Eat more fiber. It’s advice you’ve probably heard before—but how much fiber should you actually have per day? And is there such a thing as too much?
We know that fiber plays an important part in the poo-skin connection and keeping us regular. Furthermore, studies have shown that dietary fiber supports our overall gut health, including regulation of appetite, metabolic processes and a healthy inflammatory response.
So making sure your everyday diet includes a source of fiber is certainly a smart move. From the recommended intake to the top sources, here’s everything you need to know about your daily fiber requirements...
What exactly is fiber?
Fiber is the indigestible parts of carbohydrates found in vegetables, fruits, grains, nuts, seeds and legumes. Unlike other carbohydrates which are broken down into glucose and used for energy, fiber passes through the body undigested.
You’re probably wondering, “how can something my body doesn’t even digest be good for me?”. First, it’s important to know that there are three types of dietary fiber:
Soluble fiber — Soluble fiber easily dissolves in water, breaking down into a gel-like substance in the colon that helps to slow digestion. A healthy intake is associated with a decreased risk of heart disease, lower cholesterol levels and better blood sugar control.
Insoluble fiber — Insoluble fiber doesn’t dissolve in water, instead adding bulk to stool, making it easier to pass. As a result, it also helps to speed up the transition of food in the digestive tract.
Resistant starch — As the name suggests, resistant starch 'resists' digestion in the small intestine and is fermented in the large intestine by gut bacteria. It nourishes beneficial bacteria in the gut and promotes a healthy microbiome. s
So, how much fiber do I need each day?
Considering the different benefits soluble and insoluble fiber provide, it’s important to consume a balance of both—particularly for healthy, regular poos. Individual circumstances such as age, gender, current health, body weight, body fat and activity level should also be taken into account.
Current guidelines recommend that adult men (aged 19+) consume 30 grams of fiber per day and adult women (aged 19+) consume 25g of fiber per day.
According to a study published in 2017 by the American Journal of Lifestyle Medicine, fiber is a core component of a healthy, balanced diet—yet 95% of Americans don’t meet the suggested dietary target for health. It’s estimated that most adults would need to boost their fiber intake by at least 50% to reach the target.
The best sources of fiber
Although a lot of breads and cereals may promote “high fiber” benefits, sources of both types of fiber can be found in a range of wholefoods, which means you can skip the additives a lot of processed, pre-packaged supermarket buys contain.
Most fruits, vegetables, and grains contain both soluble and insoluble fiber, though some are better sources of one than the other. Soluble fiber is found in foods like chia seeds, oats, carrots, beans, pears and unrefined wholegrains, while sources of insoluble fiber include bananas, berries, onions, garlic, Jerusalem artichokes, asparagus, leeks, celery and leafy greens. And you can find resistant starch in beans, lentils, oats & potatoes. Fun fact? A kiwi fruit with the skin on contains a perfect ratio of soluble and insoluble fiber.
Including a supplement like Daily Supergreens in your routine is not only a great way to boost your greens intake but also contains banana starch—a source of fiber which contributes to healthy digestion.
Is there such a thing as too much fiber?
It is possible to consume too much fiber, which can cause bloating, gas and constipation. However, an individual would need to consume more than 70g of fiber per day for these symptoms to be a result of excessive fiber.
While it’s more likely (according to the 2017 study) that you’re consuming less fiber than you need, if you’re experiencing these symptoms, seek advice from your health professional.