Most adults are advised to aim for roughly 25–38 grams of fibre per day, depending on age and sex, though many people only reach about half of that.

Daily fibre targets (quick guide)

  • Women 50 or younger: about 25–28 g per day.
  • Women over 50: about 21–22 g per day.
  • Men 50 or younger: about 30–38 g per day.
  • Men over 50: about 28–30 g per day.
  • Many health organizations also say “at least 25–30 g daily from food, not supplements” as an easy rule of thumb.

Why fibre matters

  • Helps keep bowel movements regular and supports overall gut health.
  • Higher intakes are linked with lower risk of heart disease, type 2 diabetes and some cancers.

How much are people actually getting?

  • In countries like the US and parts of Europe, most adults average only about 15–18 g per day, which is far below recommendations.

Easy ways to reach your daily fibre

  • Base meals on whole grains (oats, wholemeal bread, brown rice, wholewheat pasta).
  • Add beans, lentils or chickpeas to soups, salads, curries or pasta dishes.
  • Eat several portions of vegetables and at least 1–2 pieces of fruit each day.
  • Include nuts and seeds in yoghurt, porridge or salads.

Tips if you’re increasing fibre

  • Increase gradually and drink plenty of water to avoid bloating and gas.
  • If you have gut conditions (like IBS or inflammatory bowel disease), check with a healthcare professional for personalised advice on fibre type and amount.

Bottom line: For most healthy adults, shooting for at least 25–30 g of fibre a day from real foods is a good, evidence‑based daily target.

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