Fiber is really important, and most of us aren't getting enough.
And if you're trying to improve digestion, manage weight, or support long-term health — it's not just a little under… it’s way under.
Here’s what the research says:
Your RDA Isn’t Enough — For Most of Us
The Recommended Dietary Allowance (RDA) for fiber is 25g per day for women and 38g for men. But the average American gets only 15–17g/day — less than half of what’s recommended.
📚 USDA, 2020 – Dietary Guidelines for Americans
Low fiber intake is so widespread it’s been called a “public health concern” — and it’s been linked to increased risk of cardiovascular disease, type 2 diabetes, certain cancers, and more.
Fiber Helps With Fat Loss, Fullness & Blood Sugar
Fiber slows digestion, keeps you fuller for longer, and helps regulate blood sugar. Multiple studies show that increasing fiber intake — even without other diet changes — leads to weight loss.
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Slavin, 2005 – Dietary Fiber and Body Weight
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Howarth et al., 2001 – Fiber Intake and Weight Regulation
Plus, soluble fiber acts like a sponge in your gut — helping trap cholesterol and improve heart health.
Your Gut Microbiome Needs Fiber to Thrive
Fiber isn’t just for digestion — it’s also fuel for your gut bacteria. When fiber ferments in the colon, it produces short-chain fatty acids (SCFAs), which reduce inflammation and help maintain a healthy gut barrier.
A healthy microbiome is linked to everything from immune function to mood to metabolic health.
📚 Makki et al., 2018 – Impact of Dietary Fiber on Gut Microbiota
So How Much Fiber Should You Eat?
Here’s a quick breakdown:
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Active adults or people aiming for optimal health:
25–40g per day -
Trying to lose weight or balance blood sugar?
Focus on ≥30g/day, with a mix of soluble and insoluble fiber -
Pro tip: Gradually increase fiber intake and drink plenty of water to help your gut adjust
Every Locale Meal Delivers Real, Whole-Food Fiber
Our meals are loaded with colorful veggies, beans, whole grains, and leafy greens — not isolated fiber powders. You get the benefits of fiber and the nutrients that come with it.