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How Many Grams of Fiber Should You Eat Every Day? Getty Images. MH Illustration.<\/p>\n
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OH GOD, FIBER? You want to talk about fiber<\/a>? The most booooooring nutrient apart from maybe potassium<\/a> (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\u2014and that\u2019s across<\/a> races and ethnicities. Which is a real shame because fiber is a nutritional powerhouse beloved in scientific research.<\/p>\n Through decades of studies, scientists have found that a diet rich in fiber can improve your heart health<\/a>, prevent and manage diabetes<\/a>, maintain a healthy weight<\/a>, keep you regular<\/a>, and generally help you feel more awesome.<\/p>\n And fiber is so much more than boring ol\u2019 prunes and Metamucil. Fiber is dark leafy greens, whole grains, nuts, legumes, seeds, all kinds of potatoes<\/a>\u2014deeply satisfying, stomach-patting foods that fill you up.<\/p>\n Now, how much fiber you actually need is somewhat controversial (see, drama!), but the short answer is that you need more.<\/p>\n Here\u2019s the long answer.<\/p>\n What Even Is Fiber?<\/p>\n FIBER IS A type of carbohydrate<\/a> (!) found in plants. Unlike sugar and starch\u2014the other two kinds of carbs\u2014your digestive system needs time to work on fiber, which likely explains many of its gut health<\/a> benefits.<\/p>\n Not to get too geeky on you, but there are technically two types of fiber\u2014and each have different functions.<\/p>\n Insoluble fiber: \u201cInsoluble\u201d meaning it doesn\u2019t dissolve in water. This is fiber found in produce, nuts, and Colon Blow<\/a>\u2014it increases the bulk of your stool as well as feelings of fullness.<\/p>\n 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\u2019ll find it in beans<\/a>, seeds, and berries.<\/p>\n Research<\/a> has shown that regularly consuming a diet high in insoluble and soluble fiber can lower blood pressure<\/a>, LDL cholesterol, diabetes risk, and even some cancers<\/a>. While scientists aren\u2019t yet clear on which type of fiber carries which benefit, you don\u2019t really have to worry about that as long as you\u2019re doing your best to eat enough.<\/p>\n How Much Fiber Should You Eat Every Day?<\/p>\n HERE COMES THE drama.<\/p>\n First there\u2019s the Dietary Guidelines for Americans<\/a>, which recommends men ages 19 to 30 consume at least 34 grams of fiber daily. (It\u2019s 31 grams for guys 31 to 50, and 28 grams for males 51+.) Then there\u2019s the American Heart Association<\/a>, 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\u2019re an active guy who needs 3,000 calories a day to fuel performances, that\u2019s 42 grams of fiber.<\/p>\n If all of this is making your head spin, Abby Langer, RD<\/a>, a Men\u2019s Health Nutrition Advisor and author of Good Food, Bad Diet<\/a>, is here to help.<\/p>\n “A good way of thinking about fiber is this: Some days will be great, some, maybe not as much. As long as overall you\u2019re consistently choosing high-fiber foods<\/a>, you shouldn\u2019t have to count every gram,\u201d says Langer.<\/p>\n “You also don\u2019t have to add a lot of fiber all at once\u2014build up to it slowly,\u201d she says. Try to integrate beans and lentils, fruits and vegetables, whole grains, and nuts. “Ask yourself at each meal and snack if there\u2019s a way to shove a bit more fiber in there. It\u2019s not about perfection; it\u2019s about being cognizant of your overall fiber intake so you can optimize it.”<\/p>\n In full acknowledgement, eating even 38 grams of fiber daily is a challenge. That\u2019s 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\u2019re in good shape, fiber-wise.<\/p>\n Would a Fiber Supplement Help?<\/p>\n POSSIBLY\u2014AND IT depends. Some signs you might not be consuming enough fiber:<\/p>\n