Plus, what to do about it.️
͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
| |
| Sponsored by |
|
 |
|
|
|
|
| |
|
|
| Ahhh, good ol’ fiber. Vital for a happy and healthy gut, it can support nutrient absorption, help prevent constipation, reduce blood sugar levels, and even decrease your risk of heart disease and type 2 diabetes. |
| As you’ve probably seen online, fiber is having a moment, with “fibermaxxing” trending as one of the latest buzzwords. People are more curious than ever about ways to boost their intake, and brands are infusing it into everything from “super powders” to popcorn bags. But getting enough each day doesn’t have to be so complicated. |
| Let’s talk about how much fiber you really need each day, the best sources, and other ways to manage your gut health. |
|
|
|
|
|
|
Be well,
Morgan Mandriota
Newsletter Editor, Healthline |
 |
|
Written by Morgan Mandriota
June 15, 2026 • 4 min read |
|
| |
|
|
|
|
| |
 |
|
|
| How much fiber do you need per day? |
| For most adults, the Adequate Intake (AI) for fiber is 14 grams (g) for every 1,000 calories consumed. While people’s calorie needs vary, the average is around 38 g for men and 25 g for women. |
| While it’s best to aim for a variety of fiber types, a healthcare professional may recommend prioritizing soluble or insoluble fiber, depending on any existing health conditions. If you don’t consume enough fiber each day, you might experience symptoms like constipation, abdominal discomfort, or feeling hungry shortly after meals. |
| If you suspect that you’re one of the many people who need more fiber, these tips can help. |
| 📝 Write your grocery list with intention: Ensuring you actually eat more fiber doesn’t begin in the kitchen; it starts at the grocery store. Making time to plan your meals can help you find more opportunities to increase your intake. |
| 🥑 Make sure fiber starts at breakfast: Most traditional breakfast foods, like eggs and bacon, lack fiber. Try to integrate it into the first meal of your day by eating oatmeal (like this banana chia overnight oatmeal), a green smoothie with spinach, cucumber, and pineapple, or a whole grain cereal. You can also simply add a piece of fruit to your regular plate! |
| 🍎 Increase your fruit and veggie intake: Fiber is naturally found in all fruits and vegetables. Examples of high fiber foods include apples, broccoli, dried fruit, yams, and leafy green vegetables. |
| 🫘 Don’t forget about legumes: Legumes are another wonderful source of fiber. Peas, chickpeas, and black beans can all make great additions to your favorite dinner dishes. |
| While the ideal way to get fiber is through your diet, supplements can also help. Regardless of your approach, it’s best to gradually increase your intake, so you don’t cause digestive discomfort with too much bulk. It’s also important to make sure that you’re drinking plenty of water. For more tips and information, check out our full guide below. |
|
|
| 💌 Over to you: How do you make sure you get enough fiber each day? Email wellnesswire@healthline.com to chime in. |
| |
|
|
| |
|
|
| A new content series! |
| |
| |
| |
 |
| Join Our 7-Day Fiber Fix Challenge |
| Introducing Healthline’s Gut Check Challenge — Fiber Fix edition. This 7-day series is designed to help you discover simple ways to keep your gut healthy and boost your fiber intake. Follow along with the challenge as we explore the different types of fiber, how to determine your own nutrient needs, and the easiest ways to increase your daily intake. |
|
|
| Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. |
| |
|
|
|
| |
|
|
|
|
| |
| Sponsored by |
|
|
|
|
|
|
| |
 |
|
|
| Better gut health, right this way |
| Experiencing bloating, irregular bowel movements, gas, or digestive discomfort? There’s a chance something is happening within your gut microbiome. Disruptions to this microbial ecosystem can be influenced by factors such as drinking alcohol, traveling, and not getting enough high quality sleep. |
| To manage your symptoms, you might want to consider a probiotic to support digestive health. Seed’s DS-01®️ Daily Synbiotic is a 2-in-1 probiotic and prebiotic clinically shown to improve regularity, reduce bloating, and alleviate gas*. They’re vegan, compatible with a low FODMAP diet, and formulated with 24 strains to support a healthy gut microbiome. Use code WW25 to get 25% off your order today. |
|
|
| *Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. |
| |
|
|
|
|
| |
| |
| |
| Until next time, |
 |
Take care of yourself, and we’ll see
you again soon! |
| |
 |
| |
 |
| This edition was powered by |
| dried mango. |
| |
|
|
|
|
|
View in browser
Did a friend send you this email? Subscribe here.
To see all newsletters, click here.
Privacy | Unsubscribe
We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy.
Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional.
Every product we recommend has gone through either Healthline’s or Optum Now’s vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
© 2026 RVO Health
1101 Red Ventures Drive
Fort Mill, SC 29707 |
| |
|
|
  |
|
|
|
|
No comments:
Post a Comment