Public health institutions set general targets for daily fiber consumption for both men and women, and they can vary.
A trusted source for nutrient goals is the National Academies of Sciences, Engineering, and Medicine, which recommends 14 grams (g) of fiber for each 1,000 calories consumed, which works out to about 28 g of fiber per day. Other groups, including the Academy of Nutrition and Dietetics, offer the same general recommendation.
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The American Heart Association, on the other hand, advises adults to get 25 to 30 g of fiber per day — a position unchanged since 1997.
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The National Academies also recommends the following fiber intake goals by birth sex:
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Female
- 19 to 49 years old: 25 g per day
- 50 years and older: 21 g per day
Male
- 19 to 49 years old: 38 g per day
- 50 years and older: 30 g per day
San Francisco–based gut health expert Kim Kulp, RDN, founder of Gut Health Connection, says the aforementioned recommendations are all in the same ballpark — and the important thing for most of us is to increase fiber intake. When in doubt, she says 14 g per 1,000 calories is a solid standard to follow. “Instead of a specific number, like 21 g for all women over 50, recommending 14 g per 1,000 calories allows for more individualized needs,” she says. “If that same woman over 50 is very active and needs more calories, her fiber needs may be more than just 21 g.”
To that point, certain people do need more — or less — fiber than others. Our fiber calculator can get you in that ballpark arena, and a registered dietitian nutritionist can help you further personalize your target based on any specific health goals or underlying conditions you may have.
Here’s a look at some groups whose fiber needs may differ from the general population.
People With Diabetes
“For those with diabetes, more fiber helps to stabilize blood sugar,” Kulp says. Research shows that increasing fiber can improve glycemic control and improve weight management in people with type 2 diabetes.
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People With Irritable Bowel Syndrome or Inflammatory Bowel Disease
If you have irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), it’s sometimes helpful to limit or increase fiber, especially during a flare. “For some people with IBS, more soluble fiber may be helpful, but too much insoluble fiber may cause symptoms,” Kulp says. If you’re living with IBS or IBD, talk to your healthcare team about how much fiber is right for you.
Pregnant Women
Because calorie needs increase during pregnancy, so do fiber needs. Pregnancy-related constipation is another reason to bump up fiber during this time of life. Some research suggests that an intake of 34 to 36 g is optimal for pregnant women.
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Older Adults
Increasing age often means decreasing bowel speed. Globally, it’s estimated that 30 percent of adults over 65 have constipation.
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For this reason, it’s a good idea for many older people to increase their fiber intake.
People Pursuing Weight Loss
Fiber plays several important roles in weight loss, such as providing a sense of fullness and promoting a diversity of bacteria in the gut.
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If you’re working on slimming down, you may want to consider adding extra fiber. Some studies show that a high-fiber diet can significantly boost weight loss.
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