Daily Recommended Fiber Intake for Adults
Adults should consume 25-32 g of fiber daily for women and 30-35 g daily for men, which corresponds to approximately 14 g of fiber per 1,000 calories consumed. 1, 2
Recommended Fiber Intake by Population
- For adult women, the recommended fiber intake is 25-32 g/day 1, 2
- For adult men, the recommended fiber intake is 30-35 g/day 1, 2
- For older adults, recommendations are somewhat lower at around 20 g/day for both men and women 1
- For children, recommendations vary by country and age group, with amounts generally increasing with age 1
Current Intake vs. Recommendations
- Most populations do not meet the recommended fiber intake levels 1, 3
- Average fiber intake in the United States is only about 15-16 g/day, far below recommendations 3, 4
- The highest average intakes in Europe were found in Germany (25 g/day for men, 23 g/day for women) and Hungary (25.5 g/day for men, 20.9 g/day for women) 1
- People with obesity consistently report lower fiber intake than individuals with normal weight 3
Health Benefits of Meeting Fiber Recommendations
- Adequate fiber intake contributes to normal bowel function and laxation 1
- Daily amounts of 25 g are considered adequate for normal laxation in adults 1
- Higher fiber intake is associated with reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers 2, 5
- Fiber intake helps maintain healthy blood cholesterol levels 5, 6
- Increased fiber consumption may assist with weight management and satiety 4, 5
Types of Dietary Fiber
- Soluble fiber (found in oats, barley, fruits, vegetables, and legumes) helps reduce LDL cholesterol levels 2, 6
- Insoluble fiber (found in whole grains, bran, nuts, and seeds) contributes to digestive health and regular bowel movements 2, 1
- Specific fiber types have targeted health benefits:
Recommended Food Sources to Meet Fiber Goals
- Whole grains: whole-grain breads, cereals, rice, and pasta 2, 7
- Vegetables: especially deeply colored vegetables, 4-5 servings daily 2
- Fruits: preferably whole fruits rather than juices, 4-5 servings daily 2, 7
- Legumes, nuts, and seeds: beans, peas, lentils, and nuts, 4-5 servings weekly 2, 7
Clinical Considerations
- Fiber intake should be increased gradually to minimize gastrointestinal discomfort 5
- Adequate fluid intake should accompany increased fiber consumption 5
- For patients with specific gastrointestinal conditions, fiber type and amount may need to be adjusted 5
- While fiber supplements exist, obtaining fiber from whole food sources is generally preferred for comprehensive health benefits 4, 7