Daily Fiber Requirements

The Institute of Medicine recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day.

That means a person who eats 2,500 calories each day should get at least 35 grams of fiber daily, while a person who eats 1,700 calories each day needs somewhat less fiber—about 24 grams. A toddler who eats only 1,300 calories each day needs about 18 grams of fiber.

Here are general fiber intake recommendations for different age groups and genders. These recommendations are based on the average daily calorie intake for people in these age and gender groups. Individuals who consume more or fewer calories than this average should adjust their fiber intake accordingly.

 

Age (years)	Average daily calories	Fiber intake (grams)
Children
1-3	1,404	19
4-8	1,789	25
Boys and Men
9-13	2,265	31
14-18	2,840	38
19-30	2,818	38
31-50	2,554	38
51-70	2,162	30
70+	1,821	30
Girls and Women
9-13	1,910	26
14-18	1,901	26
19-30	1,791	25
31-50	1,694	25
51-70	1,536	21
70+	1,381	21

 

Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2002. Washington, D.C.: The National Academies Press. Retrieved August 15, 2007 from http://books.nap.edu/openbook.php?isbn=0309085373

 

 

 

 

 

 

Terms of Use

The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Web site. The information does not mention brand names, nor does it endorse any particular products.