The recommended daily intake of fiber varies by age, sex, and calorie intake, but general guidelines are as follows:
- Adult women under 50: about 25 to 28 grams per day
- Adult men under 50: about 31 to 38 grams per day
- Women 51 and older: about 21 to 22 grams per day
- Men 51 and older: about 28 to 30 grams per day
Children's fiber needs are lower and vary by age, ranging from about 14 grams for toddlers to 25-31 grams for teenagers
. The USDA recommends 14 grams of fiber for every 1,000 calories consumed, which translates roughly to these amounts for a typical 2,000-calorie diet
. Most adults should aim for a total dietary fiber intake of 25 to 30 grams daily from food sources rather than supplements, with about 6 to 8 grams coming from soluble fiber
. Many adults consume only about 15 to 20 grams per day, which is below recommended levels
. Excessive fiber intake over 70 grams per day can cause digestive issues such as bloating and gas, so it is best to increase fiber intake gradually
. In summary, aiming for about 25-30 grams of fiber daily is recommended for most adults, with specific targets adjusted for age and sex. Fiber should come primarily from whole foods like fruits, vegetables, whole grains, legumes, and nuts
