Recommended Daily Fiber Amounts

According to the Dietary Guidelines for Americans 2010, you should aim to get roughly 14 g of fiber for every 1,000 calories you eat. That represents adequate intake, or the amount adults need for good nutrition. But Americans don't get enough fiber in their diet. What little they eat comes from less-than-ideal sources such as refined grains in bread, rolls and pizza crusts. Beans and peas, fruits and vegetables, whole grains and bran are ideal, fiber-rich foods.

Children and Teens

The Institute of Medicine makes more precise recommendations about the amount of nutrients all segments of the population should get each day. Children's recommendations are based on age. Toddlers ages 1 to 3 should 19 g of total fiber per day. Children ages 4 to 8 should get 25 g each day. After those ages, recommendations vary based on gender and age throughout the lifespan. Tween girls age 9 to 13 need 26 g, and boys in that group need 31. Teen girls up to age 18 are advised to maintain 26 g, while teen boys need to bump their intake up to 38 g. MedlinePlus, a service of the National Institutes of Health, says young children may not be able to eat enough calories to achieve the recommended amounts of fiber, but it has not suggested supplementation.

Adults

Healthy men should continue to get 38 g of fiber per day until they reach age 50. At midlife, their fiber needs decrease to about 30 g. Women, on the other hand, need about 25 g daily until age 50, when their intake needs go down to 21 g. The need for fiber doesn't change from age 50 for the rest of your life if you're a healthy adult.

Pregnant and Nursing Moms

Pregnancy and lactation changes women's fiber needs. According to the Institute of Medicine, pregnant women should aim for 28 g of fiber from all sources each day. Nursing moms need 29 g.

Too Much or Too Little

The nature of dietary fiber makes it unlikely that you'll consume too much of it, says the institute. Therefore, the organization hasn't established an upper limit, or an amount that would cause negative health effects. Because it's so bulky and filling, you're more likely to limit yourself. But you can consume so much in such a short time that you experience mild gastrointestinal discomfort. Reduce this risk by adding fiber loads gradually, giving your body time to adjust. In addition, the institute says dietary fiber is not an essential nutrient, although it is quite beneficial. This means not getting the recommended amounts shouldn't produce "clinical symptoms of a deficiency." A lack of dietary fiber, however, can detract from optimal health.