How much fiber do you need in a day? Recommended amount of fiber by age group

by Johnny Jacks

Do you want to maintain a balanced diet with a sufficient amount of fiber but are unsure about how much you need each day? Are you concerned about the potential risks of consuming too much fiber and how to supplement your diet properly? If so, you’re in luck! This article will provide answers to these common questions and help you achieve your dietary goals.

Answer: “How much fiber do you need a day”?

One essential nutrient group that you should include in your daily diet is fiber. This type of carbohydrate provides numerous health benefits, including facilitating proper digestion. The recommended daily intake of fiber varies depending on factors such as age and gender. For instance, according to the US Food and Drug Administration (FDA), adults on a 2,000-calorie/day diet should consume 28g of fiber per day. However, the daily intake requirements may vary based on gender and age.

To help you determine the amount of fiber you need each day, we’ve compiled a table of recommended fiber intake levels based on age and gender:


Fiber content/day

Children 1-18 years old


Men under 50 years old


Men 51 years and older


Women under 50 years old


Women 51 years and older


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Is fiber deficiency or excess detrimental to health?

While it is widely known that fiber is beneficial to health, the degree of benefit increases with higher intake. Both inadequate and excessive fiber intake can adversely affect health, particularly the digestive system’s functionality. As a result, it is crucial not only to be aware of the daily recommended fiber intake but also to carefully consider dietary choices to ensure the appropriate amount is consumed.

Too much or too little fiber affects health.

Too much or too little fiber affects health.

Effects of insufficient fiber consumption

Fiber deficiency is prevalent in numerous countries. In the United States, for example, research published in the US National Library of Medicine indicates that the average adult consumes only around 16g of fiber per day.

People who lack fiber are prone to constipation.

People who lack fiber are prone to constipation.

Insufficient fiber consumption can result in a range of unpleasant symptoms such as constipation, nausea, fatigue, blood sugar fluctuations, and increased hunger. Additionally, it may increase the likelihood of diverticular disease, impede wound healing, and elevate the risk of colon cancer.

To alleviate fiber deficiency, the only solution is to incorporate fiber-rich foods into one’s daily diet.

Consequences of excess fiber

Conversely, while most individuals have inadequate fiber intake, excessive fiber consumption may occur as a result of a sudden increase in fiber intake, leading to an imbalance of nutrients. This can result in a variety of health issues, including:

Excess fiber can also cause stomach upset.

Excess fiber can also cause stomach upset.

The Importance of Fiber and the Adverse Symptoms of Fiber Deficiency

Fiber deficiency can result in a range of symptoms, such as abdominal pain, bloating, loose stools, and constipation. It may also cause intestinal obstruction in individuals with chronic inflammatory bowel disease (Crohn’s) and impede the absorption of minerals like calcium, magnesium, and phosphorus.

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If adjusting your diet alleviates the symptoms, there is likely no need for concern. However, if the discomfort persists despite dietary changes or you experience a high fever, nausea, or prolonged constipation, it is best to consult a specialist for an examination.

Why is fiber necessary for the body?

Although the body does not absorb fiber, it plays a crucial role in maintaining nutrient balance and overall health. Adding the appropriate amount of fiber to your daily diet can provide numerous benefits, including natural detoxification, weight control, lowered blood cholesterol, reduced risk of type 2 diabetes and constipation prevention, and reduced risk of cancer.

Fiber helps the digestive system function properly.

Fiber helps the digestive system function properly.

Don’t Overlook These High-Fiber Foods

Knowing the daily recommended fiber intake is not enough; it is also essential to recognize which foods are rich in this nutrient. Consider incorporating these high-fiber foods into your daily diet:

Foods rich in fiber.

Foods rich in fiber.

Food group

Kind of food

Fiber content


Raspberries (128g)


Pears (179g)


Apple (179g)


Banana (179g)


Orange (179g)



Boiled green beans (128g)


Broccoli (100g)


Boiled turnip greens 9128g)


Raw carrots (179g)


Beans, seeds

Lima beans (butter beans – 100g)


Boiled black beans (128g)


Pistachios (28g)


Sunflower filling (28g)


Essential Tips for Properly Adding Fiber to Your Diet

While fiber is crucial for the body, it’s essential to know how to supplement it for optimum benefits. Here are a few tips to help you add fiber safely and effectively:

Tips for adding fiber properly.

Tips for adding fiber properly.

  • Increase fiber intake gradually: Don’t overcompensate for fiber deficiency by adding too much fiber in a day. Adding fiber too quickly can shock the body and affect the digestive system’s function.
  • Diversify ways of preparing and consuming fiber-rich foods: Vegetables can be eaten raw, boiled, or juiced, making your meals more enjoyable and nutritious. For instance, try replacing white rice with whole grains or adding chia seeds to your yogurt.
  • Drink enough water: Water is essential for converting food into energy, regulating body temperature, and facilitating the absorption of fiber. Drinking plenty of water can help the process of soluble and insoluble fiber work smoothly.
  • Use natural food sources: Instead of fiber supplements, prioritize fresh, natural food sources such as green vegetables, fruits, and legumes. These foods contain many other essential nutrients for your body.
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In conclusion, by following the tips above, you can safely and effectively add fiber to your diet. Remember to share this article with others if you find it helpful, and may you and your family enjoy good health!

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