The amount of fiber a person should consume per day can vary based on factors such as age, sex, and activity level. However, in general, the American Heart Association (AHA) recommends the following daily fiber intake:
- Adult men under age 50: 38 grams of fiber per day
- Adult men over age 50: 30 grams of fiber per day
- Adult women under age 50: 25 grams of fiber per day
- Adult women over age 50: 21 grams of fiber per day
Children and teenagers also have specific recommended daily fiber intake based on their age:
- Children ages 1-3: 19 grams of fiber per day
- Children ages 4-8: 25 grams of fiber per day
- Boys ages 9-13: 31 grams of fiber per day
- Girls ages 9-13: 26 grams of fiber per day
- Boys ages 14-18: 38 grams of fiber per day
- Girls ages 14-18: 26 grams of fiber per day
It’s important to note that increasing fiber intake too quickly can lead to digestive discomfort, such as bloating and gas. It’s best to gradually increase fiber intake over several weeks and to drink plenty of water to help the body digest the fiber properly.
Some good sources of fiber include whole grains, fruits, vegetables, nuts, seeds, and legumes. Incorporating these foods into your daily diet can help you meet your daily fiber requirements and improve your overall health.