Daily Fiber

How Much Daily Fiber Do You Need?

The Institute of Medicine measures the minimum amount you need daily to protect against coronary heart disease.

Can You Get Too Much?

High fiber foods help you feel full and satisfied. Consuming too much fiber is difficult to do.

Do You Get Enough?

Dietary Fiber Chart
Who Needs How Much	Total Fiber (grams per day)	Water (liters per day)
Women
Females 51 years and older	21	2.7
Females 19 to 50 years	25	2.7
Females 14 to 18 years	26	2.3
Females 9 to 13 years	26	2.1
Pregnant (14 to 50 years)	28	3.0
Lactating (19 to 50 years)	29	3.8
Men
Males 51 years and older	30	3.7
Males 19 to 50 years	38	3.7
Males 14 to 18 years	38	3.3
Males 9 to 13 years	31	2.4
Children
Children 4 to 8 years	25	1.7
Children 1 to 3 years	19	1.3
Information based on data from the Institute of Medicine (U.S.) panel on Macronutrients, published by National Academies Press (2005).

Look for high fiber foods

• in your grocer's produce section
• on the shelves of your pantry
• in your cereal bowl
• at your local community's Farmers' Market or Food Co-Op