Depending on your age and habits, you may need more or less fiber daily. Children need an average of 14–31 grams (g) of fiber daily, adult females need 22–28 g, and adult males need 28–34 g.
Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT
Fiber is an important part of a balanced diet. It can help promote regular bowel movements and may offer other health benefits.
Dietary fiber comes from plant-based foods. There are two primary types:
Soluble fiber: It dissolves in water and forms a gel-like substance that slows down digestion. Soluble fiber may help lower cholesterol and blood sugar levels.
Insoluble fiber: It does not dissolve in water and adds bulk to your stool. Insoluble fiber helps move food through your digestive system and prevent constipation.
How much fiber should someone get for chronic constipation?
How much fiber you need to reduce constipation may differ based on factors including the cause of your symptoms. Only a healthcare professional may offer specific guidelines for your specific situation.
A 2022 systematic review concluded that taking at least 10 g per day of a fiber supplement can improve stool frequency and consistency as well as gut health, mainly after 4 weeks of this regimen.
A 2021 study also noted that eating more than 50 g of fiber daily offers no benefits and may cause side effects like bloating and gas.
If you have chronic constipation, a good first step is to check whether you currently meet the daily recommendations in the Dietary Guidelines for Americans, listed above. If you do and your symptoms persist, consider consulting a healthcare professional to explore the underlying cause and best management options for you.
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Conditions that may benefit from higher fiber consumption
High cholesterol
An article from 2021 suggests that fiber may improve cholesterol levels by:
decreasing cholesterol absorption in the small intestine
encouraging the liver to use more cholesterol for bile acid production
inhibiting liver cholesterol production
Through these mechanisms, fiber may decrease total cholesterol levels, triglycerides, and low-density lipoprotein (LDL) cholesterol levels. In turn, this may reduce your risk of heart events like heart attacks.
Chronic or significantly high cholesterol levels require medical intervention. The American Heart Association lists some options your healthcare professional may consider, such as:
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The authors recommend that individuals with diabetes increase their fiber intake by 15–35 g daily.
Fiber alone does not treat any type of diabetes, though. The American Diabetes Association explains that your healthcare professional will recommend medications to support diabetes management:
Consequently, this may reduce how much food and how many calories you consume during your day.
Obesity may have different causes. If you have obesity, your healthcare professional can explore which causes apply to your situation and may recommend other options. If increased physical activity and a nutrient-dense diet alone do not help you lose weight, they may recommend medications.
You can increase your fiber intake by incorporating fiber-rich foods into your diet. A few examples are:
Beans: A half-cup (113 g) of cooked beans can provide around 7–10 g of fiber.
Whole grains: Oats, quinoa, and whole wheat products contain around 4–6 g of fiber per half-cup (45-g) serving.
Fruits: Apples, pears, and berries offer 4–5 g of fiber per piece or serving.
Vegetables: Broccoli, carrots, and sweet potatoes provide 2–3 g of fiber per half-cup (90-g) serving.
The 2021 study referenced earlier emphasizes when you start eating more fiber, it’s important to make sure you are:
drinking enough water each day, ideally 51–68 gallons (1.5–2 liters)
maintaining an active lifestyle
not ignoring the urge to go to the bathroom
increasing fiber intake gradually to avoid digestive discomfort
Fiber supplements
If you find it challenging to meet your daily fiber requirements through diet alone, fiber supplements may be a convenient solution. Consider asking your healthcare professional for the best supplements for your overall health needs.
Children need an average of 14–31 g of fiber per day, while adults may require between 22 and 34 g per day.
Natural sources of fiber include beans, whole grains, fruits, and vegetables, while fiber supplements like psyllium husk and methylcellulose can help bridge the gap when dietary intake falls short.
Whatever your age or health status, getting enough fiber can improve your long-term health and well-being.
van der Schoot A, et al. (2022). The effect of fiber supplementation on chronic constipation in adults: An updated systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535527/
