The magic of fiber
Fiber is a nutritional powerhouse. Here’s how much you need — and how to get it every day.
When you think about important nutrients, fiber might not top your list. But fiber supports nearly every part of your health. Plus, it keeps you feeling fuller for longer.
Most adults don’t get enough fiber. Luckily, it’s easy to add more to your diet once you know how.
What is fiber?
Fiber is a carbohydrate that your body can’t digest. Instead, it moves through your system. There are two main types:
- Soluble fiber helps lower cholesterol and blood sugar.
- Insoluble fiber aids in digestion.
Easy ways to get more fiber in your diet
Small swaps can make a big difference. Try these:
- Choose whole-grain bread, pasta, and rice.
- Add chia seeds, almonds, or flaxseeds to cereal or yogurt.
- Toss extra veggies into soups and stir-fries.
- Swap beans for meat in chili or tacos once or twice a week.
Medications Your Way
Whether you need a local pharmacy or home delivery, find in-network options that make getting your prescriptions easy.
How much fiber do you need?
Your daily needs depend on your age and gender.
| Women 50 and younger | 25 grams |
| Men 50 and younger | 38 grams |
| Women over 50 | 21 grams |
| Men over 50 | 30 grams |
