How Much Fiber Per Day is Best?

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

Fiber is an important part of any diet, but many people don’t consume enough of it on a daily basis. How much is best? This post helps you break it down.

What Does Fiber Do?

Fiber is a type of carbohydrate we can’t digest and helps regulate the body’s use of glucose, keeping hunger and blood sugar stable and aiding digestion.

What Does Fiber Do for the Body?

Consuming adequate fiber—including soluble and insoluble—offers numerous health benefits.

• Soluble fiber can help reduce LDL (“bad”) cholesterol by binding to bile acids, which are then eliminated from the body.
• By slowing digestion and sugar absorption, soluble fiber helps reduce spikes in blood sugar levels after meals.
• Some soluble fibers act as prebiotics, feeding beneficial gut bacteria that support digestion and immune function (learn more about prebiotics vs probiotics).​
• By increasing stool bulk and promoting regularity, insoluble fiber helps prevent constipation and keeps the digestive system running smoothly.
• Insoluble fiber promotes fullness by slowing digestion and increasing satiety.​

Recommended Daily Fiber Intake

The amount of fiber you need daily will be different for each person. In the 2025 Dietary Guidelines for Americans, the USDA recommends the following dietary fiber goals for adults:

• Men (19-30): 34 grams
• Men (31-50): 31 grams
• Men (51+): 28 grams
• Women (19-30): 28 grams
• Women (31-50): 25 grams
• Women (51+): 25 grams​

What Fruit Has the Most Fiber?

Raspberries have 8g dietary fiber per cup and are one of the highest sources in fruit. 1 medium apple (with skin) offers 4g, and 1 medium banana has 5g.

Best Sources of Fiber

There are two main types of dietary fiber: soluble and insoluble. Both are important and can be obtained from a variety of foods.

Soluble Fiber (dissolves in water):

• Oats
• Beans and lentils
• Apples
• Citrus fruits
• Carrots
• Psyllium

Insoluble Fiber (doesn’t dissolve in water):

• Whole grains
• Nuts and seeds
• Vegetables (especially cruciferous veggies like broccoli and cauliflower, and dark leafy greens)
• Wheat bran 

9 Tips for Increasing Fiber Intake

Here are some tips to help you boost your fiber intake.

Start with Fiber-Rich Foods

• Fruits and Vegetables: Choose high-fiber fruits and vegetables like apples (with skin), pears, berries, broccoli, carrots, and spinach.
• Whole Grains: Opt for whole grains such as whole wheat bread, brown rice, quinoa, oatmeal, and barley instead of refined grains.
• Legumes and Beans: Lentils, chickpeas, black beans, and kidney beans are all sources of fiber.
• Nuts and Seeds: Almonds, chia seeds, flaxseeds, and walnuts can be added to meals and snacks.

Gradually Increase Fiber Intake

Avoid a sudden increase in fiber, as it may cause bloating or discomfort. Gradually introduce high-fiber foods into your diet and give your body time to adjust. (Try this pancake recipe for breakfast to get you started.)

Eat the Skin

Many fruits and vegetables, such as apples, cucumbers, and potatoes, contain fiber in their skins. Whenever possible, eat the skin to maximize fiber intake.

Snack on Popcorn

Air-popped popcorn is a whole grain and fiber-filled snack. (This bag has 5g per serving.)

Use Legumes in Different Meals

Add lentils, beans, or chickpeas to soups, stews, salads, or even pasta dishes. They can easily be incorporated into many meals.

Switch to High-Fiber Breakfast Cereal

Look for cereals that contain at least 5 grams of fiber per serving. You can also add some fruit or flaxseeds to your cereal for extra fiber.

Incorporate Fiber Supplements if Needed

If you’re finding it difficult to get enough fiber from food alone, fiber supplements like psyllium husk or inulin can help fill in the gap. Always consult with a healthcare provider before using them regularly.

Drink Plenty of Water

Fiber absorbs water, so it’s important to drink enough fluids to prevent digestive issues like constipation. Aim to drink plenty of water throughout the day.

Try Fiber-Enriched Foods

Some foods, like bread, pasta, or yogurt, come with added fiber. These can be an easy way to boost fiber intake without changing your meals too much.

Top Dietary Fiber Products

Wellmade by Thrive Market Organic Acacia Fiber
Organic soluble fiber that dissolves completely without a gritty texture. 

Organic India Psyllium Pre & Probiotic Fiber
A blend of organic psyllium husk with prebiotics and probiotics to promote digestive regularity and gut microbiome balance.

Ancient Nutrition Organic Fiber (Pineapple Mango)
Features a blend of organic superfoods, prebiotics, and probiotics.

Hilma Daily Fiber + Enzymes
A fiber and enzyme blend designed to aid digestion, support gut health, and relieve bloating.

Ancient Nutrition Organic Fiber (Raspberry Lemonade)
A refreshing fiber supplement with organic ingredients, prebiotics, and probiotics.

BelliWelli Daily Fiber + Probiotic (Cucumber Lime Cooler)
Convenient supplement with refreshing flavor.

Yerba Prima Psyllium Husk Powder
Provides soluble fiber to promote digestive health, regularity, and gentle cleansing.

Organic India Organic Whole Husk Psyllium
Certified organic and known for quality fiber content.