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Minimum Daily Requirement of Fiber

Fiber requirements vary by gender and age. Getting enough fiber is important for healthy digestion. Fiber helps food move through the intestines and helps prevent constipation and other ailments.

  1. Fiber Requirements for Men

    • Men from 19 to 50 years old should consume 38 grams of fiber per day. Men age 51 and older should consume 30 grams of fiber per day.

    Fiber Requirements for Women

    • Women between 19 and 50 should consume 25 grams of fiber a day. Women 51 years old and older should consume 21 grams of fiber per day.

    Fiber Requirements for Children

    • Children's fiber requirements depend on age. Add 5 to the age of the child to get the minimum daily requirement of fiber. For example, a 6 year old would would need 11 grams of fiber a day: 6 + 5 = 11.

    Fiber Supplements

    • Fiber is available in supplement form, often in a liquid or powder that is mixed with juice or water. Fiber supplements also come in chewable tablets.

    Fiber in Real Food

    • Real foods are often the best source of fiber, as you also get the benefit of vitamins and minerals found in the food. Fresh fruits, vegetables, beans and legumes, and whole grains such as brown rice, oats and bran are the best food sources for fiber.

    Types of Fiber

    • There are two types of fiber, soluble and insoluble. Both work in different ways to move food through the intestines. Different foods contain different amounts of each type of fiber. It is best to eat a varied diet to ensure that your body is getting enough fiber to continue to function properly.

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