How Much Fiber Do You Need Per Day?

Fiber is one of the most important nutrients most people don't get enough of. The average American consumes only about 15 grams of fiber per day — roughly half of what health authorities recommend. Our fiber calculator uses the official USDA Dietary Guidelines for Americans (2020-2025) to give you a personalized daily fiber target.

Dietary fiber — found in fruits, vegetables, whole grains, and legumes — provides a range of health benefits. It promotes healthy bowel movements, helps lower cholesterol, controls blood sugar levels, aids in weight management by keeping you feeling full, and feeds the beneficial bacteria in your gut.

How We Calculate Your Fiber Needs

The USDA provides specific fiber recommendations based on age and sex. For most adults, the recommendation is 14 grams of fiber per 1,000 calories consumed. This translates to:

• Women 19-50: 25g per day
• Women 51+: 21g per day
• Men 19-50: 38g per day
• Men 51+: 30g per day
• Pregnant women: 28g per day
• Children 1-3: 19g per day
• Children 4-8: 25g per day

Tips to Increase Your Fiber Intake

The key to increasing fiber is to do it gradually — adding 3-5 grams per week — while drinking plenty of water. Sudden increases can cause digestive discomfort. Here are practical strategies:

• Start your day with oatmeal topped with berries and chia seeds (10g+ fiber)
• Swap white rice for brown rice or quinoa
• Add beans or lentils to soups and salads
• Snack on fruits, nuts, and raw vegetables instead of processed snacks
• Choose whole grain bread (check for 3g+ fiber per slice)
• Keep the skin on fruits and vegetables when possible