Adults need about 25–38 g of fiber a day, depending on age and sex. Most people eat far less. Enter your details to see your target and how close you are.
How this calculator works
The targets are the US Adequate Intakes, set at 14 g of fiber for every 1,000 calories. That works out at 38 g a day for men aged 19–50, 30 g for men over 50, 25 g for women aged 19–50 and 21 g for women over 50. If you enter your calories, you’ll also see the target based on your own intake. Food labels in the US use a single Daily Value of 28 g.
Easy ways to eat more fiber
- Swap white bread, rice and pasta for wholegrain versions.
- Add beans, lentils or chickpeas to soups, salads and stews.
- Eat fruit with the skin on where you can, and keep nuts or seeds for snacks.
Who should be careful
- Increase fiber slowly over a few weeks, and drink more water, to avoid gas and bloating.
- People with bowel conditions such as IBS or Crohn’s disease, or a recent bowel operation, should follow their doctor’s advice on fiber.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.