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How much fiber do you need per day?

How much fiber do you need per day? About 14 grams per 1,000 calories, roughly 25 g for women and 38 g for men aged 19–50. Easy ways to get there.

Written by Joshua Baskin, founderLast reviewed 2 min readHow we check facts

The short version

  • The National Academies set fiber at 14 g per 1,000 calories, about 25 g/day for women and 38 g/day for men aged 19 to 50.
  • Most people eat less than that.
  • Increase slowly and drink water to avoid gas and bloating.

Fiber is the part of plant foods your body cannot fully digest. It helps with regular digestion and fullness, and diets higher in fiber are linked to better heart health.

Targets

The Dietary Reference Intakes set an Adequate Intake of 14 grams of fiber per 1,000 calories. That works out to about 25 grams a day for women and 38 for men aged 19 to 50, and a bit less after 50.

Easy swaps

  • White bread → whole-grain bread
  • Add a can of rinsed beans to soup or rice
  • Fruit with the skin on, like apples and pears
  • Oats for breakfast
  • A handful of frozen vegetables in any meal

MedlinePlus advises adding fiber gradually and drinking enough fluid. See Lesson 14: Water and the grocery list.

Do this today

Add one high-fiber food today: beans, oats, a pear, or a cup of frozen vegetables.

Questions people ask

Is 30 grams of fiber a day enough?

For most adults that meets or is close to the target.

Can too much fiber be a problem?

Increasing quickly can cause gas and bloating. Go slowly and drink fluid.

Do fiber supplements count?

They add fiber, but whole foods also bring vitamins and minerals. Ask a clinician about supplements.

Sources

  1. National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). Checked October 9, 2026.
  2. MedlinePlus (NIH). Fiber. Checked October 9, 2026.
  3. USDA and HHS. Dietary Guidelines for Americans. Checked October 9, 2026.

Education only. Not medical or dietary advice. If you have a health condition, are pregnant or breastfeeding, take medication, or are under 18, check with your clinician or a registered dietitian before changing your diet or taking supplements.

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