pile of different fruits, vegetables, nuts, seeds and legumes

aamulya - stock.adobe.com.

How much fiber do you need? For most adults, the answer lies between 25 and 38 grams a day. That target is based on a rule of thumb to eat at least 14 grams of fiber for every 1,000 calories’ worth of food. That means for a 2,000-calorie diet, you should aim for 28 grams a day (the Daily Value).

Healthwise, you’re better off focusing on fiber from whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds than from “gut health” sodas, protein bars, and other snacks that have added isolated or synthetic fibers (like chicory root fiber aka inulin, soluble corn fiber, polydextrose, etc.).

How much fiber is in a serving of common foods?

Here’s how much fiber per standard serving you’ll find in a range of plant foods. Within each section, foods are ranked from most to least fiber, then least to most calories.

Keep in mind that a standard serving of vegetables is small—it’s the fraction of a cup that comes closest to weighing 3 oz.—and all non-starchy vegetables are low in calories. That means you can easily double or triple your serving of vegetables and their grams of fiber.

Donate to CSPI today

CSPI heavily relies on our grassroots donors to fuel our mission. Every donation—no matter how small—helps CSPI continue improving food access, removing harmful additives, strengthening food safety, conducting and reviewing research, and reforming food labeling. We don't take donations from corporations, and our flagship publication, Nutrition Action, doesn't run any ads. That means that everything we do is fiercely independent and unbiased from any bad actors, no matter how powerful. To help keep this online content 100% free, consider donating today to support CSPI.