The daily fiber intake recommended varies by age, sex, and dietary guidelines but generally:
- Women under 50 years: 25 to 28 grams per day
- Men under 50 years: 31 to 34 grams per day
- Women 51 and older: 21 to 22 grams per day
- Men 51 and older: 28 to 30 grams per day
For adults, a common recommendation is about 25 to 30 grams daily from food sources, not supplements. These guidelines help support digestive health, weight management, and reduce risks of chronic diseases. Most adults consume less fiber than recommended, averaging around 16 grams daily in the U.S. Increasing fiber gradually with plenty of fluids is advised to avoid discomfort.
