Social media tells us we should do lots of things, from eating more protein (which you probably already eat enough of if you eat meat) to taking colostrum supplements to boost your metabolism (there’s no evidence that colostrum does this). It can be difficult to know what to do and what not to do for your health. But while a lot of the recommendations on social media aren’t true, there’s one current trend that’s actually healthy: eating more fiber.
On TikTok and Instagram, people often share ways to get more fiber into their diet while explaining why it’s important. And experts say they’re right. As a society, Americans don’t eat enough fiber, which isn’t good.
Fiber is important for your gut health, healthy bowel movements, controlling your blood sugar levels, and more. Eating enough of it can even lower your risk of colon cancer.
So how much fiber do you need for a healthy diet? “It’s recommended that women between the ages of 19 and 50 consume about 25 grams of fiber (per day), and after age 50, about 21 grams,” says Veronica Mullins, associate professor at the University of Arizona’s School of Nutritional Sciences and Wellness. “And men… need 38 grams from age 19 to 50, and after age 50, that drops to about 30 grams.”
Older people need less fiber because they are generally less active and lose muscle mass. “As a result, their metabolism slows, their total calorie intake decreases, and their need for fiber decreases,” says Sara Elnakib, head of the department of family and community health sciences at Rutgers University in New Jersey.
And how much fiber does the average person consume? Between 10 and 15 grams per day. So not enough here either.
What are fiber?
Fiber comes from whole fruits and vegetables, which most people don’t eat enough of, Mullins said. Plus, many people turn to white flour, white bread and white rice instead of the whole grain alternatives, and when companies make those white flour versions, they strip them of fiber, Elnakib said.
“Fiber is the part of food that we don’t normally digest. So humans can’t digest that part of the food. That’s why it’s often found in plant foods,” Elnakib said.
There are two types of fiber, she explained. Soluble fiber can be dissolved in water, “and basically that part of the fiber forms a kind of gel-like substance when you eat it and it’s in your gut,” Elnakib said. “That actually pulls all the cholesterol, fat and sugar out of your gut so they don’t get into your bloodstream.”
The other type of fiber is insoluble fiber, which is “the other part of the food that we can’t digest… Think of the peel of an apple or a blueberry,” Elnakib said. “They actually just add bulk to our stool and soften it so we have an easier bowel movement.”
That’s why it’s important to get enough fiber every day—and you’re probably not getting the recommended amount. Below, experts explain the signs you’re not getting enough fiber and how to add more fiber to your diet.
1. You suffer from constipation on a regular basis.
“The number one sign that someone is not getting enough fiber is constipation,” says Lon Ben-Asher, a registered dietitian at the Pritikin Longevity Center in Florida.
“Inadequate fiber intake significantly complicates the passage of stool through the gastrointestinal tract and leads to less frequent bowel movements,” he noted.
As mentioned above, fiber helps add bulk to stool, which in turn “helps food pass through the gastrointestinal tract much more easily,” says Ben-Asher.
2. You get hungry again soon after a meal.
“One sign that you may not be getting enough fiber is if you feel hungry shortly after eating,” Mullins said.
That’s because you’re consuming foods like sugar and refined carbohydrates that are quickly absorbed, she said. “One of the great benefits of fiber … is that it really helps you feel full and stay full longer.”
“Because fiber is not very digestible, it can sit in our stomach for a while and slow the absorption of other nutrients, which is one of the ways it helps regulate blood sugar,” Mullins noted. “But it also helps us feel full and stay full longer.”
3. You have stomach problems.
Another sign that you’re not getting enough fiber? Unpleasant digestive symptoms like cramps, bloating and gas can be a warning sign, says Ben-Asher.
“Fiber helps keep the gastrointestinal tract very, very healthy,” he said.
How to eat more fiber
“Because plants contain fiber, you could eat more plant foods and eat plant foods that are recognizable as such,” Mullins said.
This means eating more:
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Whole fruits
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Whole vegetables
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Seeds
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Nuts
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Whole grain
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Beans and legumes
Just for reference, 2 tablespoons of chia seeds contain 10 grams of fiber, 1 cup of lentils contains 18 grams of fiber, 1 cup of broccoli contains 5 grams of fiber, 1 cup of whole wheat pasta contains 7 grams of fiber, and 1 cup of blackberries contains 7.5 grams, according to the Cleveland Clinic.
“I think it’s really important for people who aren’t getting enough fiber to go slow and steady,” Ben-Asher said. “You want to increase your fiber intake gradually because when you go from a very low-fiber diet to a very, very high-fiber diet, the gut and the body are not used to it and they have to get used to it, and that takes time.”
People who dive into the water too quickly may notice problems such as bloating, bloating, stomach discomfort, constipation and more, Ben-Asher added.
“Increasing fiber gradually can really help your body get used to it and reduce the risk of these side effects,” he said. “So we encourage people to increase their fiber intake by eating one more serving of vegetables a day, (and) try to eat more fruit, so maybe even one more serving of fruit a day.”
Also, think about the carbohydrates you eat. Instead of eating highly processed carbs, opt for produce you can harvest from the garden, like sweet potatoes and beans, he said.
And instead of white bread or white rice, choose whole-grain breads and cereals, Elnakib said. But be careful not to choose only brown-colored breads or cereals, she noted.
“When you look at whole grain products, make sure you look at the back and make sure it’s made with whole grains and not just whole wheat, because they’re not always the same thing,” Elnakib explained. Make sure you “look at the back and see if it says ‘whole wheat flour’ or ‘whole wheat sorghum’ or pasta or whatever you’re using… Multigrain is great too because then you’re getting different types of whole grains.”
Fiber supplements can be helpful, but they are not the same as high-fiber foods.
While taking fiber in tablet or powder form may be easier, it is not necessarily as effective as consuming fiber from plant sources, Ben-Asher said.
“I think in certain situations, taking a supplement can be effective and helpful for some people,” he said. “But the science and the research and the evidence-based literature do not support that getting fiber from a supplement source has the same effect on our health as consuming fiber from real whole plant foods.”
Instead of going to the store to buy a fiber supplement, spend time looking for high-fiber recipes like bean salads, chili, split pea soup, whole-wheat pasta with vegetables, and more.
“I think it’s important for people to really try to focus a little bit more on their diet and get fiber from food, not from the many supplements they take,” Ben-Asher said.
If you are concerned about your fiber intake, you should talk to a nutritionist.
If you’re used to cooking the same low-fiber meals, you may find it challenging to make the change. A trained dietitian can help you develop recipes and figure out how much fiber you’re consuming on a regular basis.
“They may ask you to keep a food diary for three to seven days, writing down everything you eat,” Mullins said. Based on that, they can “estimate how much fiber you’re consuming.”
Gradually increasing your daily fiber consumption can boost your gut health and even reduce your cancer risk, so it’s a win-win for everyone.
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