Fiber
Last updated: August 9, 2026
Benefits
Supports healthy digestion and regularity, feeds beneficial gut bacteria, and helps you feel full and keeps blood sugar steadier after a meal.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 19 g |
| Children 4–8 | 25 g |
| Boys 9–13 | 31 g |
| Girls 9–13 | 26 g |
| Males 14–18 | 38 g |
| Females 14–18 | 26 g |
| Men 19–50 | 38 g |
| Women 19–50 | 25 g |
| Men 51–70 | 30 g |
| Women 51–70 | 21 g |
| Men 71+ | 30 g |
| Women 71+ | 21 g |
| Pregnancy 14–18 | 28 g |
| Pregnancy 19–50 | 28 g |
| Lactation 14–18 | 29 g |
| Lactation 19–50 | 29 g |
Upper limit
No tolerable upper limit has been established for Fiber. That doesn't mean unlimited amounts are risk-free — it means the evidence NASEM has reviewed so far hasn't been enough to set a numeric ceiling.
Best food sources
| Serving | ||
|---|---|---|
| Beans and lentils | — | — |
| Whole grains (oats, barley) | — | — |
| Chia and flax seeds | — | — |
| Raspberries and pears | — | — |
| Broccoli and avocado | — | — |
Body systems & goals
Body systems it supports
- Digestion — Your gut does the daily work of turning food into fuel and keeping things moving comfortably. These nutrients support a smooth, regular rhythm and a healthy gut lining. (established evidence)
- Blood Sugar — Even, well-fueled energy depends on how your body handles the sugar in your food. These nutrients support the steady blood-sugar balance that keeps energy from spiking and crashing. (established evidence)
- Heart — Your heart beats around a hundred thousand times a day, and these nutrients support the rhythm and the healthy blood flow behind it. They help your body maintain circulation you don't have to think about. (established evidence)
Goals it supports
- Weight management (established evidence)
Frequently asked questions
How much Fiber do adult women need per day?
Adult women (19–50) need 25 g of Fiber per day, per NIH/NASEM Dietary Reference Intakes.
How much Fiber do adult men need per day?
Adult men (19–50) need 38 g of Fiber per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Fiber you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 28 g per day, compared with 25 g for non-pregnant adult women.
Is there an upper limit for Fiber?
No tolerable upper limit has been established for Fiber, based on current evidence reviewed by NASEM.
What foods are highest in Fiber?
Good sources include Beans and lentils, Whole grains (oats, barley), Chia and flax seeds, Raspberries and pears, and Broccoli and avocado.
How Tavita handles this
Tavita logs Fiber from both the food you eat and the supplements you take, adding both into one running daily total. There's no established upper limit for Fiber, so Tavita tracks it against the recommended amount without implying a ceiling that doesn't exist.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.