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

• Women under 50: about 25 to 28 grams per day
• 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 grams per day

These recommendations align with the USDA Dietary Guidelines and other health organizations, which generally suggest a total fiber intake of 25 to 30 grams per day for adults, with some experts recommending even higher amounts for additional health benefits

. Another way to estimate fiber needs is based on calorie intake: about 14 grams of fiber per 1,000 calories consumed daily

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

. Getting fiber from a variety of whole food sources-such as fruits, vegetables, whole grains, legumes, nuts, and seeds-is preferred over supplements, as whole foods provide diverse types of fiber along with vitamins and minerals

. In summary, aiming for 25 to 30 grams of fiber daily from food is advisable for most adults, with adjustments based on age, sex, and calorie needs. Higher intakes (above 30 grams) may offer additional health benefits but should be increased gradually to avoid digestive discomfort