Fiber Explained: How Much You Need and Where to Get It
Fiber is the part of plant foods your body cannot fully digest, and it plays a big role in digestion, fullness, and steady blood sugar. Most people eat far less fiber than recommended, but small daily swaps can close the gap.
How much fiber do you need?
General guidance is about 25 grams per day for women and 38 grams per day for men, with lower amounts for children. Aim to build up gradually and drink enough water, so added fiber does not cause bloating or discomfort.
Where to get it
- Oats, whole wheat, brown rice, and quinoa
- Beans, lentils, and chickpeas
- Berries, apples, and pears
- Broccoli, carrots, and leafy greens
- Nuts and seeds
Easy start: add berries to breakfast, choose whole grains at lunch, and include beans or lentils plus a vegetable at dinner.
