Tool
How much fiber do you need a day?
Quick answer
A common reference for adults is about 25 g of fiber a day for women and 30 g for men. Increase it slowly, and drink more water as you do.
Reference: 25 g of fiber a day.
How we calculate it
- Adult reference intakes, rounded: 25 g a day for women and 30 g for men.
- For reference, the U.S. National Academies list 25 g a day for women up to 50 and 21 g after 50.
Limits
- A sensitive gut needs a gradual increase.
- It doesn't replace advice made for you.
Sources
- Dietary Reference Intakes for fiber (National Academies of Sciences, Engineering, and Medicine, 2005).
- EFSA dietary reference values for carbohydrates and dietary fibre (2010).
Reviewed on November 7, 2026. General information, pending review by a health professional. Leve doesn't replace your doctor's advice.
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