A daily perspective
How much fiber do I need?
Daily fiber intake
22–34
grams per day
Adults should eat 22 to 34 grams of fiber each day (depending on your age and sex). For a 2,000 calorie diet, the recommendation is 28 grams of fiber daily.
SourceThe fiber gap
~95%
of Americans
According to the 2025 Dietary Guidelines Advisory Committee, nearly all (~95%) Americans do not eat enough fiber.
SourceGetting enough fiber is only part of the picture.
Beyond getting enough fiber, it’s important to get fiber from a variety of sources—not relying on just one type.
Chia is naturally rich in fiber, including both soluble and insoluble fiber. Its unique combination makes it worth exploring.
Fiber & your everyday health
What can different fibers do for you?
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Cholesterol & Blood Sugar
Certain soluble fibers can help support healthy cholesterol levels and/or moderate blood sugar responses. Source
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Gut Health & Regularity
Different fibers can help support digestion and regular bowel movements. Some soluble fibers also act as prebiotics, supporting gut microorganisms and their activities to promote gut health. Source
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Appetite and Fullness
Some gel-forming fibers may help you feel fuller longer after eating. Source
Keep exploring
Explore your fiber options
Your fiber. Your routine.