Recommended intake of fiber per day

According to the Food and Drug Administration, the Daily Value for fiber is 28 grams per day for adults on a 2,000-calorie diet. This number may also depend on age or sex.

The USDA’s Dietary Guidelines for Americans suggest the following amounts of fiber:

  • Women under 50: 25 to 28 grams per day
  • Men under 50: 31 to 34 grams per day
  • Women 51 and older: 22 grams per day
  • Men 51 and older: 28 grams per day

Children ages 1 to 18 should eat 14 to 31 grams of fiber per day, depending on their age and sex. Even higher fiber intakes, seen in countries around the world, may significantly reduce chronic disease risk.

Fiber does digestive grunt work but doesn’t get the same glamour as vitamin D, calcium, and other nutrients.

It’s important to get the right amount of fiber to keep your digestive system running smoothly. Fiber also provides a lot of health benefits beyond digestion, such as help with weight loss and with balancing gut bacteria.

The average American eats only about 16 grams of fiber per day. That’s quite a bit less than the daily recommended intake for a lot of people. Read on to learn more about the benefits of fiber, where to get fiber, symptoms of consuming too much fiber, and more.

Why is fiber essential for your health?

As a whole, fiber delivers a lot of health benefits:

  • supports weight loss
  • reduces cholesterol and blood sugar levels
  • lowers risk of cardiovascular diseases such as stroke, heart disease, and more
  • lowers risk of diabetes
  • increases digestive and bowel health
  • fuels healthy gut bacteria
  • may lower risk of colorectal and breast cancer

In general, “dietary fiber” is an umbrella term for the parts of plants and other foods that your body can’t digest. Your body does not break down fiber. Instead, fiber passes through your system and eases symptoms such as constipation.

It’s important to eat a wide variety of foods instead of relying on one source for fiber intake.

How to increase your fiber intake

The best way to get fiber without consuming too many calories is to eat high fiber foods. Most vegetables, fruits, and other plant-based foods contain fiber.

If your body is slowly adjusting to more fiber, spread out your portions across multiple meals instead of eating a lot in a single serving.

Here are more high fiber foods to try:

Fiber-rich foods Grams (g) per serving size
boiled split peas and lentils; black, lima, and baked beans 10–15 g per cup
green peas, boiled 8.8 g per cup
raspberries 8 g per cup
cooked whole wheat spaghetti 6.3 g per cup
cooked barley 6 g per cup
medium pear with skin 5.5 g per pear
medium oat bran muffin 5.2 g per muffin
medium apple with skin 4.4 g per apple
bran flakes 5.5 g per 3/4 cup
cooked instant oatmeal 4 g per cup
brown rice 3.5 g per cup
boiled Brussels sprouts 4.1 g per cup
almonds 3 g per 1 oz. (23 almonds)
chia seeds 10.6 g per 1 oz. (2 tbsp.)

Looking for how to get your kids to eat more fiber? Check out these 10 high fiber foods your kids will actually eat.

Sources of fiber by type

Fiber is a type of carbohydrate that comes in three main forms: soluble, insoluble, and fermented fiber.

  • Soluble fiber dissolves in water and slows down digestion. It can help lower your cholesterol and blood sugar levels.
  • Insoluble fiber doesn’t dissolve in water and plays a different role in digestion. It adds bulk to stool and passes through your system more quickly. Basically, it helps keep your pipes working regularly and prevents constipation.
  • Fermentable fiber can come from either of the previous two categories, although it is more often soluble fiber. Fermented fiber helps increase the healthy bacteria in your colon.

Other tips on increasing your fiber intake

It’s best to gradually add fiber to the diet. You don’t want to shock your system with too much bulk. “Start low, go slow,” as the International Foundation for Functional Gastrointestinal Disorders puts it.

Here are some tips for adding fiber — but not too much:

  • Eat whole fruits such as pears and apples instead of drinking fruit juices.
  • Opt for whole grain foods instead of white rice, white bread, and white pasta.
  • Snack on vegetables instead of pretzels and chips.
  • Eat beans and lentils daily.
  • Sprinkle chia seeds on cereal, smoothies, or salads.
  • Make sure you’re drinking plenty of water when you eat fibrous food.

You may also find it helpful to track the foods you eat and note the fiber content to better understand how much you’re actually eating. Some people who find it hard to eat enough fiber may want to consider taking a fiber supplement.

That said, too much fiber can also be a bad thing. And your body will speak up (literally and figuratively) with a variety of symptoms if you’re eating too much of it. Fiber supplements have also not been found to be nearly as beneficial as eating high fiber foods.

Keep in mind that everyone’s body reacts to fiber a bit differently. Some people with a condition called irritable bowel syndrome may not tolerate fiber well.

Symptoms of too much fiber

Fiber is also known as “bulk” or “roughage,” and it can make some noise as it passes through your stomach and intestines. While there is no daily upper limit for dietary fiber intake, consuming large amounts may cause discomfort and symptoms such as:

  • gas
  • bloating
  • constipation
  • diarrhea
  • abdominal cramping

Cut back on your fiber intake if you experience these symptoms and feel that they are the result of your diet and not another condition, like the stomach flu, that has similar symptoms.

If you experience severe symptoms, consult your doctor or visit an urgent care center or the hospital. In rare but serious cases, consuming too much fiber can cause an intestinal (bowel) obstruction, which is a blockage that prevents contents from moving through.

5 High Fiber Foods You Should Eat