Fiber: what it does, by goal, and the dose that worked
What the 133 human studies of fiber we graded show for each goal, the dose that worked, and the products that hold it. This page is educational, not medical advice.
What it does, by goalMembersThe top 4 of 4 goals
| Goal | What the studies show | Studies | Dose that worked |
|---|---|---|---|
| Improved in studies 67 studies, 34 showed an improvement, 3 found none, 9 pooled analyses | 67 | 5.8 g | |
| Improved in studies 27 studies, 9 showed an improvement, 1 found none, 4 pooled analyses | 27 | 500 mg | |
| Improved in studies 2 studies, 1 showed an improvement | 2 | – | |
| No effect in studies 15 studies, 1 showed an improvement, 7 found none, 3 pooled analyses | 15 | 3 g |
Members see which goal each result is for, and the products for it. Start My 7-Day Free Trial →
Products – highest ranked firstMembersThe top 1 of 1
Dose and safetyThe dose that worked and the upper limit
The studies taken by mouth that showed an improvement gave 500 mg to 50 g a day.
Biohacker panelMembersWhat our 10 biohackers say about fiber
Members see what each biohacker said. Start My 7-Day Free Trial →
Questions people askMembersAnswered from the figures on this page
What is fiber good for?
Answer for members.
How much fiber a day?
Answer for members.
Can I take fiber with my meds?
Answer for members.
Members see the answers, checked against their own meds and goals. Start My 7-Day Free Trial →
Educational, not medical advice. Figures come from the human studies on PubMed we have graded; a study counts for a form when it names the form it used. Updated as new studies arrive. How we grade →