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

noli's read

The overall goal of 25 to 38 g of fiber per day is based on solid scientific foundations, notably the Institute of Medicine (IOM) guidelines based on observational studies linking this intake to cardiovascular well-being and weight management. Dividing this intake into small benchmarks (8-10 g per meal and 3-5 g per snack) is a very clever planning method for incorporating these nutrients into daily life. In terms of comfort, expert opinion agrees that an even distribution of fiber helps avoid the temporary digestive discomfort that occurs with massive consumption. Observational data also show that the presence of fiber at every meal promotes lasting satiety and stable energy. Although no controlled clinical trial requires such precise distribution to achieve benefits, this method remains an excellent practical tool for gradually closing the fiber gap.

the sources

1. 1Reynolds A et al. 2019