9 out of 10 Americans don't get enough fiber in their daily diet.1 To get enough fiber, eat plenty of fiber-rich foods including bran cereals, fiber-rich whole grains, vegetables, fruit and legumes – they're also good sources of other essential nutrients.
Recommended Fiber Intakes2
| Gender & age group | Grams of fiber per day |
|---|---|
| Women 19-50 | 25 grams |
| Women over 50 | 21 grams |
| Men 19-50 | 38 grams |
| Men over 50 | 30 grams |
| Children 1-3 | 19 grams |
| Children 4-8 | 25 grams |
| Girls 9-18 | 26 grams |
| Boys 9-18 | 31-38 grams |
Check the Nutrition Facts Panel on food labels for the amount of fiber per serving provided in packaged foods. 10% DV per serving would be a good source of fiber. 20% DV would be an excellent source.
References:
1. National Health and Nutrition Examination Survey 1999-2000.
2. Institute of Medicine, National Academies of Sciences, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids. The National Academies Press, Washington, DC 2002.
Check your daily fiber intake with the help of Kellogg® All-Bran® Fiber Tabulator.
Bite into our collection of great tasting recipes that help you eat more fiber!