Overview
- Dietitians cite persistent shortfalls, with roughly 90% of Americans under-consuming fiber and a USDA analysis showing only 4% of men met recommendations in 2015–2018 data.
- Targets draw from the 2020–2025 Dietary Guidelines and the rule of thumb of 14 grams per 1,000 calories, with adult needs varying by age and sex.
- Experts link adequate intake to digestive regularity, improved cholesterol, better blood sugar control, lower risks of heart disease and type 2 diabetes, greater satiety, and support for gut microbiota.
- Whole-food sources are prioritized, with beans, legumes, whole grains, fruits, vegetables, nuts, seeds, oats, and chia highlighted for efficient fiber delivery.
- Clinicians advise increasing fiber gradually to avoid bloating or GI distress, maintaining hydration, and using supplements only to top off intake with careful attention to ingredients and dosage.