The answer is 25g for women and 30g for men. The harder part is actually getting there.
F
iber is the nutrient most of us know we need and quietly fall short on. We hear "eat more fiber" all the time, but rarely how much, or what that looks like on a plate. Let's fix that.
The recommendation
Australia's Nutrient Reference Values, set by the NHMRC, give an Adequate Intake for dietary fiber of:
- Men (19 to 50): 30g a day
- Women (19 to 50): 25g a day
- Pregnancy: 28g a day
- Breastfeeding: 30g a day
According to the NHMRC, adequate fiber is essential for the proper functioning of the gut.
What 25 to 30g actually looks like
Hitting your target takes more than a piece of fruit. A day that gets you there might look like:
Breakfast. A bowl of rolled oats with berries and a spoon of chia seeds.
Lunch. A whole grain wrap with salad and half a cup of chickpeas.
Snack. An apple with the skin on and a handful of almonds.
Dinner. Brown rice or quinoa with two cups of vegetables.
That's a lot of planning, chewing and cooking, every single day. On a busy day, the first thing to slip is usually the fiber.
Why most of us fall short
Modern diets lean on refined bread, white rice, pasta and packaged snacks, which have had much of their fiber stripped out. Add skipped meals and takeout on busy nights and the gap grows fast. The signs are often subtle: feeling sluggish, irregular, bloated or never quite "right".
Fiber is the nutrient most of us know we need, and quietly fall short on.
5 easy ways to close the gap
- Swap white for whole grain. Bread, rice and pasta.
- Leave the skin on. Keep the skin on fruit and veg where you can.
- Add legumes. Lentils, chickpeas or beans in two meals a week.
- Snack on nuts and seeds. Instead of crackers.
- Add a daily fiber supplement. To cover the days when life gets in the way.
Where Pro Gut+ fits
Pro Gut+ adds 4.1g of fiber to your day in one heaped teaspoon. That's about 16% of a woman's daily target and 14% of a man's, from a single 23-calorie serve. And it's not just any fiber:
- 4g of prebiotic fiber from green banana resistant starch, organic Jerusalem artichoke inulin and Sunfiber® PHGG, to feed your gut flora
- 1 billion CFU of probiotic Saccharomyces cerevisiae (Boulardii) to help your gut flora balance
- A fermented organic wholefood blend of mung beans, brown rice, red lentils, chickpeas, flaxseed, millet and quinoa
- A natural berry flavor with 0.3g of sugar
- No dairy, soy or gluten
Stir it into water, juice, a smoothie, yogurt or your morning oats. It helps digestion, helps reduce bloating and promotes regularity.
★★★★★ "Love this product and have become apart of my morning routine... this has helped with bloat, getting fiber into my diet... Easy to add to a glass of water." - Tennille J.
It's the kind of habit that sticks. Hasibe K. has taken it "consistently for 4 months now" and says "it has made a big difference in my digestion." Dean B. likes that "I know I am getting fiber", and Stacey H. says she doesn't "go a day without having it."
Rated 4.9 stars by customers, with 24 serves per pouch at about $1.33 a day and a 60-day money-back guarantee, it's the simplest way to close your fiber gap.
Prebiotic fiber plus probiotic, berry flavor, free from dairy, soy and gluten · Use code WELCOME20 for 20% off your first order.
