Goal Fiber and Water Intake

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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.  

• Many times, even a lot of fiber in your diet will not work as well as taking extra fiber by itself. Fiber is a part of your diet and supplemental fiber is the same as the fiber in your diet, but in a large amount all at once.

1. Pick your fiber supplement. Products with psyllium husk (Metamucil or similar generic brands) work the best, but it is most important to use the fiber that you can like and will continue to use regularly. Sugar-free options tend to work better.
   1. Metamucil: main ingredient is psyllium husk, good mixture of insoluble and soluble fiber, must drink relatively quickly to avoid liquid becoming solidified, can cause bloating and gas (especially if dose is increased too quickly),
   2. Citrucel: main ingredient of methylcellulose, supposed to cause less bloating than psyllium husk (Metamucil), good mixture of insoluble and soluble fiber, must drink relatively quickly to avoid liquid becoming solidified, 
   3. Benefiber: main ingredient is wheat dextrin, only soluble fiber, does not work as well as the others so may have to take a bit more,
   4. Gummies are typically made with inulin and DO NOT WORK 

• Start with 1/2 teaspoon of fiber per day (Metamucil, Citrucel, or Benefiber) in 8 ounces of water. Increase your dose to 2 teaspoons per day over 1-2 weeks. If you go up too quickly, you can get abdominal bloating and/or gas. You will probably need to take twice as much Benefiber as Metamucil or Citrucel to see the same effect. Citrucel advertises that it causes less abdominal bloating and/or gas. If you take fiber without enough water, you can get increased abdominal bloating. If you do get abdominal bloating, take Gas-X or Beano to help.

Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713.

Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.

Bohn B, Mueller NT. Gut Check: Sugar, Fiber, and Infant Microbiota. J Nutr. 2024 Jan;154(1):7-9. doi: 10.1016/j.tjnut.2023.11.008. Epub 2023 Nov 25. PMID: 38008360; PMCID: PMC10925887.

Clemens R, Kranz S, Mobley AR, Nicklas TA, Raimondi MP, Rodriguez JC, Slavin JL, Warshaw H. Filling America's fiber intake gap: summary of a roundtable to probe realistic solutions with a focus on grain-based foods. J Nutr. 2012 Jul;142(7):1390S-401S. doi: 10.3945/jn.112.160176. Epub 2012 May 30. PMID: 22649260.

May Clinic Staff. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256. May 29, 2025.