The recommended daily fiber intake varies by age and sex but generally falls within these ranges:

• Women under 50 years: 25 to 28 grams per day
• Men under 50 years: 31 to 38 grams per day
• Women 51 years and older: about 21 to 22 grams per day
• Men 51 years and older: about 28 to 30 grams per day

For children, the recommendations are lower but still significant, for example, 15 grams per day for ages 2 to 5, increasing to about 25 grams by ages 11 to 16

. Most experts recommend getting fiber from food sources rather than supplements, aiming for a total of 25 to 30 grams per day, with about one- fourth (6 to 8 grams) coming from soluble fiber, which helps reduce cholesterol and improve blood sugar control

. In summary, adults should aim for roughly 25-30 grams of fiber daily from a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds to support digestive health and reduce risk of chronic diseases