This Is How Much Fiber You Should Be Getting Every Day

From looksmaxxing to sleepmaxxing, everyone is looking for the latest way to optimize their bodies and routines. And the latest in this category is fibermaxxing.

Fibermaxxing simply means consuming more fiber. Something national surveys have indicated that most Americans need to do. One 2021 USDA study showed that, between 2015 and 2018, just 4 percent of men consumed the recommended amount of fiber—a failure that could be taking a steep and insidious toll on our collective health.

“I love the idea of people actually caring about fiber right now,” says Dr. Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Health. “Fiber is the one thing people never talk about. It’s the forgotten part of our diets. But it’s necessary for good health.”

Here’s a quick refresher on how much fiber per day is ideal, and why it should always be a trending topic in your diet.

What is fiber, again?

“If you think of a plant and its cellular construction, fiber is the cell wall of the plant that gives it structure and strength,” says Dr. Hunnes. “When we eat a plant food, that cell wall is what we’re talking about when we’re talking about fiber.”

“Fiber is essentially a non-digestible carbohydrate that is crucial to our health,” adds Dr. Chris Mohr, PhD, RD, cofounder of Mohr Results. The reason we don’t normally group fiber with carbs is because it’s metabolized quite differently. In fact, a lot of the time, it’s not metabolized at all.

There are two main kinds of fiber—soluble and insoluble—and the primary role of both types is to help move food through your digestive system at a healthy pace. “Generally speaking, fiber does not get digested and absorbed,” Dr. Hunnes says. Even though fiber essentially passes right through you, it’s beneficial for a number of reasons, including its ability to prevent constipation, maintain steady blood sugar levels, and maximize nutrient absorption.

What are the benefits of ‘maxxing’ fiber?

Look, when it comes to the things that you put in your body, literally nothing should be taken to the maximum. Not even water. That said, fiber is incredibly important, and you should at least be trying to ensure you’re getting enough of it.

When fiber moves food through the digestive tract, it’s also shuttling away things that might otherwise overstay their welcome in your gut. “Fiber is like the vacuum cleaner of the digestive tract,” Dr. Hunnes says. “If you don’t get enough fibre, the stool kind of just sits there and can create certain types of toxins. Also, when the stool is not moving quickly enough, it can create little ‘pouches’ in the colon, called diverticuli, which can trap bacteria, create inflammation, and potentially increase the risk of colon cancer, irritable bowel syndrome, inflammatory bowel disease, and just inflammation in general.”

Inflammation, of course, is considered the root of all evil when it comes to health conditions, so it’s no surprise that fiber intake has also been linked to the immune system, cognitive function, heart health, and more—not to mention the laundry list of downstream health benefits of maintaining a healthy gut microbiome.

And if you’re resolving to lose weight in the new year, consider fiber your friend. “It certainly helps fill you up,” Dr. Mohr says. “When there are fiber-rich foods included in your meals or snacks, it’s going to increase satiety and help decrease the overall calories that you consume.”

Which foods contain a lot of fiber?

Pretty much any plant-based food is going to contain fiber. But if you’re looking to be as efficient as possible with your fiber intake, some foods will get you more bang for your buck than others. “One of the best foods out there is going to be beans,” says Dr. Mohr. “You get a whole lot of soluble fiber, they’re inexpensive, they’re convenient, and a single serving of beans can literally get you almost halfway to your daily fiber recommendation.” Chia seeds, almonds, lentils, and oats are other fiber-packed options that are just as easy to throw into salads, shakes, meals, and snacks.