The recommended daily fiber intake varies by age and sex but generally falls between 21 to 38 grams per day for adults. Women under 50 should aim for about 25 to 28 grams, while women over 50 need around 21 to 22 grams a day. Men under 50 should consume about 31 to 38 grams, and men over 50 about 28 to 30 grams per day. The common guideline suggests around 25 to 30 grams daily for most adults to support digestive health and reduce the risk of chronic diseases. It is important to get fiber from a variety of whole foods rather than supplements for overall health benefits. Also, increasing fiber intake gradually and drinking plenty of fluids is recommended to avoid digestive discomfort.
