Health Nutrition & Diet This Is How Much Fiber You Really Need a Day—and How to Eat Enough of It Plus, the best fiber-fueled foods to stock up on. By Christina Manian, RDN Updated on January 26, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process In This Article View All In This Article What Is Fiber? How Much Fiber Do I Need Everyday? Fiber Health Benefits What to Know Before Increasing Your Fiber Intake Tips for Getting More Fiber Out of Your Foods 7 Foods High in Fiber We’re constantly inundated with advertisements for the latest fiber supplements and high-fiber products saturating the health and wellness market. These calls to action to get more fiber into our systems are no hoax, however, as dietary fiber is associated with so many positive health outcomes. But the simple truth is that the easiest way to up your fiber intake and meet your daily dietary fiber needs is to eat more healthy, fiber-rich foods—no supplement swallowing needed. Here’s why fiber is so beneficial to our bodies, how much fiber to eat every day, and the best high-fiber foods that can help you get there. What Is Fiber? Fiber is actually a type of carbohydrate—one of the three main macronutrient groups alongside fat and protein. Fiber is not fully digested by the body, and this is integral to many of its health benefits (more on those in a minute). Fiber is primarily broken down into two groups: soluble fiber and insoluble fiber (and we need both). Soluble fiber dissolves in water to form a gel, while insoluble fiber acts more like “roughage” that moves through the gastrointestinal (GI) tract intact. Both of these fiber groups have their own unique health benefits, as well as additional fiber varieties categorized within them. You’ll often see fiber used synonymously with the term “complex carbohydrates,” a descriptor that encompasses many of the healthiest and highest-fiber foods available to us, including fruits, vegetables, whole grains, and legumes. These differ greatly from their simple carbohydrate counterparts, or refined carbohydrates, which include quickly metabolized, fiber-stripped options like sugar-rich beverages, “white” and refined grains, many processed snack foods, and desserts. Are Potatoes Good for You? We Asked a Nutritionist to Explain Valeriia Horovets/Getty Images How Much Fiber Do I Need Everyday? How much fiber should you aim to eat on a daily basis? Here's the recommended dietary reference intake (DRI), or the amount of fiber to consume daily: Children ages 1 to 3 years: 19 grams (g)Children ages 4 to 8 years: 25 gGirls 9 to 18 years: 26 gBoys 9 to 13 years: 31 gBoys 14 to 18 years: 38 gWomen aged 19 to 50 years: 25 gMen aged 19 to 50 years: 38 gWomen aged 51 and older: 21 gMen aged 51 and older: 31 g Meanwhile, the Academy of Nutrition and Dietetics recommends 14 grams of fiber for every 1,000 calories you eat. However, this recommendation isn’t optimal, in my opinion, as many of us don’t count calories. Generally, as a dietitian, I think adults free from pre-existing conditions that would impact their fiber needs should generally strive for about 30 grams per day for maximum benefits. When we dip much below half that amount everyday for extended periods of time, we’ll miss out on a lot of the health perks fiber can offer us and may struggle with more nagging G.I. symptoms like constipation. Fiber Health Benefits Here are the most notable health benefits associated with this carbohydrate subcategory: Fiber Promotes Healthy Digestion Soluble and insoluble fiber play important roles in healthy, regular digestion. The gel that soluble fiber creates in the body thickens the stool, helping to prevent and treat diarrhea. Meanwhile, the roughage effect of insoluble fiber helps to push food through our GI tract, oftentimes addressing constipation. The 7 Best Foods for Gut Health, Plus Other Tips from a Registered Dietitian Fiber Helps the Gut Microbiome Thrive While on the topic of gut health, fiber also helps to build a flourishing gut microbiome. This is due to soluble fiber acting as a prebiotic, or a form of food, for the beneficial microbes living in the biome. While the microbiome plays a pivotal role in healthy digestion, it is also linked to immune and brain health (among other benefits), and the research here is just getting started. 16 Best Fruits and Vegetables For Gut Health, According to RDs Fiber Improves Cholesterol Levels Soluble fiber supports heart health. It binds to dietary cholesterol in the small intestine, passing it through the body instead of leaving it behind to be absorbed. When we have elevated blood cholesterol levels over extended periods of time, atherosclerosis, or clogged veins or arteries, can result. This condition is a classic symptom of heart disease. Fiber Supports Healthy Blood Sugar Regulation Circling back to simple and complex carbohydrates, our body metabolizes simple carbohydrates (which often has had its original fiber content removed) quickly, resulting in a more rapid blood sugar spike. When we eat complex carbohydrates, however, the fiber found in