How Much Fiber Do I Need? Use Our Fiber Calculator

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health and about any potential drug interactions or safety concerns.

Everyday Health’s fiber calculator, developed by registered dietitian nutritionists (RDNs) and the team at Lose It!, calculates your ideal fiber intake based on your sex and age. For an even more personalized recommendation, you can add your estimated calorie intake. Getting enough fiber is associated with health benefits, such as a healthier digestive system, improved weight management, and a lower risk of heart disease and type 2 diabetes. To find out how much fiber you need, simply follow the prompts.

Note: This tool is intended for general purposes only. It is not meant for people with medical conditions or complications (including anyone on medication), people younger than 18, or individuals who are pregnant or nursing. Always check in with your healthcare team before starting a new eating plan or changing your current one.

Public health institutions set general targets for daily fiber consumption for both men and women, and they can vary.

Female

• 19 to 49 years old: 25 g per day
• 50 years and older: 21 g per day

Male 

• 19 to 49 years old: 38 g per day
• 50 years and older: 30 g per day 
  

San Francisco–based gut health expert Kim Kulp, RDN, founder of Gut Health Connection, says the aforementioned recommendations are all in the same ballpark — and the important thing for most of us is to increase fiber intake. When in doubt, she says 14 g per 1,000 calories is a solid standard to follow. “Instead of a specific number, like 21 g for all women over 50, recommending 14 g per 1,000 calories allows for more individualized needs,” she says. “If that same woman over 50 is very active and needs more calories, her fiber needs may be more than just 21 g.”

To that point, certain people do need more — or less — fiber than others. Our fiber calculator can get you in that ballpark arena, and a registered dietitian nutritionist can help you further personalize your target based on any specific health goals or underlying conditions you may have.

Here’s a look at some groups whose fiber needs may differ from the general population.

People With Diabetes

People With Irritable Bowel Syndrome or Inflammatory Bowel Disease

If you have irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), it’s sometimes helpful to limit or increase fiber, especially during a flare. “For some people with IBS, more soluble fiber may be helpful, but too much insoluble fiber may cause symptoms,” Kulp says. If you’re living with IBS or IBD, talk to your healthcare team about how much fiber is right for you.

Pregnant Women

Older Adults

People Pursuing Weight Loss

In general, it’s better to get your daily fiber from food rather than supplements. “When you eat a fiber-filled food, you get the powerful plant nutrients that come along with it,” Kulp says. What’s more, fiber supplements can be expensive.

Foods provide two types of fiber: soluble and insoluble.

Sources of Soluble Fiber

Food sources of soluble fiber include:

• Apples
• Oats
• Peas
• Bananas
• Lima beans
• Brussels sprouts
• Avocados

Sources of Insoluble Fiber

No less important than soluble fiber is insoluble fiber, which has somewhat different effects on health. “Insoluble fiber adds bulk to the stool and supports the movement of food and waste through the digestive system, which keeps the colon healthy and helps the body eliminate waste efficiently,” Simpson says.

Foods high in insoluble fiber include:

• Whole-wheat flour
• Nuts
• Seeds
• Cauliflower
• Green beans
• Potatoes
• Lentils

Although it’s usually best to get your fiber intake from foods, there are some cases when a supplement makes sense. “If you can’t get enough from food, a fiber supplement may be the best choice,” Kulp says. Likewise, people with chronic constipation may want to discuss a fiber supplement with their doctor.

One group that’s at particular risk of constipation: people on GLP-1 medications. “For people on GLP-1s, the priority is getting enough protein, and this can mean less room for fiber-rich foods,” Kulp says. “For many on these drugs, constipation is a challenge. In these cases, using fiber supplements allows for the benefits of fiber while eating less.”

Choosing a Fiber Supplement

Before you go shopping for a fiber powder or chewable, be sure to discuss adding a supplement with your healthcare team. They can best advise you about which kind of fiber is best for your needs and make recommendations about dosage.

Then look for a supplement that has been third-party tested to ensure purity and quality. Simpson also recommends seeking options that contain minimal fillers or artificial sweeteners. As for the right dosage? It varies. “It’s often better to let individual tolerance guide you,” she says. “I recommend my clients ‘start low and go slow,’ beginning with about one-third of the label dose and gradually increasing toward the full dose or higher if tolerated.”

Typically, though, she says these issues occur when people add a lot of fiber suddenly. “When fiber is increased too quickly, beyond what the gut is accustomed to, it can lead to symptoms,” she says. Increasing your fiber gradually is the better way to go.

Fortunately, there are various things you can do to help your body adjust to a higher fiber intake. “Adding a few grams at a time over several weeks allows the digestive system to adapt,” Simpson says. You can also spread added fiber throughout the day so as not to overwhelm your digestive system.

Here are some other little ways to introduce more fiber to your diet:

• Swap refined grains for whole grains. For example, choose whole-wheat bread or pasta instead of the refined version, or use brown rice instead of white.
• Introduce new flavors. Purchase one new-to-you fruit or vegetable at the grocery store each week. Research and try a recipe it’s commonly used in.
• Opt for whole forms of foods. For instance, eat whole fruits and vegetables instead of their juices.
• Quit peeling fruits and vegetables. Leave skins on vegetables like carrots and sweet potatoes and fruits like apples.
• Employ plant proteins. Substitute half the protein in foods like tacos, casseroles, or wraps with plant-based sources of proteins, such as beans or lentils.
• Add a side of fruit. For breakfast, try sprinkling berries on cereal or topping toast with banana slices.

While you can always log your fiber numbers with pen and paper, a digital resource can do some of the work for you. “My favorite method is to use a food-tracking app or calculator that automatically adds up your daily total, giving a much more complete picture of your fiber intake,” says Simpson.

Some options to consider include:

• Lose It!
• MyFitnessPal
• Cronometer
• Noom
• Weight Watchers

Note that the Lose It! app is owned by Everyday Health. As you log food, plug your information in the Everyday Health fiber calculator periodically to see if your fiber intake goal has changed.

• Most Americans don’t reach recommended fiber targets and would benefit from more of this nutrient in their diets.
• A goal of 14 g of fiber per 1,000 calories is a good target — but optimal fiber intake can vary by individual factors like health conditions, age, and hydration.
• The Everyday Health fiber calculator can help you determine your own unique fiber needs.