Our #1 selling plant-based shakes are back in stock! Shop Now

How Much Fiber Do I Need Every Day?

Fiber: no one really wants to talk about it, but everyone needs to!

So how much do you need? After working with thousands of clients throughout the years, I’ve found that 50 grams of fiber a day is an optimal amount for preventing illness and protecting your health.

Read on to find out how to get that much safely and which high-fiber foods are best…

Meeting your fiber quota from food alone can be a challenge! That’s why we created Extra Fiber. Each serving packs 12 types of fiber, including a prebiotic that supports the growth of friendly bacteria.* This is the Rolls Royce of fiber products… and you can only get it here

What you should know about fiber

Although fiber has a well-known reputation for keeping your digestive system moving smoothly, its benefits certainly don’t stop there! Getting adequate dietary fiber is also important for:

  • Helping you feel full1
  • Sparking weight loss2
  • Balancing your blood sugar levels3
  • Maintaining healthy cholesterol levels4
  • Feeding the good bacteria in your gut and boosting your immune system5  
  • Helping reduce your risk of heart disease and type 2 diabetes6-8

The key is to be sure you’re eating plenty of it to reap all those rewards!

Now here’s the scary news…

While I’ve found that 50 grams of fiber a day is ideal, the USDA recommends about half that as a minimum.

You know what’s really frightening? Most Americans are only getting a mere fraction of that amount!

Scientific reports show that the average fiber intake for women is only 12-13 grams per day, and men aren’t faring much better with a measly 16-17 grams.10 That tells me we’ve got a lot of work to do…  

How to Increase Your Fiber Intake Safely

Before you start loading up on beans and Brussels sprouts, you need to remember to increase your fiber intake gradually to avoid intestinal distress. (We’ve all been there before and it’s not pleasant!)

The best way to do that is by raising the amount of fiber you eat each day in 5 gram increments. Wait until you aren’t having any digestive symptoms before you increase again. Keep stepping up the amount of fiber you’re eating gradually until you reach the goal of 35-50 grams a day.

To help make it even easier to add fiber-rich foods to your menu, here’s a handy list of my top 10 high-fiber, gluten-free picks… (Follow the links to yummy, healthy recipes for all of them!)

  1. Beans and lentils (13.2 to 16.3 grams per cup)
  2. Artichokes (10.3 grams per cup)
  3. Berries (7.6 to 8 grams per cup for blackberries and raspberries)
  4. Avocados (6.7 grams per cup)
  5. Broccoli (5.1 grams per cup)
  6. Chia Seeds (5.5 grams per tablespoon)
  7. Cooked Quinoa (5.2 grams per cup)
  8. Brussels Sprouts (4.1 grams per cup)
  9. Rolled Oats (4 grams per cup)
  10. Apples (2.6 grams per cup)

Extra Fiber combines fiber derived from fruits, vegetables, roots, seeds, and tree extracts…including a prebiotic that supports the growth of friendly bacteria.* Altogether, it contains 12 types of fiber to create the ULTIMATE fiber product.


1 https://www.ncbi.nlm.nih.gov/pubmed/11396693
2 https://www.ncbi.nlm.nih.gov/pubmed/23885994
3 https://www.ncbi.nlm.nih.gov/pubmed/625991
4 http://olivamine.com/sites/default/files/pdf/Prebiotic-Fiber/Fiber-Cholesterol-Lowering.pdf
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
6 http://circ.ahajournals.org/content/94/11/2720.short
8 http://care.diabetesjournals.org/content/23/10/1461.short
9 http://jn.nutrition.org/content/142/7/1390S.long
10 https://www.cnpp.usda.gov/sites/default/files/nutrition_insights_uploads/Insight36.pdf

The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


Recent Posts


3 steps to a perfect smoothie
+ 48 recipes + $10 off protein

Replacing carb and sugar-loaded breakfasts with a powerful, protein-packed shake is EASY when you have taste-tested recipes that rock!

Get your SMOOTHIE GUIDE here!

Recent Posts