UCLA Health Urges 25 Grams of Daily Fiber, Adding 5 Grams Every Few Days
Updated
Updated · UCLA Health · Jun 16
UCLA Health Urges 25 Grams of Daily Fiber, Adding 5 Grams Every Few Days
1 articles · Updated · UCLA Health · Jun 16
Summary
Only about 5% of Americans meet recommended fiber intake, and UCLA Health says most adults get less than half the target—25 grams a day for women and 38 grams for men.
Adding 5 grams every few days can help the gut adjust gradually, reducing bloating, gas, constipation and cramps that often follow a rapid increase.
Food—not supplements—should be the main source, with beans, lentils, berries, whole grains, nuts and seeds among the highest-fiber options; swapping out ultra-processed foods can also lift intake.
Water and walking help move fiber through the digestive tract, and UCLA advises people with IBS, IBD or severe persistent symptoms to consult a doctor before making major dietary changes.