them slows down digestion, resulting in a delayed, more gradual, and usually less severe rise in sugars. This is especially critical for those with metabolic conditions like type 2 diabetes, but it’s important for all of us, as having a steadier blood sugar response will lend to more stable energy levels throughout the day and support healthy metabolism. Fiber Increases Satiety Due to fiber’s effect of slowing digestion, it helps us to feel fuller for longer and more satisfied after eating. This benefit helps us to get the most energy bang for our buck from meals and snacks—hence why it’s a great idea to include a complex source of fiber whenever you can. 31 Tasty, Healthy Snacks to Help You Bid Farewell to Hanger for Good What to Know Before Increasing Your Fiber Intake Do keep in mind, however, that if you aren’t typically eating that much fiber on a daily basis, it’s important to increase your intake gradually and drink plenty of water. This is because rapidly increasing your fiber intake in general, or doing so without the water needed to move this nutrient through the GI tract appropriately, can cause digestive upset such as constipation, gas, or bloating. 21 Healthiest Vegetables to Incorporate Into Your Diet, According to RDs Tips for Getting More Fiber Out of Your Foods Eat the skins, peels, and seeds when you can: The more skins, peels, and seeds of these foods you can reasonably consume, the better, as their fiber is most concentrated in these places.Smoothies and juices contain some nutrients, but not the fiber. While fruit and veggie smoothies and juices are healthy and delicious, they provide less fiber than they would in their whole or original forms, since the processes of blending and juicing does remove some of the fiber content. In the same vein, the more cooked down a food gets (especially to a soft consistency), the less beneficial work your GI will need to do to break down any fiber the food contains. So in terms of fiber content, the more whole, raw, and crunchy the produce, the better. 7 Foods High in Fiber 1. Artichokes Often a less common veggie choice, artichoke is such a fantastic option to up your fiber intake. Artichoke contains nearly 10 grams of fiber in one cup cooked. Enjoying this blooming veggie in pasta dishes, on pizza, beside entree proteins, in salads, and stirred into your favorite dip can help you meet your goals in no time. 2. Lentils All legumes deliver lots of fiber, lentils are one of the best sources. In half a cup of lentils you’ll find a staggering 8 grams of fiber, and whether they’re featured in a delicious dal, curry, or soup, lentils will have even more staying power thanks to the healthy dose of protein they also offer. 3. Pumpkin Don't let its creamy texture fool you—pumpkin is one of the higher fiber fruits (yes, it's a fruit!) you can find. This is thanks to the 7 grams found in one cup of canned pumpkin, which can easily be integrated into either sweet or savory dishes. 4. Raspberries When it comes to high fiber foods, berries often top the list since they're effectively little packages of seeds and skins—both of which are concentrated sources of fiber. Raspberries are the highest fiber berry with 8 grams in one cup. 5. Chia Seeds Chia seeds are so well-known for being a complete protein and omega-3 fatty acid source, but their fiber makes them a triple threat. A mere 1 ounce contains 10 grams of fiber. 6. Popcorn Say hello to your new favorite, high-fiber snack: Popcorn! Three cups (which is probably more than we even want in a sitting!) offers nearly 5 grams of fiber. Try opting for olive oil and nutritional yeast over the butter and salt the next time you pop your kernels to up its nutritional benefits even further. 7. Almonds Almonds are one of the highest fiber and most nutrient-dense nuts around—the perfect afternoon snack. In 1 ounce you’ll find almost 4 grams of fiber, alongside heart-healthy fats, protein, and a whole bunch of vitamins and minerals. 10 Wholesome (and Easy) High-Fiber Meals Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Soliman GA. Dietary fiber, atherosclerosis, and cardiovascular disease. Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155 Academy of Nutrition and Dietetics. Fiber. Shi N, Li N, Duan X, Niu H. Interaction between the gut microbiome and mucosal immune system. Military Med Res. 2017;4(1):14. doi:10.1186/s40779-017-0122-9 Carabotti M, Scirocco A, Maselli MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015;28(2):203-209 Fuller S, Beck E, Salman H, Tapsell L. New horizons for the study of dietary fiber and health: A review. Plant Foods Hum Nutr. 2016;71(1):1-12. doi:10.1007/s11130-016-0529-6. USDA FoodData Central. Artichokes, (globe or french), cooked, boiled, drained, with salt. USDA FoodData Central. Lentils, mature seeds, cooked, boiled, with salt. USDA FoodData Central. Pumpkin, canned, with salt. USDA FoodData Central. Raspberries, raw. USDA FoodData Central. Seeds, chia seeds, dried. USDA FoodData Central. Snacks, popcorn, air-popped (Unsalted). USDA FoodData Central. Nuts, almonds.