How Much Fiber Should I

Eat Per Day?

 Benefits of fiber

 Increasing fiber

 Types of fiber

 Extra tips

 Too much fiber

Recommended intake of fiber

per day
According to the Food and Drug AdministrationTrusted Source, 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 AmericansTrusted Source 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 gramsTrusted Source 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 dayTrusted Source.
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.

Why is fiber essential for your

health?
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. 
How to increase your 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

boiled split peas and lentils; black, lima, and baked beans 10–15 g per cup

green peas, boiled 8.8 g per cup

raspberries  8 g per cup

cooked whole wheat spaghetti  6.3 g per cup

cooked barley  6 g per cup

medium pear with skin 5.5 g per pear

medium oat bran muffin 5.2 g per muffin

medium apple with skin  4.4 g per apple

bran flakes 5.5 g per 3/4 cup

cooked instant oatmeal 4 g per cup

brown rice 3.5 g per cup

boiled Brussels sprouts 4.1 g per cup

almonds 3 g per 1 oz. (23 almonds)

chia seeds 10.6 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. 
Sources of fiber by type
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.

Other tips on increasing your

fiber intake
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. 

Symptoms of too much fiber

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.
What is unsaturated fat?
Unsaturated fats are loosely packed. They tend to be liquid at room
temperature.

There are two main types of unsaturated fat:

Monounsaturated fats

Research shows that consumption of plant-based monounsaturated fats

may help lower your risk for cardiovascular disease and overall mortality.

Foods that are highest in monounsaturated fats include:

 olive oil
 peanut oil
 avocados
 most nuts
 most seeds

Polyunsaturated fats

Your body needs polyunsaturated fats to function. Polyunsaturated fats

help with muscle movement and blood clotting. Since your body doesn’t
make this type of fat, you have to get it through your diet.

Polyunsaturated fats can be further divided into two types: omega-3 and
omega-6 fatty acids.

Omega-3 fatty acids are beneficial for heart health.

The best sources of omega-3 fatty acids are:

  fatty fish, such as sardines, tuna, salmon, trout, mackerel, and
herring
 ground flax and flaxseed oil
 soybeans
 oysters
 walnuts
 sunflower seeds
 chia seeds
 hemp seeds

There’s debate about the inflammatory role of omega-6 fatty acids. Most
Americans consume more than enough of them. Consuming too many
foods rich in omega-6 fats may increase inflammation in your body and
raise your risk for certain health conditions, including obesity.

Omega-6 fatty acids can be found in:

 canola oil
 safflower oil
 soybean oil
 sunflower oil
 walnut oil
 corn oil

According to Harvard Medical School, recent research reveals that there’s

not enough evidence that saturated fat raises your risk for cardiovascular
disease.

However, according to a 2017 studyTrusted Source, evidence suggests

that choosing polyunsaturated fats in place of saturated fat may reduce the
risk. That’s not the case if you replace saturated fat with sugar and
processed carbohydrates.
Some oils may have more health benefits than others. Canola oil, although
considered an unsaturated fat, is highly refined. According to a 2018 study,
research has shown that it may have negative effects on health. Eating oils
in moderation and varying your intake of types of oils is recommended.

A 2016 studyTrusted Source has found that repeatedly heating vegetable

oils can decrease their antioxidant activity and increase free radical
production, which may lead to poor health effects. Avoid overheating or
burning of vegetable oils to keep their nutrient content.

What are the recommended

levels of fat intake?
People need fats, so you don’t have to do without them. However,
regulatory authorities recommend that you eat saturated fat in moderation.

The American Heart AssociationTrusted Source recommends limiting your

intake of saturated fat to less than 6 percentTrusted Source of your daily
calories. That translates to about 120 caloriesTrusted Source, or about 13
grams per dayTrusted Source on a 2,000-calorie daily diet.

According to the Cleveland Clinic, total fat intake should be between 20

and 35 percent, which is equal to 44 to 77 grams of total fat daily on a
2,000-calorie diet.

However, research shows that certain higher fat diets, such as

the Mediterranean diet, and low-carbohydrate diets, are beneficial for
overall health. Ultimately, your energy needs, genetics, and lifestyle are the
best indicators of your macronutrient needs.
Eating 100–150 grams per day

This is a moderate carb intake. It may work for people who are lean, active, and
trying to stay healthy and maintain their weight.

