The recommended daily fiber intake varies by age and sex, but generally ranges from 22 to 38 grams per day for adults. Specifically, women under 50 need about 25 to 28 grams per day, men under 50 about 31 to 34 grams , women 51 and older about 22 grams , and men 51 and older about 28 grams per day. The average adult intake is often below recommendations, around 16 grams per day. It is advised to aim for a total fiber intake of 25 to 30 grams per day , with a mix of soluble and insoluble fiber sources for optimal health.

Fiber Intake Recommendations Overview

• Women under 50: 25–28 grams/day
• Men under 50: 31–34 grams/day
• Women 51 and older: 22 grams/day
• Men 51 and older: 28 grams/day
• General adult recommendation: 25–30 grams/day total fiber

Additional Notes

• Fiber benefits include supporting digestion, heart health, weight management, and gut bacteria balance.
• Fiber intake should come mainly from whole foods such as fruits, vegetables, whole grains, nuts, and legumes.
• Gradual increase in fiber with adequate hydration can help avoid digestive discomfort.