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How Much Fiber Do We Need?

For a list of fiber values in various foods, use the utility on the right to Check Your Fiber.

Adequate Intake (AI) Recommendations
Age	[g/day]
Children
1-3 years	19
4-8 years	25
Males
9-13 years	31
14-18 years	38
19-30 years	38
31-50 years	38
51-70 years	30
70+ years	30
Females
9-13 years	26
14-18 years	26
19-30 years	25
31-50 years	25
51-70 years	21
70+ years	21
Pregnancy
<18 years	28
19-30 years	28
31-50 years	28
Lactation
<18 years	29
19-30 years	29
31-50 years	29

(Adapted from Dietary Reference Intakes established by National Academy of Sciences, Food and Nutrition Board.)