It’s possible to lose weight at this — and any — carb intake, but you may also
need to be aware of calorie intake and portion sizes to lose weight.

Carbs you can eat include:

 all vegetables
 several pieces of fruit per day
 moderate amounts of healthy starches, like potatoes, sweet potatoes, and
healthier grains, like rice and oats

Eating 50–100 grams per day

This range may be beneficial if you want to lose weight while keeping some carb
sources in the diet. It may also help to maintain your weight if you’re sensitive to
carbs.

Carbs you can eat include:

 plenty of vegetables
 2–3 pieces of fruit per day
 minimal amounts of starchy carbs

Eating 20–50 grams per day

This is where the low carb diet has bigger effects on metabolism. This is a possible
range for people who want to lose weight fast, or have metabolic problems,
obesity, or diabetes.
When eating less than 50 grams per day, the body will go into ketosis, supplying
energy for the brain via so-called ketone bodies. This is likely to dampen your
appetite and cause you to lose weight automatically.

Carbs you can eat include:

 plenty of low carb vegetables

 some berries, maybe with whipped cream
 trace carbs from other foods, like avocados, nuts, and seeds

Be aware that a low carb diet doesn’t mean it’s a no-carb diet. There’s room for
plenty of low carb vegetables.

It’s important to experiment

Each individual is unique and what works for one person may not work for the
next. It’s important to do some self-experimentation and figure out what works
best for you.

If you have type 2 diabetes, talk to your healthcare provider before making any
changes, because this diet can drastically reduce your need for medication.

SUMMARY

For people who are physically active or want to maintain their weight, a range of
100–150 grams of carbs per day may have benefits. For those aiming to lose
weight quickly, going under 50 grams per day under the guidance of a healthcare
provider may help.

Types of carbs and what to

focus on
A low carb diet isn’t just about weight loss, it may also improve your health.

For this reason, the diet should be based on whole, unprocessed foods and healthy
carb sources.

Low carb junk foods are often unhealthy.

If you want to improve your health, choose unprocessed foods such as:

 lean meats 
 fish 
 eggs 
 vegetables 
 nuts 
 avocados 
 healthy fats

Choose carbohydrate sources that include fiber. If you prefer a moderate carb
intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats,
and brown rice.

Added sugars and other refined carbs are always unhealthy options, it’s
recommended that you limit or avoid them.

For more details on specific foods to eat, check out this list of low carb foods and
this detailed low carb meal plan and sample menu.

SUMMARY

It’s very important to choose healthy, fiber-rich carb sources. A healthy diet
includes plenty of vegetables, even at the lowest level of carb intake.
Low carb diets help you burn fat
Low carb diets greatly reduce your blood levels of insulin, a hormone that brings
the glucose from carbs into the body’s cells.

One of the functions of insulin is to store fat. Many experts believe that the reason
low carb diets work so well is that they reduce your levels of this hormone.

Another thing that insulin does is to tell the kidneys to retain sodium. This is the
reason high carb diets can cause excess water retention.

When you cut carbs, you reduce insulin and your kidneys start shedding excess
water (11Trusted Source, 12).

It’s common for people to lose a lot of water weight in the first few days on a low
carb diet. Some dietitians suggest you might lose up to 5–10 pounds (2.3–4.5 kg)
this way.

Weight loss will slow down after the first week, but your fat mass may continue to
decrease if you maintain the diet.

One study compared low carb and low fat diets and used DEXA scanners, which
are very accurate measures of body composition. The low carb dieters lost
significant amounts of body fat and gained muscle at the same time (13Trusted
Source).

Studies also show that low carb diets are particularly effective at reducing the fat in
your abdominal cavity, also known as visceral fat or belly fat. This is the most
dangerous fat and is strongly associated with many diseases (14Trusted Source).

If you’re new to low carb eating, you’ll probably need to go through an adaptation
phase where your body is getting used to burning fat instead of carbs.
This is called the “low carb flu,” and it’s usually over within a few days. After this
initial phase is over, many people report having more energy than before, with no
afternoon dips in energy that are common on high carb diets.