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

• Adult women under 50: about 25 to 28 grams per day
• Adult men under 50: about 31 to 34 grams per day
• Women 51 and older: about 22 grams per day
• Men 51 and older: about 28 to 30 grams per day

For children, fiber needs range from about 14 grams per day for toddlers to up to 31 grams for older children and teenagers, depending on age and sex

. The American Heart Association and other experts recommend a total dietary fiber intake of 25 to 30 grams daily, with about one-fourth (6 to 8 grams) coming from soluble fiber, which is beneficial for cholesterol and blood sugar control

. Current average fiber intake in the U.S. is about 15 to 16 grams per day for adults, which is roughly half the recommended amount

. Fiber intake is best achieved through whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds rather than supplements, as whole foods provide a mix of fiber types and other nutrients

. In summary, aiming for about 25 to 30 grams of fiber daily from food sources is recommended for most adults to support digestive health and reduce risk of chronic diseases. Children and older adults have slightly different targets based on their age and sex