Guide · Fiber · Updated October 21, 2026

How much fiber do you need?

Adults are advised to eat about 25 g of fiber a day (women) and 38 g (men), roughly 14 g for every 1,000 calories.¹ The Daily Value on US food labels is 28 g.² Most adults get about 15 g.³

Fiber targets at a glance

Most people fall short

The average adult gets about 15 g of fiber a day, short of the 25–38 g target.³

Where fiber comes from

Whole grains like oats, seeds like chia and flax, beans and lentils, berries and other fruit, vegetables, and nuts. Fiber is in plant foods; meat, eggs and dairy have none.

Fiber at breakfast

Breakfast is the easiest meal to change, because it's usually the same few foods every day. Ways to build it:

• Start with a whole-grain base such as oats.
• Add seeds: chia, ground flax or hemp.
• Add fruit: berries, a pear or a banana.