High Fiber Diet: How Much Fiber Do You Need?

A high fiber food diet has several benefits; constipation prevention, maintain cholesterol and blood sugar levels and weight loss. A study by the American Dietetic Association reports the average person consumes only 14-15 grams of fiber a day. That is half of the recommend amount of 25 -35 grams of fiber per day. Foods with the highest fiber content contain 5 grams or more of fiber per serving. Foods with fiber contents between 2.5 and 4.9 grams are considered good sources.

According to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less — and lose weight. “Simply doubling the amount of fiber you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake,” Rolls explains. “Fiber has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many calories they have per serving) but also by slowing the rate that foods pass through the digestive systems.”

The National Academy of Sciences’ Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Age 50 and younger

Age 51 and older

Men 38 grams 30 grams
Women 25 grams 21 grams

Following are fiber recommendations per day according to the Dietary Reference Intakes (DRIs).

  • Children 1 to 3 years, 19 grams a day
  • Children 4 to 6 years, 25 grams a day
  • Boys 9 to 13 years, 31 grams a day
  • Girls 9 to 13 years, 26 grams a day.