foods into your meals.

How to Master the Art of “Fibermaxxing”

Fibermaxxing is a wellness trend focused on increasing fiber intake to support digestion, balanced nutrition, and more. But if you’re already not getting enough fiber in your diet, the better choice is simply to get enough without overdoing it too quickly.

Here are the best tips for getting more fiber in your diet.

1. Take It Slowly

If you’re not currently consuming much fiber in your diet, don’t “fibermaxx” it yet. You can definitely have too much fiber. Ramping up your fiber intake too fast can increase symptoms like bloating, gas and diarrhea.⁶ Gradually increasing fiber intake may help minimize these effects.

2. Swap Out Processed Carbohydrates for Fiber-Rich Whole Grains

Refined carbohydrates contain significantly less fiber than their whole food counterparts.⁵ Instead of choosing white bread, consider whole-grain breads, such as seeded bread.

For your next taco dinner, maybe switch from flour tortillas to corn tortillas. Go for wild rice instead of white rice.

3. Drink Enough Water

Fiber works best when you’re drinking enough fluids throughout the day. If you increase fiber without drinking enough fluids, you may worsen constipation or feel more bloated and uncomfortable.⁶

4. Incorporate Fiber-Rich Snacks Throughout the Day

Swap the potato chips and sweet treats for fiber-rich foods. Choose fruit for a fiber-rich snack, like an apple or orange. For apples and pears, keep the skin on because it contains plenty of fiber.⁷ Sprinkle some granola or chia seeds onto a cup of Greek yogurt. Or maybe create some crunchy chickpea snacks in the oven, baked and tossed in spices.

5. Add Veggies to Your Meals

Eat a colorful variety of veggies to get insoluble and soluble fiber. Choose carrots, sweet potatoes, leafy greens, broccoli, corn and cauliflower – most of your veggies will contain fiber.⁸

6. Load Up on the Legumes

Chickpeas, kidney beans, lentils and other legumes are your fiber champs. Add chickpeas to salads, black beans to tacos or add lentils to a hearty soup.

7. Add a Fiber Supplement

Incorporate a powdered prebiotic fiber supplement like Benefiber Original to your routine. Benefiber Original Powder contains one single ingredient: wheat dextrin — a prebiotic fiber that’s gluten-free and sugar-free. It’s plant-based and helps to improve microbiome balance.⁹

For fiber on the go, choose Benefiber Prebiotic Fiber Gummies.

Keep in mind that fiber supplements can’t account for all the fiber in your diet. Fiber supplements are a solid backup when life gets in the way.

At the end of the day, fill your plate with vegetables, fruits, whole grains and legumes, check nutrition labels and listen to your gut – literally.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.