Here’s How Much Fiber You Need Every Day to Keep Your Gut Happy, According to Health Experts

Much like protein, fiber is another essential macronutrient that promotes so much goodness in our body. “Fiber is absolutely essential for our health, yet it’s one of the most overlooked nutrients,” says gastroenterologist Dr. Will Bulsiewicz, MD. “It’s not just about keeping digestion regular (though it certainly helps with that!). Fiber feeds our gut microbes, which in turn produce short-chain fatty acids like butyrate. These compounds help reduce inflammation, strengthen our gut barrier, support our immune system, and even influence our metabolism and brain health. Simply put: fiber is key to a healthy gut, and a healthy gut is key to a healthy body. Fiber is what brings it all to life.” But how can we maintain a healthy gut system on a day-to-day basis, especially amidst our busy lives? Here, we’ve outlined the ideal amount of fiber to shoot for every day—especially when trying to promote healthy aging.

How Does Fiber Help With Healthy Aging?

Simply put, fiber is the preventative solution to chronic disease. “It does this by reducing inflammation, supporting metabolic health, and keeping our gut microbiome diverse and resilient,” Dr. Bulsiewicz says. Plus, “there’s no single ‘best’ type of fiber—the magic is in diversity. Different types of fiber feed different beneficial microbes. That’s why I encourage people to eat a wide variety of plant foods—fruits, vegetables, whole grains, legumes, nuts, and seeds—to get the full spectrum of fiber types and reap the most benefits.”

As we get older, our susceptibility to developing chronic disease grows, forcing our body to work harder and more tactfully to continue aging healthily—one way to do this is by eating more fiber, ideally every single day. But if you’re not sure where to start or don’t know how much fiber to aim for, we’ve got you covered.

How Much Fiber Do You Need Every Day?

“The general recommendation is at least 25 grams per day for women and 38 grams per day for men, but I view that as the starting point, not the finish line,” Dr. Bulsiewicz says. Surprisingly, “most Americans are getting less than half of that, so we have a lot of room for improvement. I encourage aiming for 30+ grams per day—ideally from as many different plant sources as possible. That diversity fuels a healthier gut microbiome, which in turn promotes healthy aging and longevity.” For example, you might start your day out with a whole grain cereal, have a selection of berries and yogurt for lunch, then end the day with a vegetable- or lentil-based dish, rounding out a curation of high-protein meals that are equally as delicious as they are filling and healthy.

How Does Fiber Boost Longevity?

And prioritizing these foods doesn’t just boost your overall health at the moment—it can also help you live longer. “In a study of over 5,000 U.S. adults, they found that adding just one gram of fiber for every 1,000 calories consumed reduced their biological age by half a year,” Dr. Bulsiewicz says. “So what happens with 10 or 20 grams? You are aging in reverse, a result that you can see and feel. Simply put, fiber is perhaps the most powerful tool we have for adding healthy years to our life. By focusing on eating a wide variety of plant-based foods, we can nourish our gut, lower our risk of disease, and feel our best at every stage of life.”

Start by making a small, intentional change to add more fiber to your diet; as you begin reaping the benefits, you’ll likely be naturally inclined to eat more fiber every day—eventually hitting the daily recommended goal.