What is the DV for Dietary Fiber?

January 8, 2026 •

4 min read

According to the Food and Drug Administration (FDA), the updated Daily Value (DV) for dietary fiber is 28 grams per day, based on a standard 2,000-calorie diet. This value helps consumers understand how much fiber a food contributes to their daily total and serves as a benchmark for healthy eating.

Quick Summary

The DV for dietary fiber is 28 grams, a reference point on nutrition labels for a 2,000-calorie diet. It helps assess how much fiber a food provides. While it's a useful standard, individual needs can vary based on age, gender, and personal calorie intake.

Key Points

FDA Standard: The official DV for dietary fiber is 28 grams per day, based on a 2,000-calorie diet.
Food Label Interpretation: Use the %DV on nutrition labels to quickly assess fiber content; 5% or less is low, while 20% or more is high.
Individual Needs Vary: Individual fiber requirements can be higher or lower than the DV depending on factors like age, gender, and personal calorie intake.
Key Health Benefits: Meeting your fiber goals supports digestive health, can lower cholesterol, helps regulate blood sugar, and aids in weight management.
Increase Fiber Gradually: To avoid digestive issues, increase your fiber intake slowly and ensure you drink plenty of water.
Best Sources: Focus on incorporating a variety of high-fiber plant foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes.
Check Calorie Intake: For personalized fiber recommendations, consider your specific calorie needs, as the DV is based on a standard 2,000-calorie diet.

Understanding the Daily Value (DV) for Dietary Fiber

The Daily Value (DV) is a reference amount of nutrients established by the Food and Drug Administration (FDA) to provide consumers with a consistent benchmark for dietary intake. For dietary fiber, the FDA set the DV at 28 grams, based on a standard 2,000-calorie diet. This value appears on the Nutrition Facts label on packaged foods as a percentage, indicating how much one serving contributes toward the total daily recommended intake. For example, if a food label lists 4g of dietary fiber and a 14% Daily Value, it signifies that one serving provides 14% of the recommended 28g.

How the DV is Used on Food Labels

Using the %DV on a food label is a straightforward way to evaluate a product's fiber content. The FDA uses a simple guide to help consumers interpret these percentages:

5% DV or less: A serving of the food is considered a low source of that nutrient.
20% DV or more: A serving of the food is considered a high source of that nutrient.

When shopping, this quick guide allows you to make more informed comparisons between products. Choosing items that are high in fiber (%DV of 20% or more) can help you boost your overall intake and reap the associated health benefits.

Benefits of Meeting Your DV for Fiber

Consuming enough dietary fiber is crucial for overall health and is associated with a reduced risk of several chronic diseases. The benefits include:

Improved Digestive Health: Fiber promotes regular bowel movements and helps prevent constipation.
Heart Health: Soluble fiber can help lower cholesterol levels, specifically the "bad" LDL cholesterol.
Blood Sugar Control: Fiber can help slow the absorption of sugar, which can improve blood glucose control, particularly for those with type 2 diabetes.
Weight Management: High-fiber foods can help you feel fuller for longer, which may aid in weight control by reducing overall calorie intake.
Gut Microbiome Support: Fiber promotes a healthy and diverse gut microbiome, which can have anti-inflammatory effects.

Beyond the Benchmark: Individual Fiber Needs

While the DV is a useful average, individual fiber requirements can differ significantly based on age, gender, and overall calorie needs. For instance, the Dietary Guidelines for Americans and other health organizations provide more specific recommendations:

Men under 50: 31 to 38 grams per day.
Men 51 and older: 28 to 30 grams per day.
Women under 50: 25 to 28 grams per day.
Women 51 and older: 21 to 25 grams per day.
Children (based on age and sex): Can range from 14 to 38 grams per day.

This variation highlights why the DV on a food label is a standardized starting point, not a strict personalized goal. It is important to consider your own needs and consume a variety of fiber-rich plant foods, such as fruits, vegetables, whole grains, nuts, seeds, and legumes.

Comparison of High-Fiber Food Sources

To help meet your daily fiber goals, it's beneficial to incorporate a wide variety of plant-based foods into your diet. Here is a comparison of some excellent fiber sources, based on common serving sizes:


Food Source	Serving Size	Approximate Fiber (grams)	Contribution to 28g DV
Cooked Split Peas	1 cup	16	57%
Cooked Lentils	1 cup	15	54%
Avocado	1 medium	13.5	48%
Chia Seeds	3 tbsp	10	36%
Cooked Artichoke Hearts	1 cup	10	36%
Whole Wheat Pasta	1 cup cooked	6	21%
Medium Pear (with skin)	1 medium	6	21%
Almonds	1 oz (23 whole)	3.5	12.5%
Broccoli	1 cup	2.5	9%

Note: The %DV is based on the 28g DV set by the FDA and serves as an approximation.

Tips for Increasing Dietary Fiber Intake

Increasing your fiber intake should be done gradually to avoid digestive discomfort like bloating or cramping. Here are some actionable tips:

Eat more whole foods: Choose whole fruits and vegetables with the skin on whenever possible, and opt for legumes like beans and lentils.
Start the day with fiber: Swap refined cereals for high-fiber oatmeal or bran cereal topped with berries.
Incorporate whole grains: Use whole-wheat bread, pasta, and brown rice instead of their refined counterparts.
Hydrate adequately: As you increase your fiber intake, it's important to drink plenty of fluids, especially water.
Read food labels: Compare products using the %DV to choose options that are better sources of fiber.

Conclusion

Understanding what is the DV for dietary fiber is essential for navigating food labels and making healthy dietary choices. The FDA sets the standard at 28 grams per day for a 2,000-calorie diet, providing a valuable reference point for consumers. However, personal intake goals may vary, and it is recommended to consume a variety of high-fiber plant-based foods to achieve optimal health benefits. By paying attention to food labels and making conscious choices, you can effectively meet your daily fiber needs and support better digestive, heart, and overall health. For further information on interpreting nutrition facts, you can refer to the FDA's official guide on the Nutrition Facts label.

Frequently Asked Questions

The %DV is the percentage of the Daily Value for fiber that a single serving of a food provides. The DV is currently 28 grams, so if a product has 7 grams of fiber per serving, its %DV would be 25%.

No, the DV is a benchmark for an average 2,000-calorie diet, but individual needs vary based on age, gender, and health status. Men, for example, often require more fiber than women.

If you are not used to a high-fiber diet, increasing your intake too quickly can cause temporary side effects such as bloating, gas, and cramping. Increasing fiber intake gradually can help your body adjust.

Soluble fiber dissolves in water, forming a gel-like substance that can help lower blood sugar and cholesterol. Insoluble fiber does not dissolve and adds bulk to stool, promoting digestive regularity.

You can increase fiber intake by choosing whole-grain products, eating fruits and vegetables with the skins on, adding legumes to meals, and snacking on nuts and seeds.

Yes, adequate fluid intake, especially water, is crucial when increasing dietary fiber. Water helps fiber move through the digestive system and prevents constipation.

A food is considered a 'high' source of fiber if a single serving provides 20% or more of the Daily Value, which equates to approximately 5.6 grams of fiber or more based on the 28g DV.