▸Aim for about 28 g of fiber a day, roughly 9 g per meal.
- Most adults eat only about 15 g a day, well short of the 25-38 g guideline, so there is usually room to add.
- Aim for roughly a quarter soluble fiber (oats, beans, fruit) and three quarters insoluble (whole grains, vegetables) for both blood-sugar and gut-transit benefits.
- Increase fiber gradually and drink more water to let your gut adjust and avoid bloating or cramping.
Next stepAdd one high-fiber food, beans, berries, oats or a whole-grain swap, to each main meal this week.