Fiber is often associated with digestive health. But its importance extends far beyond digestion.
Diets rich in fiber are associated with better cardiovascular health and a lower risk of several chronic diseases.
So how much do we actually need?
The World Health Organization recommends that adults consume at least 25 grams of naturally occurring dietary fiber each day.
Fiber should come primarily from whole foods, including vegetables, fruits, legumes and whole grains. Nuts and seeds can also make an important contribution.
Reaching this amount does not require a special diet.
A bowl of oats or whole-grain bread at breakfast, vegetables with meals, a portion of beans or lentils, whole fruit and a handful of nuts or seeds can all contribute to daily fiber intake.
Variety matters.
Different plant foods provide different types of fiber. Building your intake from several food groups is therefore preferable to relying on one particular food.
It is also useful to increase fiber gradually, particularly if your usual intake is low. A sudden large increase can cause temporary bloating or abdominal discomfort. Adequate fluid intake is important as fiber intake increases.
The long-term evidence is substantial.
A 2025 umbrella review involving more than 17 million people examined dietary fiber across 38 health outcomes. Higher fiber intake was associated with lower risk across many outcomes, with particularly strong evidence for cardiovascular mortality.
Fiber is therefore not simply something to think about when digestion becomes a problem.
It is part of an everyday dietary pattern that can support long-term health.
