Fiber

Published 27 September 2026.

Fiber is the nutrient most people fall short on, and one of the easiest to fix. Every recipe here shows fiber per serving.

How much a day

These are the Adequate Intakes set by the Institute of Medicine [1]. They work out to about 14 g of fiber per 1,000 kcal you eat [2], so if you eat more or less than average, scale it: 1,800 kcal → about 25 g, 2,500 kcal → about 35 g.

Usual intake in the US is only about 15–17 g a day [2] [1], so most people need to roughly double it.

Why it matters

• Heart health. The intake targets are based on studies showing protection against heart disease [2]. Soluble fiber from oats, barley and psyllium, in a diet low in saturated fat, may lower heart disease risk [3].
• Blood sugar. Eating carbs together with fiber slows how fast blood sugar rises [4].
• Fullness and weight. High-fiber diets are more filling and have been linked to lower body weight [2].

Where it comes from

Beans, lentils, whole grains, vegetables, fruit, nuts and seeds [2]. Meat, eggs, dairy and oils have none.

Rough amounts to picture:

• ½ cup cooked beans or lentils: about 6–8 g
• 1 cup cooked broccoli: about 5 g
• 1 medium apple with skin: about 4 g
• ½ cup dry oats: about 4 g
• 2 tbsp chia seeds: about 10 g

Check the label or FoodData Central for exact values.

Food first

Few fiber supplements have been tested for their effects, so the better advice is to get fiber from food [2]. Add it gradually over a couple of weeks and drink water with it; a sudden jump can cause bloating.

Low-carb and keto

Low-carb eating often cuts fiber by accident, because bread, fruit and beans go first. Fiber is subtracted in net carbs, so high-fiber vegetables, nuts, seeds and avocado fit a low-carb plan and help close the gap.

On this site

Every recipe shows fiber per serving next to calories and protein, and the % Daily Value on the nutrition facts (100% = 28 g). The calculator shows your personal target.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.