It’s no secret that a healthy diet is a HUGE part of living a healthy lifestyle. We all know a healthy diet may consist of fruits, vegetables, lean meats, etc. But one key element of healthy living and healthy eating that is often left out of the wellness conversation is adequate dietary fiber consumption. Many people do not know exactly how much fiber nutritionists recommend for optimal health.
The Academy of Nutrition and Dietetics states that women should aim for 25 grams of dietary fiber per day, while men should get 38 grams. Age is also something that determines how much fiber is needed in one’s daily meals. For example, women over the age of 50 need about 21 grams daily, and men over the age of 50 should aim for 30 grams daily1 . Depending on age and sex, children between the ages of 1-18 should eat 14 to 31 grams of fiber per day.
The average American is falling short on achieving the daily recommended fiber intake by more than you may think. It is estimated that only 5% of American adults and children are consuming the recommended amount of fiber1.
Increasing your fiber intake is best done gradually in order so as not to shock your system. If you consume too much fiber, your body may experience gas, bloating, diarrhea, constipation, or even abdominal cramping. Make sure to spread out your portions of fiber foods between meals as opposed to all in a single serving. Pears, raspberries, almonds, and – a fan favorite – avocados are all great sources of fiber2.
If you find you are still not meeting your daily target, Fiber Choice is here to help! Check out our tasty selection of tablets, gummies, and drops to help you achieve your fiber goals.
1 US Department of Agriculture; Agricultural Research Service. What We Eat in America: Nutrient intakes from food by gender and age. National Health and Nutrition Examination Survey (NHANES) 2009-10. http://www.ars.usda.gov/Sp2userfiles/Place/12355000/Pdf/0910/Table_1_Nin_Gen_09.Pdf. Accessed November 14, 2019.
2Butler, Natalie. How Much Fiber Should I Eat Per Day? Healthline. Published June 29, 2017. https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day. Accessed November 14, 2019.