The short version
- Aim for about 14 grams per 1,000 calories, or roughly 25 grams a day for many women.
- Whole grains, beans, fruit with the skin on and nuts all help.
- Increase slowly and drink plenty of water.
Gut health is everywhere right now, from probiotic sodas to elaborate supplement stacks. But one of the most useful, well-studied habits is far less flashy: eating enough fiber.
What fiber does
Fiber is the part of plant foods your body cannot fully digest. That is exactly why it is helpful. It adds bulk that keeps digestion moving, helps you feel full and feeds the beneficial bacteria in your gut. Diets higher in fiber are also linked with better heart health and steadier blood sugar.
How much you need
The Dietary Guidelines for Americans recommend about 14 grams of fiber for every 1,000 calories you eat. For many women, that works out to roughly 25 grams a day, with slightly lower targets after age 50.
Most people fall well short. An analysis of national survey data presented at the American Society for Nutrition’s 2021 meeting found that only about 9 percent of women and 5 percent of men met the recommendation.
Easy ways to add more
- Start the day with whole grains. Oats, whole grain toast or a higher-fiber cereal give you a head start.
- Add a handful of beans or lentils. Toss them into soups, salads or grain bowls.
- Keep the skins. Apples, pears and potatoes have a good amount of fiber in the peel.
- Snack on fruit, nuts and seeds. Berries, a pear or a small handful of almonds all count.
- Swap refined for whole. Brown rice, whole wheat pasta and farro are simple trades.
Go slowly
If you are eating much less than the recommendation now, increase gradually over a couple of weeks and drink plenty of water. Adding a lot at once can cause bloating and discomfort.
The takeaway
Before buying another gut health product, look at your plate. Building up to about 25 grams of fiber a day from whole foods is one of the simplest changes with the broadest benefits.
This article is for general education and isn’t medical advice. Talk with your doctor about your own health, especially before making big changes.
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