How Much Fiber You Need Is a Loaded Question With a Simple Answer

OH GOD, FIBER? You want to talk about fiber? The most booooooring nutrient apart from maybe potassium (maybe)? Well, all due credit to you, because most people want nothing to do with fiber. The average American has long struggled to consume enough of the nutrient—and that’s across races and ethnicities. Which is a real shame because fiber is a nutritional powerhouse beloved in scientific research.

Through decades of studies, scientists have found that a diet rich in fiber can improve your heart health, prevent and manage diabetes, maintain a healthy weight, keep you regular, and generally help you feel more awesome.

And fiber is so much more than boring ol’ prunes and Metamucil. Fiber is dark leafy greens, whole grains, nuts, legumes, seeds, all kinds of potatoes—deeply satisfying, stomach-patting foods that fill you up.

Now, how much fiber you actually need is somewhat controversial (see, drama!), but the short answer is that you need more.

Here’s the long answer.

What Even Is Fiber?

Fiber is a type of carbohydrate (!) found in plants. Unlike sugar and starch—the other two kinds of carbs—your digestive system needs time to work on fiber, which likely explains many of its gut health benefits.

Not to get too geeky on you, but there are technically two types of fiber—and each have different functions.

• Insoluble fiber: “Insoluble” meaning it doesn’t dissolve in water. This is fiber found in produce, nuts, and Colon Blow—it increases the bulk of your stool as well as feelings of fullness.
• Soluble fiber: This type dissolves in water, though it forms more of a gel in your digestive tract. This gel can help sugar absorb more slowly in your bloodstream, which helps with blood glucose regulation. You’ll find it in beans, seeds, and berries.

Research has shown that regularly consuming a diet high in insoluble and soluble fiber can lower blood pressure, LDL cholesterol, diabetes risk, and even some cancers. While scientists aren’t yet clear on which type of fiber carries which benefit, you don’t really have to worry about that as long as you’re doing your best to eat enough.

How Much Fiber Should You Eat Every Day?

Here comes the drama.

First there’s the Dietary Guidelines for Americans, which recommends men ages 19 to 30 consume at least 34 grams of fiber daily. (It’s 31 grams for guys 31 to 50, and 28 grams for males 51+.) Then there’s the American Heart Association, which sets the target at 38 grams daily. That number is seconded by the Academy of Nutrition and Dietetics, though they break it down further, stating that men should consume 14 grams of fiber for every 1,000 calories. So if you’re an active guy who needs 3,000 calories a day to fuel performances, that’s 42 grams of fiber.

If all of this is making your head spin, Abby Langer, RD, a Men’s Health Nutrition Advisor and author of Good Food, Bad Diet, is here to help.

“A good way of thinking about fiber is this: Some days will be great, some, maybe not as much. As long as overall you’re consistently choosing high-fiber foods, you shouldn’t have to count every gram,” says Langer.

“You also don’t have to add a lot of fiber all at once—build up to it slowly,” she says. Try to integrate beans and lentils, fruits and vegetables, whole grains, and nuts. “Ask yourself at each meal and snack if there’s a way to shove a bit more fiber in there. It’s not about perfection; it’s about being cognizant of your overall fiber intake so you can optimize it.”

In full acknowledgement, eating even 38 grams of fiber daily is a challenge. That’s the equivalent of 9 apples, or 12 bowls of instant oatmeal. Instead, think of your diet from a bigger-picture approach. Are you eating a wide variety of whole foods daily? Do you regularly consume fruits and vegetables whether they are fresh, frozen, or dried? If you are, you’re in good shape, fiber-wise.

Would a Fiber Supplement Help?

Possibly—and it depends. Some signs you might not be consuming enough fiber:

• You regularly experience energy crashes after eating a meal
• You feel hungry shortly after eating
• You’re constipated
• Your blood pressure numbers are high

But before you start supplementing, talk to your doctor or dietitian, who may recommend a particular type of fiber supplement for certain conditions.

But remember that with a fiber supplement you’re only getting one nutrient: fiber. Whole foods give you the fiber, but a whole host of other beneficial nutrients, too.