Thanks to public health messages from public and private agencies, U.S. residents are increasingly aware of the important role dietary fiber plays in heart health, bowel function, disease prevention, weight management and blood glucose control. Fiber is a complex carbohydrate found only in plant-based foods, including vegetables, grains and fruits. Health-focused organizations publish a variety of guidelines for your daily dose of fiber.
Ranges for Children
The American Heart Association outlines several recommended ranges of fiber intake for children, based on age and sex. From ages one to three, kids should take in at least 19 g of fiber from the foods they eat each day. Youngsters between the ages of four and six years need a minimum of 25 g. Girls require at least 26 g daily from ages nine to 13, and then 29 g a day from 14 to 18 years of age. Boys should ingest at least 31 g of fiber daily between the ages of nine and 13, while 14- to 18-year old males should eat at least 38 g of fiber each day.
Calculators for Children
Agencies such as the USDA provide consumer-friendly interactive online calculators that quickly determine individualized fiber intake goals for each of your children. For example, the daily fiber intake for a 5-year-old boy who is 4 feet 7 inches tall, weighs 60 pounds and has an active lifestyle is 25 g.
Calculators for Adults
You can also use the USDA online calculator to determine daily fiber intake levels for adult men and women, and the calculator allows you to factor in some special circumstances. A 26-year-old woman who is 5 feet 7 inches tall, weighs 163 pounds, has an active lifestyle and is breastfeeding a 10-month-old infant, for example, needs to obtain at least 29 g of fiber from her meals and snacks each day.
Ranges for Adults
The Institute of Medicine identifies daily fiber intake ranges for men and women by age group. Women should consume at least 30 g of fiber each day through age 50, when the daily recommendation decreases to 21 g. Men should take in at least 38 g of fiber from their meals and snacks daily through age 50, and then 38 g a day from that point forward.
References
- Harvard School of Public Health: Fiber: Start Roughing It!
- American Heart Association: Fiber and Children's Diets
- U.S. Department of Agriculture: Interactive DRI for Healthcare Professionals
- Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids; 2002
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