The recommended daily fiber intake varies by age, sex, and calorie consumption, but general guidelines are:
- Adult women under 50: about 25 to 28 grams per day
- Adult men under 50: about 31 to 38 grams per day
- Women over 50: about 21 to 22 grams per day
- Men over 50: about 28 to 30 grams per day
These recommendations emphasize getting fiber from food sources rather than supplements
. Another way to estimate fiber needs is based on calorie intake: about 14 grams of fiber per 1,000 calories consumed daily
. Children require less fiber, with recommendations ranging from about 15 grams per day for ages 2-5, up to 25 grams for teenagers
. Experts suggest increasing fiber intake gradually to avoid digestive discomfort, aiming for a balanced intake throughout the day (around 5 grams per meal or snack)
. In summary, aiming for about 25 to 30 grams of fiber daily from a variety of whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds is advisable for most adults. Men may need slightly more, and older adults slightly less
