Dietary Fiber Recommendations

Discover dietary fiber recommendations based on your gender and age. Let’s say you want to eat some fruit. How much is the recommended serving size? You can use your recommended fiber intake as the basis for your serving size. 

Estimated reading time: 2 minutes

For example, an adult woman may have 26 grams of daily recommended dietary fiber. Furthermore, the FDA defines a good fiber source as having at least 10 percent of the Daily Recommended Value. Thus, the FDA would recommend this woman have at least 3 grams of fiber per serving.

The fruit the woman wants to eat is strawberries. How many strawberries would be a good source of fiber? One-hundred grams of strawberries have 2 grams of dietary fiber. Therefore, a good source of fiber would be 150 grams of strawberries.

Bowl of Strawberries dietary fiber recommendations
A bowel of strawberries is a good source of dietary fiber.

Calculate Your Adequate Intake of Fiber

You can find dietary fiber recommendations based on gender and age using the Dietary Reference Intake (DRI). Alternatively, you can calculate your Adequate Intake for fiber using the following formula.

Adequate Intake is 14 grams of fiber per 1000 calories per day. Appendix 2 of the 2015-2020 Dietary Guidelines estimates your calorie needs per day. For example, an active 46-year-old male has a 2,800 calorie need. To be considered “active,” your physical activity is equivalent to walking more than 3 miles per day. 

To calculate Adequate Intake (AI) to the nearest one-hundred calories, use 1.4 grams of fiber. First, divide your calories needed per day by 1000. For example, 2,800 calories / 1000 is 28. Then multiple 28 x 1.4 to get your Adequate Intake of fiber, which is 39.2 grams. Thus, the AI of fiber for an active 46-year-old male is 39 grams. 

Man holding a bowl of almonds

A good source of fiber for this man is at least 4 grams of fiber per serving. Ten grams of almonds have 1.3 grams of fiber. Thus, this man could eat 31 grams of almonds to get 4 grams of dietary fiber.  

Discover the weight loss benefits of dietary fiber.

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