While you may have a basic idea of what fiber is and know you eat some of it every day (although likely not enough, myself included), you may find it useful to know how much to eat and from what sources to support your overall health and digestive wellness. After all, being knowledgeable about what you’re putting into your body can help you feel better both physically and mentally.
Parade interviewed registered dietitians to learn more about the amount of fiber needed to support digestive health and sources of fiber that you can introduce into your diet as soon as possible.
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How Much Fiber You Should Eat Every Day To Improve Your Gut Health
How much fiber you should eat every day can vary depending on your age and gender.
The dietary guidelines for 2024 and 2025 (as set by the United States Department of Agriculture) note that females between 19 and 30 years old should consume 28 grams per day, females between 31 and 50 years old should consume 25 grams per day, and females 51 years old and older should consume 22 grams per day.
Males, on the other hand, require more fiber (according to the USDA). Males between 19 and 30 should consume 30 grams per day, males between 31 and 50 should consume 31 grams per day, and males 51 years old and older should consume 28 grams per day.
While the fiber amount listed above is recommended, it is a best practice to consult with your physician and/or a registered dietitian to confirm that this amount is healthy for you, taking your overall health, health conditions or medications you regularly take into consideration.
While it might be difficult to know for certain that the high-fiber foods you eat are the direct cause of potential gut health improvements, some signs are generally indicative that the fiber you’re consuming is doing its job. “Regular bowel movements, less bloating and feeling full for longer are good indicators that fiber is working as it should,” says Mackenzie Burgess, RDN.
Related: 10 Weird Ways Your Body Tells You That You Need More Fiber, According to Registered Dietitians
How To Incorporate Fiber in Your Diet
There are many ways to incorporate fiber into your diet. “When it comes to fiber, the best approach is to eat a large, wide variety of plant-based foods throughout the week, including vegetables, fruit, nuts, seeds, whole grains and beans,” says Elizabeth Huggins, RDN, LD, CDCES.
Squeezing in the recommended amount of fiber into your diet doesn’t have to be complicated. There are several simple swaps (and inclusions) you can make that increase the grams of fiber you consume per day. “Swapping out refined carbohydrates with whole grains, consuming the whole fruit [versus] just the juice, and adding a vegetable, nut, seed or legume to each meal or snack is a great way to increase fiber intake throughout the day,” advises Gianna Totillo, MS, RD, CDN.
Some popular high-fiber foods include chia seeds, beans, lentils, apples, flaxseeds, oats, berries and sweet potatoes. Meggie Connelly, MS, RDN, emphasizes the importance of keeping the skins on your fruits and vegetables where and when you can. “Try to keep the skins on (when edible) to retain insoluble fiber,” she says.
Related: Cardiologists Are Begging You To Eat More of This High-Fiber Food if You’re Over 60
While our experts note that there isn’t one time of day that is particularly the best for consuming fiber, they do say that you should avoid having it all at one time of the day or during one meal (especially at night).
“[You] need to spread out fiber intake throughout the day to prevent taking too much fiber in [a] short period of time [as] that can lead to GI upsets,” says Sandra Zhang, MS, RDN, LDN. “Having too many fiber-rich foods soon before bedtime may lead to indigestion and acid reflux.”
Huggins notes that you might also want to steer clear of consuming fiber (especially fiber supplements) too close to the time when you generally take certain medications, as they may negatively interact and/or bind to them (which you don’t want to happen).
You may find that incorporating fiber-rich foods as early as breakfast might make the process feel a bit lighter on your stomach. However, if you plan on working out early in the morning, save your high-fiber foods until after, as consuming them may lead you to feel as though you have to frequently use the restroom, says Totillo.
Related: The High-Fiber Snack To Avoid if You Want To Lose Weight, According to Registered Dietitians
“Technically, you can also get supplements, but then you’re missing out on the other beneficial compounds the plants provide,” says Connelly.
Opting to consume whole foods rich in fiber is the best practice if you can and have access to them. Zhang adds that fiber sources, which are blended (such as smoothies), are typically faster (and more easily) digested.
Up Next:
Related: Cardiologists Are Begging You To Eat More of This High-Fiber Food if You’re Over 60
Sources:
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Elizabeth Huggins, RDN, LD, CDCES, a registered dietitian at Hilton Head Health Wellness Resort & Spa
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Sandra Zhang, MS, RDN, LDN, a registered Dietitian nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center
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Mackenzie Burgess, RDN, a registered dietitian nutritionist and recipe developer at Cheerful Choices
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Gianna Totillo, MS, RD, CDN, the founder of The Diva Dietitian
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Meggie Connelly, MS, RDN, a culinary dietitian and founder of Be Balanced Nutrition RD
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“Dietary Guidelines for Americans 2020-2025,” DietaryGuidelines.gov
This story was originally reported by Parade on Sep 17, 2025, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.