What is the Dietary Reference Intake for Dietary Fiber Approximately?

December 1, 2025 •

2 min read

Only about 5% of Americans meet their daily fiber goals, consuming roughly half the recommended amount. Understanding the recommended dietary reference intake for dietary fiber approximately is the first step toward improving your digestive health and overall well-being by choosing more fiber-rich foods.

Quick Summary

The daily dietary reference intake for fiber varies significantly by age and gender, with most adult recommendations falling between 21 and 38 grams per day for optimal health benefits.

Key Points

DRI Varies by Age and Gender: Adult recommendations range from 21 to 38 grams per day, with men generally needing more than women, and amounts decreasing slightly with age.
Average Intake is Too Low: Most adults consume only about half the recommended daily fiber intake, falling significantly short of established health goals.
Know the Two Types of Fiber: Soluble fiber (found in oats, beans, apples) lowers cholesterol and blood sugar, while insoluble fiber (in whole grains, nuts, vegetable skins) promotes bowel regularity.
Focus on Whole Foods: Excellent sources of fiber include whole grains, legumes, fruits, vegetables, nuts, and seeds. Prioritizing these over processed foods is key.
Increase Gradually and Drink Water: To avoid bloating and gas, increase your fiber intake slowly over a few weeks and ensure you drink plenty of fluids.
Health Benefits are Abundant: Adequate fiber intake improves digestive health, aids in weight management, lowers cholesterol, stabilizes blood sugar, and reduces the risk of chronic diseases like heart disease and cancer.

The dietary reference intake (DRI) for fiber provides recommended daily intake values for healthy individuals in the United States and Canada, established by the National Academy of Medicine. Most Americans fall short of these recommendations. Increasing intake through whole foods can lead to significant health improvements. Dietary fiber, a non-digestible carbohydrate from plants, is categorized into two types, each offering distinct health advantages.

DRI Guidelines by Age and Gender

The Adequate Intake (AI) levels for fiber are based on age and sex.

Adult men aged 50 or younger should aim for 38 grams daily, while women in the same age group need 25 grams. For those over 50, the recommendation is 30 grams for men and 21 grams for women.
Recommendations for children vary by age and gender, ranging from 14 grams for young children (1-3 years) to 30.8 grams for teenage boys (14-18 years). The full list can be found on {Link: Consensus https://consensus.app/questions/what-recommended-daily-intake-fiber/}.

Understanding the Two Types of Dietary Fiber

Dietary fiber is categorized into soluble and insoluble types. Soluble fiber dissolves in water, slowing digestion and helping to lower cholesterol and manage blood sugar. Insoluble fiber adds bulk to stool, promoting regular bowel movements. The full comparison table of fiber types and their sources can be viewed at {Link: Consensus https://consensus.app/questions/what-recommended-daily-intake-fiber/}.

Top Food Sources of Dietary Fiber

Prioritize plant-based whole foods to increase fiber intake. Excellent sources include legumes, whole grains, fruits with skins, vegetables, nuts, and seeds. More details on top fiber sources are available at {Link: Consensus https://consensus.app/questions/what-recommended-daily-intake-fiber/}.

Why Meeting Your Fiber Intake Matters

Adequate fiber intake supports cardiovascular health, blood sugar control, weight management, and reduces the risk of chronic diseases while nourishing the gut microbiome. Learn more about the benefits at {Link: Consensus https://consensus.app/questions/what-recommended-daily-intake-fiber/}.

Practical Tips for Increasing Fiber Intake

Increase fiber gradually and ensure sufficient fluid intake to avoid discomfort. Tips include choosing high-fiber breakfasts, substituting refined grains with whole grains, adding legumes or seeds to meals, snacking on fruits and vegetables, eating fruit and vegetable skins, and checking food labels for fiber content. Find more tips on increasing fiber intake at {Link: Consensus https://consensus.app/questions/what-recommended-daily-intake-fiber/}.

Conclusion

Meeting the dietary reference intake for fiber is achievable through incorporating a variety of plant-based whole foods, significantly benefiting digestive health, heart health, blood sugar, and weight management. Prioritizing high-fiber options can have a meaningful impact on your health. For more information, visit {Link: Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983}.

Frequently Asked Questions

For adults under 50, the recommended daily intake is 38 grams for men and 25 grams for women. For adults over 50, it is 30 grams for men and 21 grams for women.

Soluble fiber dissolves in water to form a gel, helping to lower cholesterol and blood sugar. Insoluble fiber does not dissolve in water and adds bulk to stool, promoting regular bowel movements.

Increase your fiber intake gradually over several weeks to allow your digestive system to adjust. It is also crucial to drink plenty of water, as fiber needs fluid to work effectively.

While supplements can help increase fiber, getting fiber from whole foods is generally better. Whole foods provide a mix of both soluble and insoluble fiber, along with other essential vitamins and minerals that supplements lack.

Good high-fiber snack options include fresh fruit with the skin on (apples, pears), raw vegetables with hummus, nuts, seeds, and whole-grain crackers.

The best food sources of fiber include legumes (lentils, beans), whole grains (oats, brown rice, quinoa), fruits, vegetables, and nuts and seeds.

While fiber is essential for children, consuming very high amounts can interfere with the absorption of certain minerals. It's best to follow age-specific recommendations and increase intake gradually.