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Fiber is one of the four main macronutrients (i.e., the types of nutrients our bodies need in large quantities to function). It’s a complex carbohydrate made exclusively of plant roughage that cannot be digested or absorbed in the human body. This is why fiber makes you poop—rather than get broken down and absorbed, it moves through your digestive system, binding water and wastes together along the way, so your body can expel what shouldn’t be there. (And that’s just one of the many benefits of fiber).

But while fiber helps you poop easier, determining how much fiber will make you poop varies from person to person and may require some trial and error. According to the National Academies, women should consume at least 25 to 28 grams1 of fiber daily, while men should consume at least 38 grams. 

That said, this is just an estimate and everybody is different; some digestive tracts require more fiber than others, and a “normal” bowel movement for your body might look slightly different than someone else’s “normal” stool. To determine how much fiber is sufficient to help you poop better, speak with a gastroenterologist for a personal assessment.

There are two types of fiber: soluble and insoluble. Soluble fiber is found in nuts and seeds; fruits like apples, bananas, and berries; and in legumes and certain grains, like oat bran and barley. Insoluble fiber is in vegetables, wheat, and other whole grains. Both aid in healthy digestion but play different roles in the process. 

Registered dietitian Amy Shapiro, M.S., R.D., CDN previously told mindbodygreen that soluble fiber “dissolves into a gel-like substance” in water and helps to collect and remove toxins and cholesterol from the body. Insoluble fiber, on the other hand, does not dissolve—it stays intact as it moves through the digestive system. While, like soluble fiber, it ushers out toxins and bad cholesterol, registered dietitian Ella Davar, R.D., CDN, CHC tells mindbodygreen that it also speeds up digestion.

“Both types of fiber are essential for gut health, but the difference [between soluble and insoluble fiber] is that the insoluble fiber speeds the passage of foods through the stomach and intestines and adds bulk to the stool,” Davar explains. The more water in the stool, the easier it passes. 

The National Academies recommends that women and men consume at least 25-28 grams1 and 38 grams of daily dietary fiber, respectively. But again, this number ultimately depends on your unique dietary needs. Some people need more, and some people need less. One thing is for sure: Fiber is a necessary part of a well-rounded, everyday diet, so you want to meet your goals to stay regular.

But let’s say you can’t meet your goals through diet alone. Taking a premium fiber supplement (like mindboydgreen’s organic fiber potency+) can help fill in the gap. According to Davar, the best time to take fiber supplements is in the morning, after breakfast, to avoid stomach upset and help fire up your digestion early in the day.*

A host of high-fiber foods can help cleanse the gut and empty the colon; you just have to find ones you enjoy eating and can regularly incorporate into your diet. As a golden rule, Davar encourages clients to choose organic, non-GMO, quality fiber-rich food sources as often as possible. 

She stresses that the same rule applies to high-quality fiber supplements. This makes organic fiber potency+ a great option—it’s a USDA-certified organic vegan blend of soluble, insoluble, and prebiotic plant fibers sourced from ingredients like guar beans, mushrooms, and kiwifruit. Just one scoop yields a solid six grams of clean, functional fiber (not too shabby!).

• Chia seeds: 4.9 grams7 per one-tablespoon serving
• Sunflower seeds: 3 grams8 per ¼-cup serving
• Flax seeds: 2.9 grams9 per one-tablespoon serving 
• Pumpkin seeds: 2 grams10 per two-tablespoon serving

According to Davar, when consumed in a natural form (i.e. via fruits, vegetables, and other whole-food sources), “there is no such thing as too much fiber.” There is, however, such a thing as too much fiber via supplementation. 

“Fiber supplements are on the rise, and there is a possibility of nutrient absorption issues and digestive side effects, like bloating,” explains Davar. To avoid these unwanted side effects, Davar stresses that moderation is key and advises mindbodygreen readers to consume ”no more than 25 to 30 grams of fiber per day.” This is especially important for someone with digestive health concerns, as Davar notes a high-fiber diet may create a softer stool and/or bloating.