4 Mistakes People Make with Fiber

Fiber is a nutrient of concern for 95% of American adults. When we fall short on our fiber goals, we miss out on all the benefits it offers, from gut health and mood to regularity and help managing hunger.*

Depending on gender and age, your needs will vary from 19 grams to 38 grams of fiber a day. The 2015-2020 Dietary Guidelines for Americans say that women need 28 grams from ages 19 to 50, while men need 38 grams during that stage of life. (Nutritional needs changes slightly after age 50.)

Before you start piling on the fiber-rich foods, read this list of mistakes people make with fiber:

• You avoid fiber because of the regularity benefit. Unless you have been instructed to follow a low-fiber diet by a healthcare professional, there’s no reason to restrict your intake.
• You’re not drinking enough water. If you’re working to increase fiber intake, you need to be drinking more water, too. Why? Staying hydrated can help fiber do its job (of promoting regularity and making it easier to pass a BM). Fiber will help you avoid occasional unpleasant GI side effects.
• You are overdoing it on fiber. Yes, this is possible! When you eat too much fiber, it can speed up digestion and lead to unpleasant side effects. While slow motility is definitely an issue, you don’t want your food to pass through your GI tract so fast your body doesn’t have time to break down the nutrients and put them to use.
• You do too much, too fast. Your body needs time to adjust to changes in your diet, including added fiber. Aim to add five grams or so per week until you reach your goals. Learn how to add 5 grams of fiber to your day, in an easy and tasty way.