We’ve all heard that fiber is good for us, but how much should we actually be eating? And why do so many people fall short of the recommended intake? The truth is, most adults consume far less fiber than they should, with many eating less than half the recommended daily amount. According to the Dietary Guidelines for Americans (2020–2025), adults should aim for 14 grams of fiber for every 1,000 calories they consume about 28 to 34 grams a day for most men.
So, why aren’t we getting enough? Dr. Walter Willett, a leading nutrition expert from Harvard’s T.H. Chan School of Public Health, points to poor dietary choices. “Processed foods, made from refined grains like white rice and flour, have been stripped of their fiber. These foods are staples in many diets today,” he says. Think about pasta, pastries, cakes, and crackers delicious but lacking in fiber. Another factor is the aging process; as people grow older, their calorie needs tend to decrease, leading to smaller meals that may not provide enough fiber. Additionally, many high-fiber foods, such as vegetables and whole grains, require more chewing, which can be challenging for some older adults.
There are two types of fiber to be aware of: soluble and insoluble. Soluble fiber, found in foods like oats, beans, and some fruits, absorbs water and forms a gel-like substance in the stomach. This helps slow digestion, keep you full, and soften stools. Insoluble fiber, found in foods like whole wheat, nuts, and vegetables, doesn’t dissolve in water but adds bulk to stool, helping to prevent constipation.
The benefits of fiber go beyond digestive health. A high-fiber diet can lower LDL (bad) cholesterol, reduce the risk of heart disease, and even decrease the likelihood of developing cancer and diabetes. Research also suggests that fiber plays a key role in supporting a healthy gut microbiome, which is linked to a stronger immune system and reduced inflammation. In fact, studies have even found that adequate fiber intake may help lower the risk of developing dementia.
Getting more fiber in your diet is easier than you think. Incorporating a variety of fiber-rich foods into your meals can go a long way. Fruits, vegetables, legumes, nuts, seeds, and whole grains are all excellent sources of fiber. For example, aim to eat two to four servings of fruit, two to five servings of vegetables, whole grains, or legumes, and one to two servings of nuts and seeds each day. But don’t get bogged down in counting grams just focus on eating a range of these foods and avoid refined grains.
If you’re just starting, don’t worry about getting every type of fiber in every meal. “It’s perfectly fine to start with just one or two fiber-rich foods that you enjoy,” Dr. Willett advises. For instance, if you love blueberries, aim to have two servings daily and gradually expand from there.
Fiber supplements, such as those from brands like Benefiber and Metamucil, can also be helpful for some people, especially those with food sensitivities or digestive issues. However, Dr. Willett stresses that supplements should never replace whole foods, as they don’t provide the additional nutrients found in fiber-rich foods.
Making small, manageable changes to your eating habits can make a big difference. Swap white pasta for whole-grain options, incorporate beans or lentils into your meals at least three times a week, and replace white rice with whole grains like brown rice or bulgur. Start your day with a hearty bowl of steel-cut oatmeal, topped with nuts and fruit for extra fiber.
But be careful—too much fiber too quickly can cause digestive discomfort, including bloating, gas, or cramps. As you increase your fiber intake, do so gradually and make sure you’re drinking plenty of water to support digestion.
The good news is that making these changes doesn’t have to be overwhelming. By taking small steps toward adding more fiber to your diet, you can significantly improve your digestive health, reduce disease risks, and feel better overall. Start today with a simple, fiber-rich meal and build from there. Your body will thank you!
