This Is Exactly How Much Fiber You Need Daily To Prevent Chronic Disease

We all know that fiber is important, but how much fiber should we eat each day to protect our health? It may be more than you think.

This superstar nutrient helps support a healthy gut microbiome, promotes heart health, helps control blood sugar and more.

A fiber-rich diet also can prevent common chronic diseases, especially as we age, according Dr. Eric Topol, a renowned cardiologist and longevity researcher.

TODAY.com previously spoke with Topol about the habits he follows every day to age healthy from his book “Super Agers: An Evidence-Based Approach to Longevity.”

When it comes to his diet, Topol emphasizes plant-based foods and getting more of one nutrient in particular — fiber.

Longevity expert tip of the day: Aim for 25-30 grams of fiber daily

“Healthy eating” generally translates into a varied diet full of plant-based foods like fruits, vegetables, legumes, whole grains, nuts and seeds, Topol told TODAY.com.

What do these foods have in common? They’re all good sources of dietary fiber, which is something we all need more of. “Fiber is really big,” Topol added.

Fiber-rich whole foods are the foundation of the Mediterranean diet, which Topol follows. The Med diet is well-studied and ranked as one of the most best eating patterns to promote healthy aging.

Every day, Topol aims to get 25-30 grams of dietary fiber. Nuts and seeds are one of his favorite fiber-rich snacks. Plus, they’re high in protein and healthy fats.

“I try to take in as much fiber a day as possible,” Topol adds.

The recommended intake of fiber is about 14 grams per 1,000 calories of food, per the U.S. Department of Agriculture, so you may need more depending on your body composition and caloric needs.

Why it matters

Fiber benefits our health in many ways. In addition to promoting regular bowel movements, fiber helps us feel full, slows absorption of glucose, helps lower cholesterol and supports a healthy heart and metabolism.

Eating enough fiber is a key part of aging healthy, and it also helps prevent chronic and age-related diseases, explained Topol. These include colon cancer, which is on the rise in the United States, and heart disease, the No. 1 killer worldwide.

A 2019 meta-analysis of 185 studies showed that people who ate a high-fiber diet had a 15–31% reduction in all-cause mortality, heart disease, Type 2 diabetes and colorectal cancer, compared to individuals who ate a low-fiber diet.

Despite these science-backed benefits, most adults in the U.S. don’t eat enough fiber. The typical American diet is low in whole foods and high in what Topol considers the “polar opposite” of fiber: ultraprocessed foods.

How to get started

Don’t reach for a fiber supplement. First, emphasize eating a variety of vegetables, fruits, legumes, whole grains, nuts and seeds, Topol advised. These foods are not only great sources of fiber but also rich in other important nutrients.

Try adding these high-fiber foods to your diet:

• Sweet potatoes
• Avocado
• Black beans
• Pears
• Chickpeas
• Almonds
• Broccoli
• Lentils
• Raspberries

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.