To easily reach the daily goal of 25 to 38 g of fiber, it is recommended to distribute your intake by aiming for 8 to 10 g of fiber per main meal and 3 to 5 g per snack.

noli's read

The overall goal of 25 to 38 g of fiber per day is fully validated by the guidelines of the Academy of Nutrition and Dietetics (expert recommendations). A large meta-analysis of observational studies led by Reynolds et al. and published in The Lancet in 2019 confirms that a daily intake of at least 25 to 29 g of fiber actively supports digestive regularity, weight management, and general vitality. Regarding the specific distribution of 8 to 10 g per meal, there is no randomized controlled trial (RCT) proving that such a breakdown is physiologically superior to another method of consumption. Nevertheless, this strategy is an excellent behavioral tip for incorporating fiber gradually. It helps avoid the temporary intestinal discomfort that sometimes occurs when consuming too much fiber at once, which scientifically validates the value of this gentle approach.

the sources

1. 1Reynolds A et al. 2019
2. 2Jovanovski E et al. 2019