How Many Grams of Fiber Should You Consume Daily?
Dietary fiber is essential for maintaining a healthy body. It supports digestion, helps regulate blood sugar levels, lowers cholesterol, and promotes heart health. But the question is, how much fiber do you actually need each day?
According to the Dietary Guidelines for Americans, the recommended daily intake of fiber varies by age and gender:
- Women aged 19–50: 25 grams per day
- Men aged 19–50: 38 grams per day
- Women over 50: 21 grams per day
- Men over 50: 30 grams per day
For children, the recommended intake ranges from 19 to 31 grams per day, depending on their age and gender. If you're unsure about your specific fiber needs, consider your individual dietary habits, and consult a nutritionist for personalized advice.
Consuming plenty of fruits, vegetables, legumes, whole grains, nuts, and seeds can help you meet your fiber goals. Just one medium apple provides about 4 grams of fiber, while a cup of cooked lentils packs in an impressive 15 grams. Always aim to include a variety of high-fiber foods in your daily meals.
Note: When increasing your fiber intake, do so gradually and drink plenty of water to prevent digestive discomfort.
Related Topics:
What Are the Benefits of Eating More Fiber?What Foods Are High in Fiber?
Can Eating Fiber Help With Weight Loss?
