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| Ahhh, good ol’ fiber. Vital for a happy and healthy gut, it can support nutrient absorption, help prevent constipation, reduce blood sugar levels, and even decrease your risk of heart disease and type 2 diabetes.
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| As you’ve probably seen online, fiber is having a moment, with “fibermaxxing” trending as one of the latest buzzwords. People are more curious than ever about ways to boost their intake, and brands are infusing it into everything from “super powders” to popcorn bags. But getting enough each day doesn’t have to be so complicated.
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| Let’s talk about how much fiber you really need each day, the best sources, and other ways to manage your gut health.
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Be well,
Morgan Mandriota
Newsletter Editor, Healthline
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Written by Morgan Mandriota
June 15, 2026 • 4 min read |
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| How much fiber do you need per day?
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| For most adults, the Adequate Intake (AI) for fiber is 14 grams (g) for every 1,000 calories consumed. While people’s calorie needs vary, the average is around 38 g for men and 25 g for women. |
| While it’s best to aim for a variety of fiber types, a healthcare professional may recommend prioritizing soluble or insoluble fiber, depending on any existing health conditions. If you don’t consume enough fiber each day, you might experience symptoms like constipation, abdominal discomfort, or feeling hungry shortly after meals. |
| If you suspect that you’re one of the many people who need more fiber, these tips can help. |
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