Goal Fiber and Water Intake
This is not a substitute for direct care by YOUR doctor. Confirm with your doctor before doing any of the following.
Getting enough fiber helps you prevent AND treat hemorrhoids , anal fissures, constipation, diarrhea, and many more gut health issues.
- You should try to get 14 grams of fiber for every 1,000 calories you eat. For fiber to work, you must also drink enough NON-CAFFEINATED BEVERAGES daily (preferably water). You may be dehydrated if your urine is dark or you are frequently thirsty. Most men need approximately 3.7 liters (15.5 cups) and women need approximately 2.7 liters (11.5 cups) of fluids a day. People with heart problems, kidney problems, and other medical conditions may need different volumes and should ask their doctor.
- For men this averages out to 30 grams of fiber daily and for women 25 grams of fiber daily
- If you consume a large amount of protein (e.g. athletes who consume 1.5 - 2 grams of protein per kg of body weight daily), you may need even more fiber in your diet.
- Even if you are a VERY HEALTHY person, you may or may not be consuming enough fiber. You ALSO need at least 64 ounces of non-caffeinated fluids daily so that the fiber can work.
- There is soluble and insoluble fiber. Psyllium husk (the active ingredient in most supplemental fiber) is a little of both. This helps “keep you regular“ by bulking your stool. “Bulking” helps by helping your intestines do their job easier and better. Insoluble fiber forms a gelatinous substance. This substance slows down digestion, helping to regulate blood sugar and decrease cholesterol.
- Most Americans do not get enough fiber. Log your daily food to see what you are consuming and slowly bring your intake up to goal. A rapid increase in the amount of fiber that you consume daily can cause bloating and gas.
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May Clinic Staff. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256. May 29, 2025.
