Most health-conscious individuals know fiber is an essential part of a balanced diet. But many do not know exactly how much fiber nutritionists recommend for optimal health.
According to the Academy of Nutrition and Dietetics, women should consume 25 grams of fiber per day, and men should aim for 38 grams. Age matters when it comes to fiber intake: women over 50 should aim for 21 grams while men should target 30 grams.
Many Americans, however, aren’t meeting their fiber intake goals. In fact, most Americans are only getting half the recommended amount. Fiber intake has been shown to reduce the risk of heart disease, diabetes, diverticular disease, and constipation, according to the Harvard T.H. Chan School of Public Health, so it’s vital individuals get enough fiber in their diets.
How can we close the fiber gap? First, include fiber-rich foods in your daily diet. Pears, raspberries, avocados, almonds, and even popcorn are all great sources of fiber.
If you’re still not meeting your target, consider a fiber supplement, which can make getting enough fiber a quick and delicious part of your daily routine.