Women
Approximately 25 grams per day
Nutrition
Fiber
What Is Fiber?
Fiber is a type of carbohydrate that the body does not fully digest. Unlike many carbohydrates that are broken down for energy, fiber moves through the digestive system largely intact and plays an important role in overall health.
Daily Fiber Recommendations
Men
Approximately 38 grams per day
Individual needs may vary based on age, activity level, medical conditions, and dietary preferences.
Types of Fiber
Soluble Fiber
Dissolves in water and forms a gel-like substance.
Common Sources: Oats, beans, apples, citrus fruits.
Insoluble Fiber
Adds bulk and supports digestive health.
Common Sources: Whole grains, vegetables, nuts, seeds.
Many foods contain a combination of both soluble and insoluble fiber.
High-Fiber Foods
Lentils
Serving: 1 cup cooked
~15g fiberBlack Beans
Serving: 1 cup cooked
~15g fiberChickpeas
Serving: 1 cup cooked
~12g fiberChia Seeds
Serving: 1 oz
~10g fiberOats
Serving: 1 cup cooked
~4g fiberRaspberries
Serving: 1 cup
~8g fiberPear
Serving: 1 medium
~6g fiberAvocado
Serving: 1 medium
~10g fiberBroccoli
Serving: 1 cup cooked
~5g fiberBrussels Sprouts
Serving: 1 cup cooked
~6g fiberBenefits of Fiber
Digestive Health
Fiber helps add structure to the diet and supports regular digestion.
Fullness & Satiety
Fiber-rich foods can help meals feel more filling and satisfying.
Heart Health
Fiber-rich eating patterns can be part of a heart-supportive lifestyle.
Blood Sugar Support
Fiber can slow digestion and may help support steadier energy after meals.
Related Nutrition Topics
Carbohydrates
Learn how carbohydrates provide energy and how fiber fits into the bigger picture.
Learn More About CarbohydratesVitamins & Minerals
Explore micronutrients, food variety, and the role of nutrient-rich foods.
Learn More About Vitamins & MineralsRelated Articles
More fiber-related articles coming soon.