What is the recommended daily intake of fiber?

Pro Research Analysisby

Searched over 200M research papers

Analyzed relevant papers

Recommended Daily Intake of Fiber

Recommended Fiber Intake for Adults

The recommended daily intake of dietary fiber for adults is 25 to 38 grams per day, or 14 grams per 1,000 kilocalories consumed 145. This recommendation is supported by various health organizations, including the American Heart Association and the Institute of Medicine, due to the numerous health benefits associated with adequate fiber intake.

Current Fiber Intake Levels

Despite these recommendations, the average daily fiber intake among adults in the United States remains significantly below the recommended levels. Data from the National Health and Nutrition Examination Survey (NHANES) indicate that the mean daily fiber intake for adults has hovered around 15.6 to 16.1 grams per day over the past decade . Similarly, in the UK, the average intake is 21 grams for men and 17 grams for women, with only a small percentage of the population meeting the recommended 30 grams per day 23.

Health Benefits of Adequate Fiber Intake

Adequate fiber intake is associated with a reduced risk of several chronic diseases, including cardiovascular disease, type 2 diabetes, and certain cancers. Higher fiber intake has been shown to lower blood pressure, reduce LDL cholesterol levels, and improve glycemic control and insulin sensitivity 456. Additionally, fiber aids in weight management and promotes digestive health by increasing fecal bulk and reducing intestinal transit time 610.

Challenges in Meeting Fiber Recommendations

Meeting the recommended daily intake of fiber can be challenging for many individuals. Barriers include negative perceptions of high-fiber foods, lack of awareness about the health benefits of fiber, and the prevalence of low-fiber processed foods in typical diets 37. To achieve the recommended intake, dietary patterns need to include several daily portions of fruits, vegetables, whole grains, and legumes 39.

Strategies to Increase Fiber Intake

Increasing fiber intake requires a multifaceted approach involving consumer education, food labeling, and the availability of high-fiber food options. Public health strategies should focus on promoting the consumption of whole grains, fruits, vegetables, and legumes while reducing the intake of foods high in added sugars and fats 58. Social marketing and reformulation of popular foods to include more whole grains and fiber can also help bridge the gap between current intake levels and recommendations 23.

Conclusion

The recommended daily intake of dietary fiber for adults is 25 to 38 grams per day. However, current intake levels are significantly below these recommendations, posing a risk for various chronic diseases. Increasing fiber intake through dietary changes and public health initiatives is essential for improving overall health and reducing disease risk.

Sources and full results

Most relevant research papers on this topic

Trends in dietary fiber intake in the United States, 1999-2008.

Daily fiber intake in the US has not progressed toward national goals over the past decade, with variations among health and social factors.

Highly Cited

2012·

256citations

·D. King et al.

Dietary fibre and cardiovascular health: a review of current evidence and policy

Higher dietary fiber intake reduces the risk of cardiovascular diseases, type 2 diabetes, and certain cancers, but current policies need improvement.

Systematic Review

2019·

60citations

·C. Evans

30 g of fibre a day: An achievable recommendation?

Achieving 30 g of AOAC fiber a day is feasible in a healthy diet based on starchy foods, high fiber snacks, and 8 daily servings of fruit and vegetables, but requires increased awareness, cooperation, and innovative high-fiber ingredients.

Literature Review

2015·

37citations

·B. Hooper et al.

Health benefits of dietary fiber.

High dietary fiber intake lowers risk of developing various diseases, improves health, and enhances weight loss.

Highly Cited

2009·

1951citations

·James W. Anderson et al.

Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber.

Adequate intake of dietary fiber from a variety of plant foods reduces the risk of chronic diseases and is associated with lower body weights.

Highly Cited

2015·

344citations

·W. Dahl et al.

Dietary Fiber, Atherosclerosis, and Cardiovascular Disease

Dietary fiber intake is associated with decreased risk of cardiovascular disease, including atherosclerosis and heart disease.

Literature ReviewVery Rigorous JournalHighly Cited

2019·

365citations

·Ghada A. Soliman

Dietary Fibre Intake in Australia. Paper I: Associations with Demographic, Socio-Economic, and Anthropometric Factors

Most Australian children and adults fall short of recommended dietary fiber intake, with adolescents, girls, young adults, men, and those with lower socio-economic status needing public health interventions.

Observational StudyVery Rigorous Journal

2018·

54citations

·F. Fayet-Moore et al.

Ten-Year Trends in Fiber and Whole Grain Intakes and Food Sources for the United States Population: National Health and Nutrition Examination Survey 2001–2010

From 2001 to 2010, dietary fiber intake increased for children and adults aged 19-50, while whole grain intake remained stable for all age groups.

Very Rigorous JournalHighly Cited

2015·

185citations

·C. Mcgill et al.

A review on dietary fiber: definitions, classification, importance and advantages for human diet and guidelines to promote consumption

Dietary fiber intake, particularly from whole grains, is crucial for preventing various diseases and maintaining overall health.

Literature Review

2023·

0citations

·Diarra Compaore-Sereme et al.

Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses

Higher dietary fiber intake reduces mortality and improves glycemic control and cardiometabolic risk factors in adults with prediabetes or diabetes.

Meta-AnalysisRigorous JournalHighly Cited

2020·

249citations

·A. Reynolds et al.

Try another search

Why do we have to wear helmets when skiing?

Why can positive life events reproduce stress

What is the role of drones in precision agriculture and sustainable farming practices?

What relationship exists between academic performance and metacognition in the area of mathematics

Why do we have to eat food that is not expired?

What is the Philosophical implications of artificial intelligence?