Maximum Daily Fiber

Fiber is the part of plant-based foods that your body can't digest. There are two kinds of fiber that are needed for a healthy diet: insoluble fiber, which helps food move through the digestive system and create bulk in your stool; and soluble fiber, which breaks down in water. Both kinds need to be included in the amount of daily fiber that you consume, which can be obtained through ordinary foods or a dietary supplement. Your age will give you a baseline as to how much fiber you need daily, though there are side effects that will occur if you ingest too much fiber as well.

Recommended Daily Fiber for the Elderly

If you are an elderly person, you will need to be mindful of your fiber intake due to the likelihood of suffering from constipation, states the Department of Health and Human Services. Constipation can be a side effect of medications you have to take in order to manage chronic conditions, or it can be due to simply drinking less fluid. MayoClinic.com explains that the recommended amount of daily fiber for those people age 51 and older is 30 g for men and 21 g for women.

Fiber for Children

Perhaps you have a child that needs more fiber in his or her diet. KidsHealth explains that in order to figure out how much fiber your child needs, you should add 5 to the child's age in years for kids older than 2. For example, a 5-year-old will need about 10 g of fiber daily. KidsHealth states that after the age of 15, teens should get the same amount of fiber as adults.

Adult Fiber Intake

The average American consumes only 14 g of fiber daily, states Colorado State University Extension. Women age 50 and younger need at least 25 g of fiber daily, while men age 50 and younger need 38 g of fiber daily, states MayoClinic.com. Typically, Colorado State University Extension explains, you need 14 g of fiber per 1,000 calories consumed.

How to Reach Your Daily Fiber Intake Amount

If you find that you need to increase the amount of fiber in your diet, you may want to consider adding more vegetables and fruits to your diet, such as raspberries, bananas, oranges and apples; whole grains and oatmeal are also good sources of dietary fiber. You may also discuss the possibility of taking a fiber dietary supplement with your doctor.

Fiber Overload

While you want to make sure you are getting your recommended daily amount of fiber, you don't want to go over your maximum level. Too much fiber in the diet can cause unpleasant side effects such as bloating, abdominal cramps and intestinal gas, states New York Times Health Guides. Additionally, having too much fiber in the diet may reduce the rate of absorption of essential minerals such as calcium, magnesium, zinc and iron.