Public health institutions set general targets for daily fiber consumption for both men and women, and they can vary.
Female
- 19 to 49 years old: 25 g per day
- 50 years and older: 21 g per day
Male
- 19 to 49 years old: 38 g per day
- 50 years and older: 30 g per day
San Francisco–based gut health expert Kim Kulp, RDN, founder of Gut Health Connection, says the aforementioned recommendations are all in the same ballpark — and the important thing for most of us is to increase fiber intake. When in doubt, she says 14 g per 1,000 calories is a solid standard to follow. “Instead of a specific number, like 21 g for all women over 50, recommending 14 g per 1,000 calories allows for more individualized needs,” she says. “If that same woman over 50 is very active and needs more calories, her fiber needs may be more than just 21 g.”
To that point, certain people do need more — or less — fiber than others. Our fiber calculator can get you in that ballpark arena, and a registered dietitian nutritionist can help you further personalize your target based on any specific health goals or underlying conditions you may have.
Here’s a look at some groups whose fiber needs may differ from the general population.
People With Diabetes
People With Irritable Bowel Syndrome or Inflammatory Bowel Disease
If you have irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), it’s sometimes helpful to limit or increase fiber, especially during a flare. “For some people with IBS, more soluble fiber may be helpful, but too much insoluble fiber may cause symptoms,” Kulp says. If you’re living with IBS or IBD, talk to your healthcare team about how much fiber is right for you.