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The Recommended Daily Fiber Intake for an Adult

by
author image Melodie Anne
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
The Recommended Daily Fiber Intake for an Adult
Plant-based foods, like vegetables, fruits and grains, contain fiber. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

You should have just the right amount of fiber in your diet to help with regularity, stabilizing blood sugar, absorbing nutrients and keeping your cholesterol in check. In general, men should get 30 to 38 grams of fiber every day, the Food and Nutrition Board of the Institute of Medicine suggests. Women need 21 to 25 grams daily, except during pregnancy and while breast-feeding, when you have to increase your intake to 28 to 29 grams. Your specific needs might be different, though.

Doing the Math

By keeping track of how many calories you typically consume each day, you can calculate your own specific fiber needs for your own diet. For every 1,000-calorie increment you have, you should be getting 14 grams of fiber, the publication "Dietary Guidelines for Americans, 2010" states. For a 2,000-calorie diet, for example, have 28 grams of fiber daily, but if you work out a lot and consume closer to 3,000 calories, you’ll need 42 grams of fiber per day.

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