The Woodlands Nutritionist: How Much Fiber Do I Need?

Updated: Aug 16, 2021

Research studies are constantly analyzing the American diet. See what's been found out about our fiber intake . . .


Research on the American diet shows that we don’t get enough fiber in our diets! Fiber helps keep our digestive systems regular and helps us feel fuller longer. Increased fiber intake can also help with lowering cholesterol.


“On average, Americans get 10-15g of fiber in their daily diet. That's only half of what we really need.”

We find fiber in fruits, vegetables, whole grains, nuts, seeds and lentils! Basic USDA recommendations for adults is to consume 25-38g fiber daily. Make sure if you increase your fiber intake, you also increase your water intake as well! Fiber soaks up lots of water as it passes through your GI tract. Increased fiber intake without extra water can result in constipation.


3 Ways To Increase Fiber Intake


1. Try fresh fruits and vegetables or the following combinations for snacks:

  • apple + nuts/nut butters

  • raw celery or carrots w/ dip

  • whole grain crackers w/ cheese

  • cucumbers w/ lime juice

2. Switch from white rice/pasta/bread to whole grain options.


3. Try #smoothies with blended fruits and vegetables as a quick breakfast idea.


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Disclaimer: Woodlands Family Nutrition is an online nutrition practice that serves The Woodlands, Texas and surrounding Montgomery County area (Conroe, Montgomery, Spring, Willis). This practice provides nutrition therapy virtually via telehealth. All information presented and written within woodlandsfamilynutrition.com are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.