The American Dietetic Association recommends a healthy diet include 25 - 35 grams of fiber a day, including both soluble and insoluble fiber. One serving of Benfiber equals 3 grams of dietary fiber. Benefiber is 100% Natural Fiber that you can mix with almost anything. It's taste free, grit free and will never thicken. So it wont alter the taste or texture of your foods or beverages. Sugar Free Flavor Free Non Thickening- Grit Free Powder Great For Cooking Dissolves Completely in Beverages and Soft Foods