How Much Fiber Should an Adult Eat Daily?

Apples are a rich source of dietary fiber.

High-Fiber Diet

The vast majority of health professionals recommend a diet high in fiber; the average woman should eat at least 20 grams of fiber, daily, while the average man should consume at least 30 grams of fiber each day. High-fiber diets have been shown to reduce the risk of certain health conditions, such as colon cancer, heart disease, type-2 diabetes, diverticulitis and constipation.

Side Effects

The intake of excessive amounts of fiber has been known to occasionally reduce the body's ability to absorb certain essential minerals. In addition, the transition to a high-fiber diet sometimes causes uncomfortable side effects, such as diarrhea, gas and intestinal cramping.

Bottom Line

Unless you overdose on fiber supplement pills, it is extremely difficult to ingest a harmful amount of fiber. And the long-term benefits of switching to a high-fiber diet far outweigh the possible temporary discomfort. Adult men and women should maintain high-fiber diets, consuming at least 30 grams and 20 grams of fiber, respectively, each day.

References

• Harvard: School of Public Health: The Nutrition Source: Fiber
• MedicineNet: Fiber
• American Heart Association: Whole Grains and Fiber
• MayoClinic: Dietary fiber: Essential for a healthy diet
• UCLA Dining Services: Facts of Fiber

Resources

• MedlinePlus: Dietary Fiber
• The World's Healthiest Foods: Dietary Fiber
• University of Maryland Medical Center: Fiber