Fiber Intake FAQ
How much fiber should I eat per day?
Adults generally need about 38 g a day for men and 25 g for women aged 19–50,
dropping to 30 g and 21 g after 50. A useful rule of thumb is roughly 14 g of fiber per 1,000 calories.
How much fiber do children need?
Recommended fiber rises with age — around 19 g for ages 1–3, 25 g for 4–8, and 26–38 g
for older children and teens depending on age and sex.
What foods are high in fiber?
Beans and lentils, berries, pears, oats, wholegrains, vegetables, nuts and seeds are all good sources.
A cup of cooked lentils alone provides around 15 g.
What happens if I don't get enough fiber?
Low fiber can contribute to constipation and is linked to poorer heart and metabolic health over time.
Many people get only about half the recommended amount.
Can I eat too much fiber?
Very high intakes, especially if increased suddenly, can cause bloating, gas or discomfort.
Increase fiber gradually and drink plenty of water to let your body adjust.
Is the fiber intake calculator free to use?
Yes, this fiber intake calculator is completely free, needs no sign-up, and gives instant results in your browser.
