Daily Fiber

How Much Daily Fiber Do You Need?

The Institute of Medicine measures the minimum amount you need daily to protect against coronary heart disease.

Can You Get Too Much?

High fiber foods help you feel full and satisfied. Consuming too much fiber is difficult to do.

Do You Get Enough?

Dietary Fiber Chart
Who Needs How Much Total Fiber
(grams per day)
Water
(liters per day)
Women
Females 51 years and older 21 2.7
Females 19 to 50 years 25 2.7
Females 14 to 18 years 26 2.3
Females 9 to 13 years 26 2.1
Pregnant (14 to 50 years) 28 3.0
Lactating (19 to 50 years) 29 3.8
Men
Males 51 years and older 30 3.7
Males 19 to 50 years 38 3.7
Males 14 to 18 years 38 3.3
Males 9 to 13 years 31 2.4
Children
Children 4 to 8 years 25 1.7
Children 1 to 3 years 19 1.3
Information based on data from the Institute of Medicine (U.S.) panel on Macronutrients, published by National Academies Press (2005).

 

Look for high fiber foods

Best Advice
  • Add high fiber foods slowly to your diet.
  • Give your body time to adjust.
  • Drink adequate water throughout the day.

Nutrition based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference.
g=grams, mg=milligrams, mcg=micrograms, kcal=calories