How much fiber is enough?

As the evidence of health benefits from fiber grows stronger and stronger, government agencies around the world have recommended that adults increase their fiber intake.  For the most balanced diets, it is important to get a variety of different fibers, each with its own beneficial qualities.

In the U.S., the National Academy of Sciences in 2003 published new Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids, setting the new American recommendation for fiber at 14g per 1000 calories consumed, per day.  The 2005 Dietary Guidelines follow the NAS recommendations.

Daily Fiber for Adults                                         Year       Recommending Agency

12-16g                   5.8-8g/1000 kcal                  1985       Health & Welfare, Canada

30g                                                                         1986       British National Advisory

20-35g                   10-13g/1000 kcal                1987       Fed. Am. Soc. of Experimental Biol.

20-30g                                                                   1988       National Cancer Institute

20-35g                                                                   1988       American Dietetic Association

30g                         12.5g/1000 kcal                   1989       Dutch RDA (Voedingsraad)

30g                         12.5g/1000 kcal                   1991       German RDA

25g                                                                         1993       USDA & USFDA NLEA regulations

30g                         12.5g/1000 kcal                   1996       Nordic Committee on Food

25-38g                   14g/1000 kcal                      2003       US National Academy of Sciences

25-38g                   14g/1000 kcal                      2005       US Dietary Guidelines

Source: Comprehensive Reviews in Food Science and Food Safety, Vol. 3, 2002, p. 78.

The 2005 Dietary Guidelines

The recommended dietary fiber intake is 14 grams per 1,000 calories consumed.  Initially, some Americans will find it challenging to achieve this level of intake.  However, making fiber-rich food choices more often will move people toward this goal and is likely to confer significant health benefits.  page 36, 2005 Dietary Guidelines

Dietary Guideline Recommendations for Daily Fiber, in grams

Recommendations vary by age and activity level.  Generally, these ranges are summarized by suggesting around 25g of fiber for most women and 38g for most men.

In each range, the lower number is for sedentary people, those whose activity is limited to the light physical activity associated with typical daily life. The higher number is for active people — those whose physical activity is equivalent to brisk walking of 3 miles or more per day, in addition to light activity from normal daily life.

Note:      Nutrition Facts Panels currently use slightly lower, outdated Daily Values

of 25g for a 2000 calorie diet and 30g for a 2500 calorie diet.