Dietary Fiber Targets: What Official Bodies Say About How Much Fiber and From Which Foods
Published fiber intake figures from the NHS, EFSA, Health Canada, MedlinePlus and FDA label values, with the group each applies to, what research links to higher intakes and why food comes first.
Content last updated . This page has not been medically reviewed.
Read this first
Raising fiber quickly can cause gas, bloating and cramps, so MedlinePlus advises adding it gradually and drinking fluids. [2] People with a bowel narrowing, a bowel blockage, inflammatory bowel disease, kidney disease, or who take medicines that need careful timing should ask a clinician or pharmacist before changing fiber intake in a big way; see fiber and prebiotic cautions and medication interactions. Severe belly pain with vomiting, or blood in stool, needs urgent medical care (911 in the US).Official figures by body
| Body and year | Group | Figure | What the figure means |
|---|---|---|---|
| NHS (UK), page reviewed 2026 | Adults | 30 g a day, from government guidelines; most adults average about 20 g [1] | Population guideline |
| NHS (UK), 2026 | Children 2 to 5, 5 to 11, 11 to 16 years | About 15 g, 20 g and 25 g a day [1] | Population guideline |
| EFSA (EU), 2010 | Adults | 25 g a day is adequate for normal bowel function [3] | Based on bowel function |
| Health Canada DRI table (2005 values) | Men 19 to 50 / men 51 and over | Adequate Intake 38 g / 30 g a day [4] | Adequate Intake, total fibre |
| Health Canada DRI table (2005 values) | Women 19 to 50 / women 51 and over | Adequate Intake 25 g / 21 g a day [4] | Adequate Intake, total fibre |
| Health Canada DRI table (2005 values) | Pregnancy / lactation (ages 19 to 50) | Adequate Intake 28 g / 29 g a day [4] | Adequate Intake, total fibre |
| MedlinePlus (US), 2026 | Older children, teens and adults | 21 to 38 g a day; Americans average about 16 g [2] | Range across ages and sexes |
| FDA (US), label value | Nutrition Facts labels | Daily Value 28 g [5] | A label reference, not a requirement |
Health Canada's table defines total fibre as the sum of dietary fibre and functional fibre. [4] Health Canada lists no value for infants under 12 months in that table. [4] We did not read a Health Canada fibre page or an EFSA children's figure directly, so we do not state them here. EFSA's adult figure comes from a 2010 opinion, and newer EFSA work may differ.
Why the numbers differ
EFSA said it used bowel function as its main basis and noted that higher intakes are linked to lower heart disease and type 2 diabetes risk. [3] The Health Canada figures are Adequate Intakes set by age and sex. [4] NHS and MedlinePlus give guideline or range statements. A Lancet series of reviews (observational studies and trials, excluding trials of supplements) found risk reduction for several diseases was greatest when daily intake was between 25 g and 29 g. [6] Observational data cannot prove cause, and the authors graded certainty for fiber as moderate. [6]Food first
The NHS says eating plenty of fiber is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer, and suggests getting fiber from a variety of foods such as wholegrain cereals and breads, oats, wholewheat pasta, brown rice, and nuts and fruit. [1] MedlinePlus lists whole grains, nuts and seeds, and fruit and vegetables as good sources. [2] Whole foods bring other nutrients that isolated fiber products do not. Fiber supplements are a separate question; the Lancet reviews excluded supplement trials, so their findings are about food fiber. [6] See fiber, fluids and meal patterns for gut comfort, oats and legumes.Soluble and insoluble fiber
MedlinePlus says soluble fiber attracts water and turns to gel, insoluble fiber does not dissolve and adds bulk, and most high-fiber foods contain both. [2] Official targets are for total fiber, not for one type. For the types see soluble vs insoluble fiber.Frequently asked questions
How much fiber should adults eat per day?
It depends on the body: the NHS says 30 g, [1] EFSA says 25 g is adequate for bowel function, [3] and Health Canada's adequate intakes run from 21 to 38 g by age and sex. [4]
Is the US Daily Value a requirement?
No. The 28 g Daily Value is a reference used on Nutrition Facts labels. [5]
Do fiber supplements count toward fiber targets?
The targets are for total fiber, but the research behind benefits for disease risk that we read came from food-based studies, not supplement trials. [6]
How much fiber do children need?
The NHS says about 15 g at ages 2 to 5, 20 g at 5 to 11 and 25 g at 11 to 16. [1] Ask a pediatrician about a specific child.
Is too much fiber harmful?
Eating a lot suddenly can cause gas, bloating and cramps, and very high intakes may interfere with mineral absorption, according to MedlinePlus. [2]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.