How To Assess Your Fiber Intake

Written by: Tracy Pritchard (MS, CNS, LDN)

You have probably noticed that a lot of attention has been given to protein lately. However, many people are forgetting about fiber, or are just assuming they eat enough of it. According to the Dietary Guidelines for Americans 2020-2025 most people are getting half of the recommended amount. The recommended daily intake is 25 grams per day for women and 38 grams per day for men, but the actual intake among adults is about 18 grams of fiber per day for men and 14 grams for women. In case you are wondering why there is a different recommendation for men vs women, it has to do with body weight. The general guideline is 14g for every 1,000 calories. The typical caloric intake for women is approximately 2,000 calories and men generally require more.

There are two main types of fiber including soluble fiber and insoluble fiber. 

Soluble fiber: This type of fiber dissolves in water. It forms a gel-like substance in the digestive tract that slows down digestion. It can be found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium.

Insoluble fiber: This type of fiber does not dissolve in water. It adds bulk to the stool as it moves through the digestive system. It can be found in whole grains, bran, nuts, beans, and vegetables such as cauliflower, broccoli, and starchy vegetables.

Many high-fiber plant foods contain both types of fiber. It is important to eat a variety of foods since the type and amount of fiber varies with the type of plant.

The Benefits of Fiber 

There are many benefits of fiber beyond helping with regularity. It does add bulk to stool, making it easier to pass, and can help prevent or relive constipation. If you have loose or watery stools fiber may help make them solid. Research has demonstrated that fiber offers several other benefits:

Healthy weight and fiber – Since high fiber foods are generally more filling than low-fiber foods you may find you eat less and stay full longer. High-fiber foods may also take longer to eat and contain less calories than low-fiber foods offering fewer calories for the same volume of food. In addition, fiber slows down how fast food leaves the stomach. The longer you stay full and the more satiated you are the less likely you are to keep eating.

High fiber and lower cholesterol levels — Fiber binds to cholesterol and bile acids in your digestive system, preventing their absorption into the bloodstream while promoting their excretion. Since soluble fiber slows down digestion, it may also contribute to less cholesterol being absorbed. 

Bowel health and fiber — A high-fiber diet may lower the risk of hemorrhoids and diverticulitis and is linked with a lower risk of colorectal cancer. Fiber becomes food for the beneficial bacteria in the colon. This is particularly helpful for those with inflammatory bowel diseases like Crohn’s disease and ulcerative colitis. It can also help those with IBS. 

Blood sugar levels and fiber — Fiber may slow the absorption of sugar and help improve blood sugar levels. Also, via gut bacteria, fiber increases short chain fatty acids. These fatty acids have a beneficial effect on glucose control in people with metabolic syndrome.

Estrogen and fiber — Estrogen dominance (most often associated with pre-menopausal women) may contribute to unpleasant hormonal effects. Increasing fiber helps bind to excess estrogen in the GI tract to remove it, keeping it out of the bloodstream. 

Tips for Incorporating More Fiber

Eat more fruits and vegetables: Incorporating more fruits and vegetables will also increase vitamins and minerals in addition to fiber. 

Switch to whole grains: Make sure that at least half of the grains you eat are whole grains. Some examples are brown rice, wild rice, whole-wheat pasta, and quinoa. When you buy bread, choose options that have at least 2-3g per serving.

Increase fiber in baked goods: Use whole-grain flour instead of white flour when baking. Try adding flaxseed meal to muffins or cookies. 

Choose fiber-rich snacks: Replace ultra-processed snacks with whole fruits, vegetables, whole grain crackers, nuts or popcorn.

Incorporate beans and legumes: Beans, lentils and peas are a great source of fiber. Try adding a can of beans to a soup or salad. 

High Fiber Meal Plan

The linked balanced program will help you reach your fiber goals with creative ideas for meals and snacks that include whole grain products, fruits, vegetables, lentils and nut butter. Keep in mind adding too much fiber too quickly can promote intestinal gas, bloating, and cramping. Try to increase fiber gradually using some of these recipes and be sure to drink plenty of water.