Best realistic fiber goal for every day

I put fiber cereal on my yogurt and fruit for a little crunch. I also like the apple Metamucil crackers, just 1/2 serving.

Depends on the individual, I got rid of all my IBS symptom problems like constipation, bloating, gas and cramping by removing fiber to a much lower amount which made for a much better microbiome for me.

Thanks Ann and agree with your basic premise. If a person was already consuming a mostly whole food balanced diet then they would generally be consuming enough fiber where they more than likely are getting enough.

Unfortunately the vast majority of the US population is consuming around half, 50% of their calories from UPF's and another 20% from processed so basically around 70% of the population could benefit from more fiber.

The big problem arises in that scenario where it reduces microbial diversity and promotes an inflammatory environment where it alters our gut barrier function allowing harmful substances to pass into the bloodstream and in this environment there is a less than optimal production of SCFA's which actually fights the inflammation from UPF's.

Basically most if not all the studies that show fiber as improving gut health and other digestive issues is based on comparing to the demographic that would also fall into the group or percentile that consumes the most UPF's so basically the studies compare to the SAD diet, where of course just about anything done will improve our gut health and our overall blood markers.

My situation is different because I've removed most of the carb content in my diet to around 30g's a day and like I said totally resolved my lifetime of gut issues and I'll just mention my nagging rheumatoid arthritis which i had in both knees and in my hands, which both completely resolved with the keto diet and the keto diet being a very aggressive elimination diet reduces inflammation better than pretty much all other dietary interventions, except maybe the carnivore diet.

So saying this is why I said it depends on the individual. For example there was a study in 2019 where fiber in 4 groups were analyzed with one increasing fiber and 2 others reducing fiber in different increments and one group were it was removed entirely. The one where they added more, showed both better and worst outcomes and the other 2 groups showed improvement in symptoms and the 1 group that remove all, every participant had complete resolve of their issues. So if increased fiber helps your situation better or makes it worse, it probably has something to do with your existing diet and your basic metabolic health.

There are lot of studies and this particular one is actually based in a control study as apposed to the many observational ones usually sited as proof fo increased fiber through FFQ's.

If I work at it I can get 20-30 grams of fiber in a day. but without trying I get 8 to 15 grams. I'm thinking of going back on to a stool softener as I'm not as regular as I'd like and I find the 8 to 15 grams a more natural way of eating for me. I have ibs-d but I also take mediation that screws with the water in your bowels. Higher fiber counters that side effect.

I've been living primarily a plant-based lifestyle. Also, I log everything which shows nutrients and what I need. Fiber is a daily struggle. However, digestive issues have been a problem.

A friend told me about her positive results from SEED, also known as DS-01. It's a prebiotic/probiotic. It's working as advertised.

MyFitnessPal still tells me I need more fiber. IDK