Close Your Fiber Gap
Most adults fall short. Here's an easy way to catch up
The actual target
- Ages 19-50: about 25g a day for women and 38g a day for men
- Same idea as the rule of thumb: about 14g of fiber per 1,000 calories
- A federal evidence review identified an optimal fiber intake of 25-29g a day
- An estimated 95% of American adults fall short of fiber recommendations
Easy wins to close the gap
- Oats: a solid fiber boost to start the day
- Beans or lentils: among the highest-fiber foods you can eat
- Berries: more fiber than most other fruits, skin included
- Vegetables with most meals, not just as an afterthought
- Swap some refined grains for whole grains (whole wheat, brown rice, quinoa)
Add it without the bloat
- Increase fiber gradually over a couple of weeks, not overnight
- Drink more water as you add fiber, it helps things move smoothly
- Spread fiber-rich foods across meals instead of loading just one
- Some bloating easing after a couple of weeks is normal as your gut adjusts
Good to know
- Track your fiber for 3 days using a free app. Most people are surprised by how far off they are.
Sources
Don't miss the launch
One More Day turns your real workouts, meals, steps and sleep into a game. Join the waitlist and we'll email you the day it goes live.