Daily Recommended Fiber Intake

The latest recommendation on daily intake of dietary fiber (non-starch polysaccharide) comes from the National Academies' Institute of Medicine (IOM).

Women
25 grams per day, for women younger than 50
21 grams per day, for women older than 50

Men
38 grams per day, for men younger than 50
30 grams per day, for men older than 50

Soluble vs. Insoluble Fiber

Most nutritionists and diet experts suggest that approximately 20-30 percent of our daily fiber intake should come from soluble fiber.

Extra Fiber May Need Extra Water

Dietary fiber soaks up water and increasing your fiber intake may divert water from cells. So when increasing your fiber consumption, be sure to increase your intake of fluids accordingly.

Not Too much Fiber from Wheat Bran

Wheat bran contains phytates - chemicals which attach themselves to minerals and make them unavailable to the body. So to avoid calcium and other mineral deficiency, it's best to get your fiber from a variety of good sources, like fruit, vegetables, whole grains, nuts, seeds and beans.

Increase Your Fiber Intake Gradually

If your diet is currently low in dietary fiber, don't raise your fiber intake too quickly, as this may trigger flatulence, bloating and other side effects. Instead, start including one or two high fiber foods daily. Then, every three or four days, add another high fiber food, and so on.