Fiber
25-38g
With meals
Fiber refers to the indigestible plant carbohydrates found in fruits, vegetables, legumes, whole grains, nuts, and seeds. It exists in two main forms — soluble and insoluble — each playing distinct roles in digestive and metabolic health. Most adults consume well below the recommended 25–38 grams per day, making it one of the most common nutrient shortfalls.
Research Evidence
Supports beneficial gut microbiome composition
ModerateMay promote healthy weight management through increased satiety
ModerateReduces LDL cholesterol levels
StrongReduces blood pressure in hypertensive adults
ModerateLowers all-cause and cardiovascular mortality risk
StrongImproves blood sugar control and insulin sensitivity
StrongExpert Evidence
147 references from 6 experts
“I already had a great diet in terms of lots of fiber, minimal saturated fat.”
The Drugs Dr Brad Takes for a Longer, Healthier Life
11:4370 references in 36 episodes from 2020–2026
Safety & Cautions
Side Effects
- Bloating and gas, especially when increasing intake too quickly
- Abdominal cramping
- Loose stools or diarrhea at high doses
- Potential reduced absorption of certain medications if taken simultaneously
Fiber supplements are generally well-tolerated when introduced gradually with adequate hydration. Those with bowel obstructions, strictures, or difficulty swallowing should consult a physician before supplementing, and fiber should be taken at least 1–2 hours apart from medications to avoid interference with absorption.
Pairs Well With