Goal Fiber 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 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 insoluble. 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 you consume daily can cause bloating and gas.  

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.