how much fiber should i eat a day

For most adults, a good daily target is roughly 25–35 grams of fiber, with more precise ranges depending on age and sex.

• Women 50 and under: about 25–28 g per day.

• Women over 50: about 21–22 g per day.

• Men 50 and under: about 30–38 g per day.

• Men over 50: about 28–30 g per day.

Many health organizations also say that at least 25–30 g per day from foods (not supplements) is a solid goal for most adults, and more (within reason) may offer extra protection against heart disease, some cancers, and other chronic conditions.

If you’re currently eating much less (the average in the U.S. is only about 15–17 g), increase gradually, drink plenty of water, and focus on fruits, vegetables, whole grains, beans, nuts, and seeds to hit your daily fiber target without upsetting your digestion.