RDAU_2026-ISSUE0809_DIGITAL MAGAZINE

pic andWegovy for diabetes and weight management. These drugs slow gastric emptying and can cause constipation and digestive discomfort, so health- care providers commonly advise peo- ple taking them to prioritize fiber to support regularity, stabilize blood sugar and promote satiety. In other words, fiber is showing up exactly where modern health concerns are. And that raises a practical ques- tion: If fiber is doing all of this behind the scenes, howmuch fiber do we actu- ally need to reap the benefits? The short answer: Probably more than you’re getting. It’s not just people on GLP-1 drugs who need to eat more fiber. When I asked scientists and dieti- tians how much fiber a typical person should eat, they invariably said, “More.” According to Reynolds’ meta- analysis for the World Health Organi- zation recommendations, eating 25 grams to 29 grams of fiber per day may reduce your risk of chronic disease and help you live a healthy life. The FDA’s Nutrition Facts label sim- ilarly advises consuming around 28 grams of fiber per day; the “%DV” (percent daily value) you’ll see there is based on this number. Most American adults consume about half that. (Note that an individualized fiber intake rec- ommendation depends on factors including age and sex.) Whole foods remain the gold stan- dard for getting your fiber, delivering it alongside vitamins, minerals and phyto- nutrients that work together inways that extracted fibers likely can’t replicate. However, fiber-enriched products and supplements may help fill gaps. “If you can get it from foods, great,” says Reynolds. “But if you can’t achieve that amount with food, go to the sup- plement pathway.” Before beginning a supplement or bumping up your fiber intake significantly, check with your health-care provider to ensure the change meets your needs and won’t interact with any medications or other supplements you’re taking. Experts suggest ramping up slowly. It takes time for your gut to get used to more fiber. Suddenly doubling your intake, for instance, could lead to bloat- ing or an uncomfortable stomach. Also, make sure to drink plenty of water as you go—it will help reduce initial dis- comfort. Fiber works best when it has fluid to move with it. So though fibermaxxing may be a buzzy term, the science behind it is solid. Luckily, fiber-rich foods are rarely dull. They’re crunchy, colorful, satisfying and often right in your pan- try or produce section. (I’m going to stir a can of black beans into my fami- ly’s taco meat tonight. Easy—and yummy.) In a sea of extreme diets and quick fixes, eating more fiber is a trend wave I’m happy to ride. EATINGWELL.COM (MARCH 15, 2026) © 2026 PEOPLE INC. ALL RIGHTS RESERVED. REPRINTED/TRANSLATED FROM EATINGWELL AND PUBLISHED WITH PERMISSION OF PEOPLE INC. REPRODUCTION IN ANY MANNER IN ANY LANGUAGE IN WHOLE OR IN PART WITHOUT WRITTEN PERMISSION IS PROHIBITED. reader ’ s digest 94 August/september 2026 reviewed by Dietitian Maria Laura Haddad-Garcia 2026 C o n f e c t i o n e r y THANK YOU FOR VOTING US READER’S DIGEST MOST TRUSTED CONFECTIONERY BRAND THE COLOUR PURPLE IS ATRADE MARK USED UNDER LICENCE.