How Much Fiber Do You Need? Simple Ways to Get More

Fiber is one of the simplest things you can add to your plate for a happier gut. Your gut bacteria help break down certain dietary fibers your body can't break down on its own.⁴ Here's how much you need, where to find it, and how to add more without the gas and bloating.

How much fiber do you need?

Adults should get 22 to 34 grams of fiber a day. The exact amount depends on your age and sex.¹

Not sure how much you eat now? Try writing down what you eat for a few days. It's an easy way to see where you stand before you change anything.

Why your gut loves fiber

• It feeds your microbes. The microbes in your gut need a variety of plant fibers to thrive.⁴
• It can help with constipation. Eating more high-fiber foods is one of the diet changes that can help treat constipation at home.³
• Some fiber foods are prebiotics. Prebiotics are food for your gut's microorganisms, and prebiotic foods are usually high in a type of fiber called fermentable soluble fiber.⁵

Where to find it

• Whole grains: whole wheat bread and pasta, oatmeal and bran flake cereals¹
• Legumes: lentils, black beans, kidney beans, soybeans and chickpeas¹
• Fruits: berries, apples with the skin on, oranges and pears¹
• Vegetables: carrots, broccoli, green peas and collard greens¹
• Nuts: almonds, peanuts and pecans¹

Want to feed your good bacteria, too? Garlic, onions, leeks, asparagus and soybeans contain inulin, a prebiotic fiber.⁵ Oats, barley, beans, green bananas and potatoes that are boiled and then chilled contain resistant starch, another kind of prebiotic.⁵

Go slow: how to add fiber without the bloat

• Add fiber to your diet a little at a time so your body gets used to the change.¹
• Too much fiber at once can cause gas. Adding fiber slowly, by 2 to 3 grams a day, may help prevent gas and bloating.²
• Drink plenty of liquids to help the fiber work better. Ask your health care professional how much to drink each day.¹
• If you take a fiber supplement, drink plenty of water and other liquids with it, too.³

Easy swaps to try this week

• Start your day with oatmeal or a bran flake cereal.¹
• Stir lentils, black beans or chickpeas into soups and salads.¹
• Snack on an apple with the skin on, a pear or a handful of almonds.¹
• Cut back on foods with little or no fiber, like chips, fast food and processed foods such as hot dogs.¹

You don't need a perfect diet. Pick one swap, stick with it for a week, then add another.

Check with your doctor first

If you have a health condition, or you're thinking about starting a supplement, talk with your doctor or a registered dietitian before making big changes to how you eat.

Sources

1. Eating, Diet, & Nutrition for Constipation, National Institute of Diabetes and Digestive and Kidney Diseases (NIH)
2. Eating, Diet, & Nutrition for Irritable Bowel Syndrome, National Institute of Diabetes and Digestive and Kidney Diseases (NIH)
3. Treatment for Constipation, National Institute of Diabetes and Digestive and Kidney Diseases (NIH)
4. Gut Microbiome, Cleveland Clinic
5. What Are Prebiotics and What Do They Do?, Cleveland Clinic

For education only, not medical advice. Talk with your doctor or a registered dietitian before making big changes to your diet or starting supplements.