Most adults should aim for about 25–34 grams of fiber per day, depending on age and sex, and spread it across meals and snacks rather than in one big dose.

Quick Scoop: Daily Fiber Targets

Approximate daily amounts

  • Adult women (under 50): around 25–28 g per day.
  • Adult men (under 50): around 31–34 g per day.
  • Women 51+: about 22 g per day.
  • Men 51+: about 28 g per day.
  • A general “good ballpark” for many adults is 25–30 g per day from food.

Health organizations often set a daily value of about 28 g on a 2,000‑calorie diet, so if you’re not sure, aiming for roughly 25–30 g is a safe, realistic goal.

Why fiber (and how to get it)

Fiber helps with digestion, blood sugar, cholesterol, and long‑term heart and gut health, and most people only get about half of what’s recommended. Try to build your day around high‑fiber foods such as:

  • Legumes: beans, lentils, peas.
  • Whole grains: oats, whole‑wheat bread, bran, brown rice.
  • Fruits: berries, apples, pears.
  • Vegetables: broccoli, carrots, leafy greens.

If you’re currently low on fiber, increase slowly (for example, add 5 g every few days) and drink plenty of water to avoid bloating or constipation. Too much fiber too quickly can cause gas and discomfort.

TL;DR: Aim for roughly 25–30 g of fiber per day from foods like beans, whole grains, fruits, and vegetables, adjusting toward the 28–34 g range if you’re a younger adult man and toward the low‑to‑mid 20s if you’re an older adult woman.

Information gathered from public forums or data available on the internet and portrayed here.