The recommended daily fiber intake varies by age, sex, and calorie consumption, but general guidelines for adults are:
- Women under 50: about 25 to 28 grams per day
- Men under 50: about 31 to 34 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 align with those from the American Heart Association, USDA, and other health authorities, which suggest a daily intake of 25 to 30 grams of fiber from food sources rather than supplements
. For children, fiber needs vary by age:
- Ages 2 to 5: about 15 grams per day
- Ages 5 to 11: about 20 grams per day
- Ages 11 to 16: about 25 grams per day
Fiber intake is typically measured as 14 grams per 1,000 calories consumed, so individual needs may vary based on calorie intake
. Most adults in the U.S. and other Western countries consume significantly less fiber than recommended, averaging around 15 to 20 grams daily, which is about half the suggested amount
. Getting fiber from a variety of whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds is preferred over supplements because whole foods provide multiple types of fiber along with vitamins and minerals
. In summary, aiming for about 25 to 30 grams of dietary fiber daily from food sources is optimal for most adults to support digestive health, cardiovascular health, and overall well-being.
