Daily fiber intake by age
Find the official daily fiber number in grams. Enter an age and pick a sex to see the number for that group, from toddlers to adults over 50.
Daily fiber for this age
25grams a day
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The fiber calculator also checks your calories against the 14 grams per 1,000 calories rule and gives you the higher number.
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How much fiber do you need a day by age?
Here is the full chart, in grams of fiber per day. These are the Adequate Intake numbers set by the Institute of Medicine.
| Age | Girls and women | Boys and men |
|---|---|---|
| Under 1 | Not set | Not set |
| 1 to 3 | 19g | 19g |
| 4 to 8 | 25g | 25g |
| 9 to 13 | 26g | 31g |
| 14 to 18 | 26g | 38g |
| 19 to 50 | 25g | 38g |
| 51 and over | 21g | 30g |
| Pregnancy, any age | 28g | |
| Breastfeeding, any age | 29g |
For children 1 to 8 the number is the same for boys and girls. From age 9 the numbers split, and boys and men need more.
Where do these numbers come from?
The Food and Nutrition Board of the Institute of Medicine set them in its 2002 report on Dietary Reference Intakes for energy and macronutrients. Large studies found that people who ate about 14 grams of fiber for every 1,000 calories had a lower risk of heart disease. The board used that rate and the calories each group usually eats to set the number for each age.
That is also why the numbers change with age. Boys 14 to 18 and men up to 50 eat the most calories, so they get the highest number, 38 grams. Adults over 50 tend to eat less, so their numbers drop to 21 grams for women and 30 for men.
This chart or the fiber calculator?
Use this chart when you want the official number for an age group, for yourself or for your child. It does not ask about calories or activity.
Use the fiber calculator when you want a goal that fits how much you eat. It works out 14 grams per 1,000 calories for you, compares that with this chart, and gives you the higher number. If you are cutting calories, the fiber calculator for weight loss keeps your fiber from dropping with them.
Questions
How many grams of fiber do I need a day?
Adults 19 to 50 need 25 grams a day for women and 38 for men. From 51 on, it is 21 grams for women and 30 for men. These are the Adequate Intake numbers from the Institute of Medicine.
How much fiber does a child need a day?
Children 1 to 3 need 19 grams a day and children 4 to 8 need 25 grams. From 9 to 13, girls need 26 grams and boys need 31. From 14 to 18, girls need 26 grams and boys need 38.
How much fiber do you need when pregnant or breastfeeding?
28 grams a day during pregnancy and 29 grams a day while breastfeeding, at any age.
Why do you need less fiber after 50?
The numbers are built on 14 grams of fiber for every 1,000 calories. People tend to eat fewer calories as they get older, so the number for adults over 50 is lower: 21 grams for women and 30 for men.
How much fiber does a baby need?
No daily fiber number is set for babies under 1. The Institute of Medicine lists it as not determined. Ask your pediatrician.
Why does the % Daily Value on a food label not match my number?
The FDA uses one Daily Value of 28 grams of fiber for adults and children 4 and older. Your own number may be higher or lower. Read the grams on the label and compare them with your number instead.
Sources: Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, as listed in Table 4 of the Linus Pauling Institute fiber page, and the FDA Daily Value table. Last reviewed .
This page is general information, not medical advice. Talk to a doctor or a registered dietitian about fiber for a child, during pregnancy, or if you have a digestive condition.
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Search real foods, hit your daily goal, and build a gut health habit. On iPhone, iOS 18.0 or later.