How much fiber do I need per day?

The adequate intake (AI) for fiber is 25 g/day for women and 38 g/day for men aged 19–50, and 21 g/day (women) and 30 g/day (men) for ages 51 and older (IOM, 2005).

How is this calculated?

• The target is the adequate intake (AI) for total dietary fiber from the Institute of Medicine, Dietary Reference Intakes (2005).
• The fiber gap is your target minus your current intake. A negative number means you are above the target.

Reference values

Fiber is the part of plant foods that the body does not digest. The adequate intake (AI) is the daily amount the Dietary Reference Intakes associate with normal bowel function and a lower risk of coronary heart disease. The gap is the difference between that AI and your current intake.

Sources

• Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005).

Foods that help you hit this

• Foods Highest in Fiber per 100 Calories
• Foods Highest in Fiber per 100 Grams
• Highest-Fiber Vegetables
• Highest-Fiber Legumes and Beans
• Highest-Fiber Grains and Cereals