Dietary fiber: recommendations for amount of consumption, foods and meal time

Compared to a high-protein diet, those who ate more fiber enjoyed a healthier gut microbiome, probably because fiber acts as fuel for the good bacteria.

Why experts disagree on the findings

Instead of loading yourself with 30 grams of fiber at once in the morning, it is recommended to split this consumption into several meals, each of which has about 7 to 10 grams of fiber. This should cause the least amount of gastrointestinal upset, while still providing the gut health and heart health benefits you get from dietary fiber.

How to increase daily fiber intake?

Whether you choose to eat a lot of fiber in the morning or split it up during the meals of the day – the goal is simply to eat more fiber, in any way possible. This means that there is not necessarily a time that is better than another, as long as you reach the recommended daily amount and without overloading the digestive system.

Experts emphasize that the easiest approach is to simply eat more fruits and vegetables. All you have to do is make sure you have one serving of fruit and one or two servings of vegetables at every meal.