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How much fiber should I eat? | Daily Fiber Recommendations

“How much fiber should I eat?” It’s an important question, considering how often you’ve likely heard that you should eat more fiber. When you eat the daily recommended fiber intake, you’re helping to keep your heart healthy, your digestion regular, and your weight in check.

But most Americans don’t get enough fiber in their diets. According to a 2012 report, only 3% of men and 8% of women in the United States eat the recommended daily value of fiber!

The thing is, few Americans know just how much fiber they’re supposed to be eating, or why. And daily fiber recommendations are not the same for everyone.

The amount of fiber you need depends on your age and gender. And the more calories you eat, the more fiber you should add to your diet. The rule of thumb is that every 1,000 calories you consume should include about 14 grams of fiber. (Most Americans only eat about 15 grams of fiber per day, but significantly more than 1.000 calories!)

The chart below shows the Institute of Medicine’s recommendations for daily fiber intake:

While women should aim for 21-25 grams of daily fiber, men should aim for 30-38 grams of daily fiber.

To see what 25 grams of fiber looks like in terms of different types of foods, visit our blog: What does 25 grams of fiber look like?

Keep in mind that certain medical conditions can also influence daily fiber recommendations. If you have questions about your fiber intake, consult a medical professional.