How can you gauge your proper amount of soluble and insoluble fiber intake per day?


You’re always hearing “Increase you fiber intake!”

It’s kind of a blanket statement used a lot by health professionals and your friends and family.

But then, if you want to eat fiber according to your specific body, all of a sudden information runs thin. There is far less information on how to customize and plan the amount of fiber you eat according to your age, goals, lifestyle, etc.

Within this post I will share with you the way you can calculate and gauge how much fiber your eat according to your specific lifestyle, age, health needs, and goals.

The Standards

Now these standards are flexible but this is what’s recommended by dieticians and nutritionists:

Age Grams per day
Woman 19-50 25 Grams
50 and older 21 Grams
Man 19-50 38 Grams
50 and older 30 Grams


We’ve all seen those numbers, but how much do you need as an individual based on your personal lifestyle?

The science to doing this is to calculate your needed fiber according to your daily calorie intake amount.

The Calculations

The National Institute of Health recommends:

14 grams of fiber for every 1000 calories consumed in a day.

To put that in perspective, you can see the caloric guidelines set forth by the Dietary Guidelines for America. More sedentary women require 1,600 to 2,000 calories per day, moderately active women 1,800 to 2,200, and active women 2,000 to 2,400 calories per day. For men the proportions are similar. Sedentary men need 2,000 to 2,600 calories, moderately active men 2,200 to 2,800, and active men 2,400 to 3,000 calories.

That puts people who eat 2000 calories a day at needing 28 grams of fiber each day. Honestly most people don’t get that amount and it’s hurting them more than they know.

Why do you need the recommended amount of fiber?

  • Digestion help through promoting regularity and intestinal contraction and elimination.
  • Hormonal Balancing through helping the way food is absorbed into the body.
  • Lower cholesterol from the body more slowly metabolizing fats and sugars.
  • Lower Blood Sugar also from a slower metabolization of fats and sugars
  • Weight Loss from intestinal wastes and visceral fats stored within the body


Fiber types and importance


This type of fiber is able to be dissolved by water and is great for slowing the digestion of fats and sugars. Therefore it’s great for lowering cholesterol and blood sugar.


This fiber is great for adding bulk to scrub the intestinal tract and assists in eliminating new and old wastes that cause fat deposits and weight gain within the body. This one is great for promoting regularity.

We’ve seen that info too, but the key to taking it to the next level is including both within your diet to equal the recommended total.

Customize your plan through the Subtypes

These are the key to customizing the best fiber diet for your specific body and goals. Here are a few of the subtypes and what each one is specifically good for.

Subtype Main type Sources Use
Resistant Starch Soluble Bananas, Oatmeal, Beans Increases fullness and controls insulin to help prevent diabetes.
Pectin and gums Soluble (mostly) Citrus, Raspberries, Apples Increases absorption of food in the GI tract and helps lower cholesterol.
Lingin Insoluble Flax, rye, vegetables Great for heart health and immune system function.
Cellulose, some hemicellulose Insoluble nuts, whole grains, bran, seeds, brown rice Produce results like laxatives in high amounts. This type of great for efficient fast weight loss when used systemically.


Now you see how many things you can eat for fiber and not just Raisin Bran. *but you can if you want or course* Not bland at all is it?

Nowwww lets see more foods, and recipes, and will make more fiber more fun!

Grain suggestions

  • Oatmeal

I frickin love this stuff honestly. It’s so versatile, so filling, and can be so indulgent.

In addition to the fiber, this food also has been shown to reduce cancer risk, immune health, and boosts energy levels.

The 50 Best Oatmeal Recipes on the Planet

  • Lentils

Love these too! They are good at everything from stews, to salads, to vegan burgers.

In addition to the fiber, they are a phenomenal sense of plant protein, and a great source of nutrients such as potassium, folate, and iron.

20 Delicious Vegetarian Lentil Recipes

Vegetables suggestions

  • Artichoke

These are high in insoluble fiber, which means they help increase fullness, and work with cholesterol and blood sugar.

In addition to the fiber, this vegetable is high in Vitamin C and K and prevents inflammation in the body.

Yummly Vegan Artichoke Recipes

  • Avocado

These are high in insoluble fiber also.

In addition to the fiber, avocados are also great for heart health, vision, and bone health.

So Guac on my peeps! I know I will.

50 Vegetarian Avocado Recipes

Tips for increasing Fiber intake

  • Portion Control

With fiber it is very important to space the entire amount of fiber you want to eat for a day through several meals a day, this will prevent constipation and discomfort.

  • Hydrate

This is paramount, because the water in your body determines how effective the fiber is. Water is the main lubrication for the fiber moving through the digestive tract and grabbing wastes for elimination.

  • Increase slowly

Be nice to your intestines. Don’t overload them, give them time to adjust so that you won’t feel constipated, dizzy, or fatigued. Plan 2-3 weeks to reach your larger goal, and listen to your body to know the pace that matches you personally.


Hormone and Fiber Relationship

Fiber is already great for working with digestive hormones such as insulin, but it also helps the endocrine system as a whole. Endocrine System health does wonders when working with fiber to exponentially increase results. Here are some tips for hormone health while increasing fiber intake.

  • Avoid processed sugars
  • Eat healthy fats
  • Manage stress productively
  • Enhance sleep quality with less blue light nearby


Too often is there a blanket statement people telling you to each more fiber without giving you any tools, or specifics on how to customize it to your lifestyle or body.

With this post you now have the tools and knowledge to put fiber into your diet in an intelligent and fun way.

Please like, comment, and subscribe below so I know you like this type of content and want to see more of it.

Much love, peace, and happiness. 😊

Photo by Eneida Nieves from Pexels

Published by

Mareka Belcher

Founded by Mareka Belcher an independent freelance entrepreneur and student out to help others find their own wellness and balance.

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