According to Harvard Health, Americans consume an average of 10-15 grams of fiber per day. However, health recommendations suggest approximately 25 grams per day for women and 38 grams per day for men. Another recommendation (and my preferred) is about 14 grams for every 1,000 calories consumed.

Closing America’s Fiber Intake Gap of the National Institute of Health will forever be one of my favorite published articles. It mentions that an estimated 95% of American do not meet fiber recommendations — yes, only 5% of the population meets recommended fiber intake!!! 🤯

Needless to say, fiber is worth talking about.

What is fiber?

Fiber is a complex carbohydrate that is unable to be broken down by human enzymes.

Why is fiber important?

Fiber is probably most well-known for its digestive benefits — it helps normalize bowel movements and “cleans” the colon. Additional benefits include:

Promotes healthy blood sugar levels because it reduces rate sugar is absorbed into bloodstream
Helps keep you fuller for longer — high fiber foods tend to be more filling and break down slower than carbs not high in fiber. This also promotes healthy weight maintenance.
Helps clear out bacteria buildup in the intestines

Can you eat too much fiber?

Fiber is SO important, but YES you can overdo.

Too much fiber — or simply increasing intake too quickly — may cause digestive discomfort such as constipation, diarrhea, or bloating.

According to OFNC, most people can tolerate 40+ grams of fiber per day when increased gradually. The key here is gradual. Even too quickly consuming the recommended amount may be uncomfortable — such as, if someone is currently eating <10 grams of fiber per day and they immediately increase to the recommended amount of 25 grams, they may experience bloating, gas, etc. However, gradual increases promote positive biofeedback such as healthy digestion, sustained energy levels, and satiation after meals.

So — how do I increase my fiber?

Based on the statistic of 95% of Americans not meeting recommended fiber intake, I am going to take a wild guess that you may just need to increase your fiber. 😜 Fear not — cheat sheet below!