Are You Getting Enough Fiber? Here's How to Tell

Most of us aren't getting nearly enough fiber, and it's affecting more than just digestion. Here's how to know if you're falling short, according to dietitians.

Fiber offers a range of benefits, from reducing cholesterol and cancer risk to supporting mental health. 90% of Americans do not get enough fiber, according to the Dietary Guidelines for Americans, and if you’re not sure you’re part of this statistic, here’s how to tell.

First of all, how much fiber do you need? Standard guidelines suggest 25 grams a day for women under 50, and 21 grams for women over 50.

But according to Maya Feller, RD, founder of Maya Feller Nutrition, that number only accounts for basic digestion and motility. To maximize the full benefits of fiber, the Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 calories consumed, meaning if you eat 2,000 calories a day, you should aim to consume closer to 28 grams of fiber.

The fact is, many Americans don’t even come close to the lower standard. "Most Americans tend to get around 10," says sports dietitian Leslie Bonci, RD.

So where do you stand? To find out, Bonci suggests tracking your intake for a few days using a food app or journal. Feller also suggests checking if you’re eating greens, fruits, and vegetables every day. If not, then you’re likely not consuming enough fiber.

There are also a few physical signs you can observe that can be a reflection of your fiber intake, or lack thereof. One is irregular bowel movements. "Everyone should be pooping once daily," Feller says. Another is feeling unsatisfied or never feeling full after meals. This is another sign to add more fiber in your plate.

If you realize you’re short of the amount of fiber you need, start slow. You don’t want to upset your digestive system by ingesting huge amounts of fiber too quickly, without giving it time to adjust to processing more fiber than it’s accustomed to.

Good fiber sources to start with include beans, whole grains, fruits, and seeds. Increase your water intake when eating them.