The Correct Daily Portions Of Fiber

When you eat fruits, vegetables or grains, your body is able to digest or absorb a portion of the nutrients in those foods. Dietary fiber is made up of complex carbohydrates from the parts of plant foods that your body can't digest. Some of the fiber is soluble and dissolves in water within your digestive tract, while the rest is insoluble. You need both soluble and insoluble fiber for normal bowel function and overall health.

Children

As children grow and have higher calorie requirements, they also need additional dietary fiber to stay healthy. The U.S. Department of Agriculture provides a formula to identify your child's age-appropriate dietary fiber level. Start with 10 g of fiber and then add one gram for each year of your child's age. A 4-year-old should eat 10 + 4 g, or 14 g of fiber each day; a 13-year-old should ingest 10 + 13 g, or 23 g a day.

Adults

According to the Institute of Medicine, or IOM, men younger than 50 years of age should eat at least 38 g of fiber daily. Believing men eat less after the age of 50, the IOM suggests a lower fiber intake of 30 g a day. Women should ingest at least 30 g a fiber a day until they reach the age of 50. After 50 years of age, females should aim for a daily fiber intake of 21 g a day. The IOM doesn't distinguish between soluble and insoluble fiber.

Fiber Sources

Vegetables and legumes such as beans, peas and lentils provide both soluble and insoluble fiber. You can boost your soluble fiber intake by eating oats, apples, pears and citrus fruits. Breads, cereals and pastas made with wheat bran and whole-grain flours are great sources of insoluble fiber. High-fiber foods contain 5 or more grams of fiber in a single serving and include blueberries, barley, legumes, whole wheat pasta, raw pears with intact skins, almonds, dried fruit and popcorn. Medium-fiber foods deliver 2 to 4 g of fiber per serving and include cooked brown rice, oatmeal, strawberries, rye or whole-wheat bread, a small orange and peanut butter.

Sustainable Change

You can increase the amount of fiber in your diet by making small, sustainable changes. The next time you go shopping for bread, scan the Nutrition Facts labels and pick a loaf that delivers more than your current favorite. Look for pasta products that display an American Heart Association Heart-Check Mark symbol that says "whole grain." Products with this symbol have at least 51 percent of whole grains by weight and are low in saturated fat and cholesterol. Eat 2 or more cups of fruit and 2 ½ cups of vegetables every day, varying your selection to get the essential vitamins and minerals you need for good health. For snacks, choose air-popped popcorn, nuts or seeds for a quick fiber boost.