Estimate your daily fibre target from age and sex using IOM dietary reference intakes, with an optional calorie-based estimate and intake gap analysis.
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Health & Nutrition
Dietary fibre is consistently under-consumed in Western diets. Meeting daily fibre targets is linked to reduced risk of cardiovascular disease, type 2 diabetes, colorectal cancer, and improved gut health. The Institute of Medicine Dietary Reference Intakes provide the most widely cited daily targets.
The IOM sets fibre Adequate Intakes (AI) based on the 14 g per 1,000 kcal level associated with protection against cardiovascular disease: men under 50 need 38 g/day; men 50+ need 30 g/day; women under 50 need 25 g/day; women 50+ need 21 g/day. These drop with age because energy needs decrease.
Practical high-fibre foods include: cooked lentils (~8 g per half-cup), split peas (~8 g per half-cup), rolled oats (~4 g per cup), apples with skin (~4 g), broccoli (~5 g per cup), chia seeds (~10 g per 28 g serving), and whole-wheat bread (~2 g per slice). Including legumes at least twice a week is one of the most effective single dietary changes for closing a fibre gap.
Frequently asked questions
Soluble fibre dissolves in water and forms a gel, helping lower cholesterol and blood glucose (found in oats, legumes, apples). Insoluble fibre does not dissolve and adds bulk to stool, supporting regularity (found in whole wheat, nuts, vegetables). Both count toward daily totals.
Very high intakes (>70 g/day) can cause bloating, gas, and may impair absorption of some minerals. The IOM has not set a Tolerable Upper Intake Level for fibre, but gradual increases with adequate fluid intake minimise digestive side effects.
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