Nutrition | Explainer
Most Adults Eat About Half the Fiber They Need
Fiber is one of the most studied nutrients in food, and one of the most commonly missed.
Ask people what nutrient they are short on and few will say fiber. Yet it is one of the biggest gaps in the modern diet.
The fix is not complicated, and it starts with the food already in most kitchens.
How much you need
The Dietary Guidelines for Americans recommend about 14 grams of fiber for every 1,000 calories you eat. For most adults that works out to roughly 25 to 34 grams a day, depending on age and sex.
Most adults fall well short. Surveys suggest typical intake is around 15 grams a day, and the large majority of men and women do not reach the recommendation.
Why it matters
A large review published in The Lancet in 2019 pooled decades of studies on fiber and health.
People who ate the most fiber, around 25 to 29 grams a day, had lower rates of death from any cause and from heart disease than those who ate the least. They also had lower rates of coronary heart disease, stroke, type 2 diabetes and bowel cancer.
Fiber also keeps digestion regular and helps you feel full for longer after a meal.
Where to find it
- Half a cup of cooked lentils: about 8 grams
- A cup of raspberries: about 8 grams
- Half a cup of cooked chickpeas or black beans: about 6 to 8 grams
- A medium pear with the skin on: about 5 to 6 grams
- A cup of cooked oatmeal: about 4 grams
- A slice of whole grain bread: about 2 to 3 grams
Swap white bread and pasta for whole grain versions, add beans or lentils to soups and salads, and keep fruit with the skin on where you can.
Go slowly
A sudden jump in fiber can cause bloating and gas. Add a little at a time over a few weeks, and drink more water as you go so the fiber can do its job.