The amount of fiber a person should eat daily varies by age and sex, but generally:
- Women under 50: about 25 to 28 grams per day
- Men under 50: about 31 to 34 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
These recommendations aim to support digestion and overall health, including reducing risks of heart disease, diabetes, and bowel cancer. Most adults, however, consume less fiber than recommended, averaging around 16 to 20 grams daily, so increasing intake is beneficial. Fiber-rich foods include fruits, vegetables, whole grains, beans, nuts, and seeds. It's also important to drink enough fluids when increasing fiber intake to avoid digestive discomfort.
