9 out of 10 Americans don't get enough fiber in their daily diet.1 To get enough fiber, eat plenty of fiber-rich foods including bran cereals, fiber-rich whole grains, vegetables, fruit and legumes – they're also good sources of other essential nutrients.
Recommended Fiber Intakes2
| Gender & age group | Grams of fiber per day |
|---|---|
| Women 19-50 | 25 grams |
| Women over 50 | 21 grams |
| Men 19-50 | 38 grams |
| Men over 50 | 30 grams |
| Children 1-3 | 19 grams |
| Children 4-8 | 25 grams |
| Girls 9-18 | 26 grams |
| Boys 9-18 | 31-38 grams |
Check the Nutrition Facts Panel on food labels for the amount of fiber per serving provided in packaged foods. 10% DV per serving would be a good source of fiber. 20% DV would be an excellent source.
References:
1. National Health and Nutrition Examination Survey 1999-2000.
2. Institute of Medicine, National Academies of Sciences, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids. The National Academies Press, Washington, DC 2002.
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