- Eating 30 grams of fiber every day can make meals feel more filling and satisfying.
- Getting enough fiber supports better digestion and regular bowel movements, reducing constipation risk.
- Adequate daily fiber intake may lower cholesterol, heart disease, type 2 diabetes and certain cancer risks.
Getting enough fiber has far-reaching health benefits, including improved digestion, heart health and weight management. Despite these known benefits, more than 90% of the U.S. population falls short of the 2020-2025 Dietary Guidelines for Americans recommendation of 25 to 38 grams of fiber per day. Here is what happens to your body when you eat 30 grams of fiber every day, and simple ways to meet that daily target.
Benefits of Eating 30 Grams of Fiber Every Day
You Might Lose Weight
While protein receives more attention, a large body of research shows that fiber is just as crucial for weight management.
“Diets high in fiber are associated with a lower risk of obesity. It is digested slowly and releases hormones like glucagon-like peptide-1 (GLP-1) that increase satisfaction after meals,” says Lainey Younkin, M.S., RD, LDN. Younkin adds that this happens when gut bacteria feed on fiber in the large intestine, producing compounds that stimulate the release of GLP-1 and other hormones that make you full.
Many high-fiber foods, like fruits and vegetables, are also naturally low in calories, making it easier to keep your intake in check.
You May Improve Your Cholesterol
There are two forms of fiber: soluble and insoluble. Soluble fiber dissolves in water to form a gel, while insoluble fiber adds bulk to stool.
According to Younkin, soluble fiber in particular may lower LDL (aka “bad” cholesterol) by forming a gel that binds it and prevents its reabsorption into the body. One study found that for every 5-gram increase in soluble fiber per day, cholesterol was lowered by about six points.
You May Have More Regular Bowel Movements
“Chronic constipation affects about 15% of people in the U.S., with a low-fiber diet being a common cause,” says Sarah Glinski, RD. She adds that fiber helps promote regularity by softening and bulking up the stool and allowing it to travel through your digestive tract more easily.
Both insoluble and soluble fiber can help support regular bowel movements. Insoluble fiber speeds up transit time, the time it takes for food to get from the top to the bottom of your digestive system, while soluble fiber adds bulk and makes bowel movements smoother.
Glinski says psyllium husk, a common fiber in supplement form, can be particularly beneficial for improving regularity.
You’ll Have a Stronger Microbiome
The health of your microbiome—the community of tiny living things (bacteria, viruses, fungi) living in your digestive tract—is tightly connected to overall health. These microbes need proper nourishment to flourish, including adequate fiber.
Glinski notes that fermentable fiber found in legumes, oats, barley, onions, garlic and cruciferous vegetables like broccoli helps feed the good microbes in your gut. “When these good microbes ferment the fiber, they produce compounds called short-chain fatty acids (SCFAs), which lower inflammation in the body and may reduce your risk of diseases like inflammatory bowel disease (IBD), type 2 diabetes and heart disease,” she adds.
You May Lower Your Type 2 Diabetes Risk
Several studies link higher fiber intake to a lower risk of type 2 diabetes, a chronic disease that affects an estimated 462 million people worldwide. Younkin says research shows that eating 30 grams of fiber per day may also lessen the severity of type 2 diabetes by improving insulin sensitivity and inflammation.
Because fiber slows food digestion, it can reduce blood sugar spikes and decrease inflammation, making the body more responsive to insulin’s blood sugar–lowering effects.
You May Reduce Your Risk of Cancer
Consuming 30 grams of fiber a day may also reduce the risk of several cancers, especially colorectal cancer, as well as cancers of the esophagus, stomach and pancreas.
“Butyrate (a byproduct produced when your gut bacteria ferment dietary fiber) has been shown to reduce the development of colorectal cancer,” says Glinski. Butyrate also promotes the growth of normal cells in the colon, helping promote a healthy gut barrier, she adds.
Best Ways to Increase Your Fiber Intake
As you start increasing your fiber intake gradually, Younkin recommends aiming for 8 to 10 grams of fiber per meal and about 3 to 5 grams of fiber per snack as the ultimate goal.
- Include a fruit or vegetable with every meal: One simple way to immediately boost your fiber intake is by including a fruit or veggie with all meals. Glinski suggests adding a handful of blueberries or raspberries to your yogurt bowl, avocado to your burrito, or roasted Brussels sprouts as a side for salmon and quinoa.
- Eat legumes more often: Legumes such as beans, lentils, peas, chickpeas and peanuts are an incredibly easy and cost-effective way to add more fiber to your day. “Add a can of chickpeas to chicken curry or substitute half of the meat in Bolognese sauce for red lentils,” says Glinski.
- Swap refined grains for whole: Carbs are certainly not the enemy, and whole grains like oats, quinoa or whole-wheat bread pack quality fiber in every bite. Swapping their refined counterparts such as white bread or plain bagels for whole-grain or whole-wheat versions can quickly boost your daily fiber intake.
- Add seeds to smoothies or oatmeal: Glinski also suggests adding 1 or 2 tablespoons of chia or flax seeds to smoothies or oatmeal for an easy fiber boost. This simple addition can help you reach your daily fiber goal without altering the flavor of your favorite foods.
- Sneak fiber into snacks: Many whole-food snacks like fruits and veggies are rich in fiber. However, sometimes you may want something crunchy or the convenience of a packaged snack. Younkin says swapping crunchy snacks like chips with something higher in fiber, such as veggie- or bean-based chips, delivers more fiber and protein to keep you full longer.
- Consider a fiber supplement if needed: If you’re struggling to get enough fiber through diet alone, a fiber supplement can help fill in the gaps. When shopping for a supplement, look for a psyllium husk or inulin supplement with both soluble and insoluble fibers, and consult with your health care provider for the best option for you.
Our Expert Take
Getting 30 grams of fiber a day is possible and can make a meaningful difference in your overall health. Start by gradually adding fiber-filled foods to each meal and employing simple food swaps to reach your goals without the overwhelm.
Frequently Asked Questions
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How much fiber do you need every day?
The 2020-2025 Dietary Guidelines for Americans recommends about 25 grams of fiber per day for women and 38 grams for men. While this is the ultimate goal, it’s best to incorporate fiber gradually over the course of a few weeks to minimize digestive discomfort.
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How can I add more fiber to my day?
A great start is by including a fruit or veggie with every meal. In addition, choosing whole grains, including beans, lentils, nuts or seeds regularly, sprinkling chia or flax into smoothies or oatmeal, or opting for higher-fiber snacks can all add up to your daily 30-gram dose.
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Can you get too much fiber?
While most people aren’t getting enough, there is still such a thing as too much fiber. Adding fiber too quickly can cause bloating, discomfort and diarrhea, while too much without adequate water intake can increase the risk of intestinal blockages. If you have irritable bowel syndrome or are very sensitive to fiber, consult with a gastroenterologist or registered dietitian for guidance on the best fiber sources for you.
