---
title: "Best Fiber for Constipation: Daily Target"
description: "Discover the best soluble and insoluble fiber types for constipation relief and learn the recommended daily fiber intake to stay regular and healthy."
url: "https://www.myalloy.com/knowledge-base/what-types-of-fiber-are-best-for-constipation-and-how-much-should-be-the-daily-target"
---

# Best Fiber for Constipation: Daily Target

> Discover the best soluble and insoluble fiber types for constipation relief and learn the recommended daily fiber intake to stay regular and healthy.

## What types of fiber are best for constipation, and how much should be the daily target?

### The best types of fiber for constipation

At Alloy, we usually talk about fiber in two buckets, because you typically need **both** to stay regular:

**Soluble fiber** is often the gentler place to start if you’re constipated. It pulls water into the intestines and forms a gel-like texture that can help stool move along more comfortably. Dr. Kumkum Patel calls out foods like **berries, chia seeds, and oats** as great sources.

**Insoluble fiber** adds more bulk and “roughage,” which also helps keep things moving. Dr. Patel describes this as the fiber you get from **rough veggies** like **kale, Brussels sprouts, and asparagus**.

If constipation is the main issue, a lot of people do best by getting plenty of soluble fiber, while still regularly eating insoluble fiber too.

### How much fiber to aim for each day

Dr. Patel shares that the recommended fiber intake is **25 to 38 grams per day**, and a simple target is **about 30 grams daily**, roughly **10 grams per meal**. She also pairs that with a practical hydration target of **60 to 80 ounces of water per day**, since fiber works a lot better when you’re well-hydrated.

### If you want to go deeper (quick, useful watches)

Keri Glassman has a great, very practical chapter on daily fiber targets (25 to 38 g/day) and soluble fiber sources [How to Live Your Most Nutritious Life During Perimenopause and Menopause | Keri Glassman - Daily Fiber Recommendations](https://www.youtube.com/watch?v=n3ZgAfaZQHI&t=3083s)


[Watch video](https://www.youtube.com/watch?v=n3ZgAfaZQHI&t=3083s)

Dr. Mary Claire Haver talks through higher-fiber food sources (beans, legumes, berries, seeds, nuts, crunchy veggies) and fiber targets [Ask the Expert: Personalizing Menopause Care | Dr. Mary Claire Haver - Optimal Fiber Intake and Food Sources](https://www.youtube.com/watch?v=UWRNUxc_cFI&t=1679s) And Dr. Patel’s full gut health and hormones conversation (including fiber) is here: [Gut Health: Tips from Dr. KumKum Sarkar Patel - Video](https://www.youtube.com/watch?v=NEakTYETI00) For the written highlights version, this is the Alloy post: [Gut Health: Tips from Dr. KumKum Sarkar Patel](https://www.myalloy.com/blog/gut-health-and-hormones-what-everyone-needs-to-know)


[Watch video](https://www.youtube.com/watch?v=UWRNUxc_cFI&t=1679s)

[Find Your Plan](https://secure.myalloy.com/experience)

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This answer was created using the following resources:

- [How to Live Your Most Nutritious Life During Perimenopause and Menopause | Keri Glassman - Daily Fiber Recommendations](https://www.youtube.com/watch?v=n3ZgAfaZQHI)
- [Ask the Expert: Personalizing Menopause Care | Dr. Mary Claire Haver - Optimal Fiber Intake and Food Sources](https://www.youtube.com/watch?v=UWRNUxc_cFI)
- [Gut Health: Tips from Dr. KumKum Sarkar Patel](https://www.myalloy.com/blog/gut-health-and-hormones-what-everyone-needs-to-know)
- [Can You Eat Your Way to Better Gut Health? | Alloy](https://www.myalloy.com/blog/can-you-eat-your-way-to-better-gut-health)
- [Gut Health and Nutrition | Alloy](https://www.myalloy.com/blog/why-gut-health-is-so-important-as-we-age)
- [Optimize Your Weight Care Journey with Alloy](https://www.myalloy.com/blog/optimize-your-weight-care-journey)

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