How Much Fiber Do You Need?

Americans generally don’t eat enough fiber for optimal health. At a minimum, you should consume at least 14 grams of fiber for every 1,000 calories you eat each day. Thus, women need at least 25 grams daily and men 38 grams before the age of fifty years.

After you reach fifty, these requirements are only 21 and 30 grams for women and men, respectively, due to a generally lower calorie intake. Eating as much fiber as possible—even more than the recommended intakes—should be your daily goal no matter how young you are.

The only known potential downside of eat- ing more than 50 grams per day (besides going to the bathroom frequently) is that such a high fiber intake can interfere with the absorption of some minerals such as calcium and iron.

Consider supplementing with these minerals if you consume large amounts of fiber. Make sure you also drink plenty of water or other fluids with it.