From the Guidelines
The recommended daily fiber intake for adults is 25-30 grams per day, with women aiming for at least 25 grams and men targeting at least 30 grams daily. This amount helps maintain proper digestive health, prevents constipation, and supports overall gut function. To reach this goal, incorporate a variety of fiber-rich foods into your diet such as:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts
- Seeds For example, an apple contains about 4 grams of fiber, a cup of cooked beans provides around 12 grams, and a slice of whole grain bread offers about 3 grams. Increasing fiber intake gradually is important to avoid digestive discomfort, and drinking plenty of water alongside higher fiber consumption helps the fiber work effectively in your digestive system. This recommendation is based on fiber's ability to add bulk to stool, promote regular bowel movements, help control blood sugar levels, and potentially lower cholesterol levels, as supported by studies such as 1 and 1.
From the Research
Recommended Daily Fiber Intake
The recommended daily fiber intake for adults varies, but several studies provide guidance on this topic.
- The daily recommended amount in the UK has increased to 30 g 2.
- In the US, the Adequate Intake for fiber is 14 g total fiber per 1,000 kcal, or 25 g for adult women and 38 g for adult men 3.
- The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal 4.
- The recommended daily allowances (RDAs) for total fiber intake for men and women aged 19-50 are 38 gram/day and 25 gram/day, respectively 5.
Average Fiber Intake
The average fiber intake for adults is generally lower than the recommended amount.
- In the UK, the mean intake for adults is 21 g for men and 17 g for women, with only 13% of men and 4% of women meeting the recommended daily amount of 30 g 2.
- In the US, the mean intake of dietary fiber is 17 g/day, with only 5% of the population meeting the Adequate Intake 3.
- Daily fiber intake generally has not progressed toward national goals during the past decade, with a mean daily dietary fiber intake of 15.9 g/day in 2007-2008 6.
Health Benefits of Fiber
A high intake of dietary fiber is associated with several health benefits, including:
- Reduced risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases 4.
- Lower blood pressure and serum cholesterol levels 4.
- Improved glycemia and insulin sensitivity in non-diabetic and diabetic individuals 4.
- Enhanced weight loss in obese individuals 4.
- Reduced risk of cardiovascular disease 5.