From the Guidelines
The daily recommended intake of fiber is 25-30 grams for adults, with women aiming for about 25 grams per day and men targeting around 30-35 grams daily, as supported by the most recent and highest quality study 1. Fiber is essential for digestive health, helping to prevent constipation by adding bulk to stool and promoting regular bowel movements. It also slows digestion, which helps control blood sugar levels and creates a feeling of fullness that aids in weight management. Additionally, fiber helps lower cholesterol levels by binding to cholesterol particles in the digestive system and removing them from the body. Some key points to consider when it comes to fiber intake include:
- Consuming a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to meet daily fiber goals
- Increasing fiber intake gradually to avoid digestive discomfort
- Drinking plenty of water to help fiber move through the digestive system
- Aiming for 25-30 grams of fiber per day for adults, with individual needs varying based on age, sex, and overall health
- Considering the benefits of soluble fiber, such as ispaghula, in improving symptoms of irritable bowel syndrome (IBS) 1
- Being aware of the potential for overly restrictive eating habits when following a low FODMAP diet, and screening for patients at high risk for such behavior prior to recommending this diet 1.
From the FDA Drug Label
Adults 12 yrs. & older 1 packet in 8 oz of liquid at the first sign of irregularity. Can be taken up to 3 times daily. As your body adjusts to increased fiber intake, you may experience changes in bowel habits or minor bloating. New Users:Start with 1 dose per day; gradually increase to 3 doses per day as necessary.
The daily recommended intake of fiber is not explicitly stated in the drug label. However, it can be inferred that the product is intended to provide a significant amount of fiber, but the exact amount is not specified.
- The label does mention increased fiber intake, but it does not provide a specific daily recommended amount.
- It advises new users to start with 1 dose per day and gradually increase to 3 doses per day as necessary 2. The FDA drug label does not answer the question.
From the Research
Daily Recommended Intake of Fiber
The daily recommended intake of fiber is a crucial aspect of a healthy diet. According to various studies, the recommended daily intake of fiber is as follows:
- 14 g of dietary fiber per 1,000 kcal, or 25 g for adult women and 38 g for adult men, based on epidemiologic studies showing protection against cardiovascular disease 3, 4, 5
- The Adequate Intake for fiber is 14 g total fiber per 1,000 kcal, or 25 g for adult women and 38 g for adult men, based on research demonstrating protection against coronary heart disease 4
- The recommended daily allowances (RDAs) for total fiber intake for men and women aged 19-50 are 38 gram/day and 25 gram/day, respectively 5
Importance of Fiber Intake
Adequate fiber intake has numerous health benefits, including:
- Reducing the risk of developing several chronic diseases, such as cardiovascular disease, type 2 diabetes, and some cancers 3, 4, 5
- Lowering body weights 3, 4
- Improving glycemia and insulin sensitivity in non-diabetic and diabetic individuals 6
- Enhancing weight loss in obese individuals 6
- Benefiting a number of gastrointestinal disorders, including gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids 6
Increasing Fiber Intake
Healthy adults and children can achieve adequate dietary fiber intakes by:
- Increasing their intake of plant foods, such as whole grains, legumes, fruits, and vegetables 3, 4
- Decreasing energy from foods high in added sugar and fat, and low in fiber 4
- Consuming fiber in foods rather than relying on supplements, as few fiber supplements have been studied for physiological effectiveness 3