What is the Recommended Daily Fiber Intake by Age?

December 3, 2025 •

3 min read

According to the Academy of Nutrition and Dietetics, less than 10% of Americans get the recommended daily amount of fiber, which is crucial for optimal health. Fiber needs vary significantly throughout a person's life, depending on age, gender, and life stage. Understanding these guidelines is the first step toward building a healthier diet.

Quick Summary

This article outlines specific daily fiber recommendations broken down by age and gender, covering the needs of children, adults, seniors, and pregnant or lactating individuals. It also explains the difference between soluble and insoluble fiber, lists fiber-rich foods, and provides practical tips for safely increasing intake while avoiding digestive discomfort.

Key Points

Children and Teens: Fiber intake for children should be gradually increased, generally following the age-plus-five rule as a minimum guideline, with higher targets for teenagers.
Adult Recommendations: Men under 50 should aim for 38 grams daily, while women in the same age group need 25 grams.
Older Adults: After age 50, fiber needs decrease to 30 grams for men and 21 grams for women.
Pregnancy and Lactation: Pregnant women require 28 grams daily, and lactating women need 30 grams to support their health and milk production.
Soluble vs. Insoluble: A healthy diet includes both soluble fiber for lowering cholesterol and blood sugar and insoluble fiber for promoting regularity.
Gradual Increase: To avoid digestive discomfort, increase fiber intake slowly and ensure you are drinking plenty of fluids.
Health Benefits: Adequate fiber supports weight management, reduces risk of heart disease, and helps regulate blood sugar.

Fiber Recommendations for Children and Adolescents

Just as with adults, fiber is vital for healthy digestion and overall wellness in children, but their needs differ from adults. Generally, a useful guideline for children older than two is to calculate their minimum daily intake by adding 5 to their age (e.g., a 10-year-old needs 15 grams). Specific recommendations by age group are more precise.

Pediatric Fiber Requirements

Ages 1 to 3 years: Aim for approximately 14 grams per day.
Ages 4 to 8 years: Needs increase to around 16.8 grams for girls and 19.6 grams for boys.
Ages 9 to 13 years: Averages around 20-22.4 grams for girls and 24-25.2 grams for boys.
Ages 14 to 18 years: Requirements are 22-25.2 grams for girls and 28-30.8 grams for boys.

Adult Fiber Recommendations

Adults need a consistent, sufficient fiber intake to maintain digestive regularity, manage cholesterol, and control blood sugar. Recommendations diverge between men and women, primarily due to differences in calorie intake.

Adult Fiber Guidelines

Women 50 and younger: Recommended intake is about 25 grams per day.
Men 50 and younger: The recommended amount is higher, at approximately 38 grams per day.
Pregnant Women (19-50 years): Requirements increase to 28 grams per day.
Lactating Women (19-50 years): A higher intake of 30 grams per day is advised.

Fiber for Older Adults

With age, fiber needs shift. Older adults generally require slightly less fiber than their younger counterparts. The change in metabolism and appetite, coupled with potential digestive sensitivities, means the target intake decreases.

Senior Fiber Guidelines

Women over 50: The recommended daily intake is 21 grams.
Men over 50: Recommended daily intake is 30 grams.

Types of Dietary Fiber

Dietary fiber is categorized into two main types: soluble and insoluble. Both are essential for a healthy diet and are found in various plant foods.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like material in the digestive tract. It can help lower blood cholesterol and glucose levels. Good sources include oats, beans, apples, carrots, and psyllium.
Insoluble Fiber: This fiber does not dissolve in water. It adds bulk to stool and helps food pass more quickly through the stomach and intestines, promoting regularity. Good sources include whole-wheat flour, wheat bran, nuts, and many vegetables.

Practical Tips for Increasing Fiber Intake

Gradually increasing fiber is key to avoiding digestive discomfort like gas and bloating. Alongside a varied diet, proper hydration is crucial to help fiber move through the digestive system.

Eat the skins: Many fruits and vegetables, like apples, pears, and potatoes, have skins rich in insoluble fiber.
Choose whole grains: Swap refined grains for whole-wheat bread, brown rice, whole-wheat pasta, and oatmeal.
Add legumes: Incorporate beans, lentils, and peas into soups, stews, and salads for a significant fiber boost.
Snack smartly: Opt for nuts, seeds, fruits, or air-popped popcorn instead of low-fiber options.
Consider supplements: If dietary sources are insufficient, fiber supplements like psyllium (e.g., Metamucil) can help, but they should not replace whole-food fiber sources.

Fiber Intake by Age and Gender Comparison Table


Age Group	Male (grams/day)	Female (grams/day)	Notable Exceptions
1-3 years	-	-	14 g (Both)
4-8 years	19.6 g	16.8 g	-
9-13 years	25.2 g	22.4 g	-
14-18 years	30.8 g	25.2 g	-
19-50 years	38 g	25 g	Pregnancy: 28g, Lactation: 30g
51+ years	30 g	21 g	-

The Health Benefits of Adequate Fiber Intake

Beyond digestive health, maintaining a diet rich in fiber offers numerous benefits. It can play a crucial role in preventing chronic diseases and promoting overall well-being. A high fiber diet may help lower LDL ('bad') cholesterol, reducing the risk of heart disease. Fiber also aids in stabilizing blood sugar levels, which is especially important for managing and preventing type 2 diabetes. Additionally, high-fiber foods tend to be more filling, which can assist with weight management and help prevent overeating.

Conclusion Meeting your daily fiber needs is a simple yet effective way to improve long-term health. The recommended amount varies by age, gender, and life stage, but the average American intake falls short. By making mindful dietary choices—prioritizing whole grains, fruits, vegetables, and legumes—you can easily and safely increase your intake. Remember to increase fiber consumption gradually and drink plenty of water to help your body adapt. For personalized advice, consult a healthcare provider or registered dietitian. A great resource for general dietary guidelines is the World Health Organization's Healthy Diet fact sheet.

Frequently Asked Questions

A low-fiber diet can lead to several health issues, most commonly constipation. It may also increase the risk of developing heart disease, type 2 diabetes, and certain cancers over time.

To increase your fiber intake safely, do so gradually over several weeks. Add fiber-rich foods one at a time, and be sure to drink plenty of water throughout the day. This helps prevent gas, bloating, and other digestive issues.

Excellent sources of fiber include legumes like beans and lentils, whole grains such as oatmeal and brown rice, fruits like raspberries and pears, and vegetables including broccoli and carrots.

Yes, fiber requirements increase during pregnancy and lactation. Pregnant women (19-50 years) should aim for 28 grams per day, and lactating women (19-50 years) need 30 grams daily.

While uncommon, consuming excessive amounts of fiber (typically over 70 grams per day) can cause digestive problems such as bloating, gas, and abdominal cramping. It can also interfere with the absorption of some minerals.

Soluble fiber dissolves in water and forms a gel, helping to lower cholesterol and control blood sugar. Insoluble fiber does not dissolve and adds bulk to stool, promoting digestive regularity.

Fiber supplements can be helpful if you struggle to get enough fiber from your diet. However, they do not provide the same vitamins, minerals, and nutrients as whole foods and should not be used as a total replacement.