The recommended daily fiber intake varies by age and sex, but general guidelines are:

• Women under 50: about 25 grams per day
• Men under 50: about 38 grams per day
• Women 51 and older: about 21-22 grams per day
• Men 51 and older: about 28-30 grams per day

These values are estimates and can also be expressed as 14 grams of fiber per 1,000 calories consumed daily

. Most adults in the U.S. consume only about 15-16 grams of fiber daily, which is roughly half the recommended amount

. Aiming for a variety of fiber-rich whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds helps reach these targets and provides additional health benefits beyond digestion

. Gradually increasing fiber intake along with adequate fluid consumption is advised to avoid digestive discomfort

. In summary, a daily fiber intake of 25-38 grams depending on age and sex is recommended for optimal health.