Are You Getting Enough Fiber for Your Age?

Author: Merve Ceylan

You may need slightly less fiber as you get older—but that doesn’t mean fiber becomes less important. In fact, getting enough fiber can become even more valuable as you age because it helps support digestion, heart health, blood sugar, and the gut microbiome.

Here’s how much fiber you need at different stages of life—and practical ways to get more of it.

Why Is Getting Enough Fiber More Important As You Age?

As you get older, your digestion tends to slow down, and blood sugar, blood lipids, and inflammation tend to increase.¹

Fiber, along with getting enough fluids, supports bowel movements and healthy gut bacteria. It also helps support healthy blood sugar and lipid levels and may help reduce inflammation.^{1 2}

How Much Fiber You Need Now and As You Age

Most adults should consume at least 14 grams of fiber for every 1,000 calories they eat. Health authorities suggest consuming at least:³

• 25 grams of fiber per day for adult females
• 38 grams of fiber per day for adult males

As people age, many people eat less due to changes in appetite, taste, and smell. Some people may also experience difficulty chewing or find food preparation more challenging. This decreases fiber requirements since they are based on calorie intake.¹

Fiber needs slightly decrease after age 50 to about:⁴

• 21 grams per day for females
• 30 grams per day for males

How To Eat More Fiber Safely

Most people don’t eat enough fiber. If you want to increase your fiber intake, do so gradually to avoid digestive symptoms such as bloating, gas, and cramping.³

Increasing by 2–3 grams every few days can help reduce discomfort until your digestive system adjusts to the change.³

Fiber Intake in Digestive Conditions

People with digestive conditions such as inflammatory bowel disease (IBD) or gut dysbiosis may need to be more careful with their fiber intake. They may require a different fiber plan depending on their condition and symptoms.

How To Add More Fiber to Your Diet

Here are some ways to increase your fiber intake:⁵

• Eat five portions of fruits and vegetables daily.
• Choose whole grains like brown rice, bulgur, or amaranth instead of refined grains such as white rice.
• Use whole-grain flours or a mix of whole and refined flours when making baked goods.
• Choose whole foods instead of ultra-processed foods and fast foods. Whole foods like whole grains, beans, legumes, nuts, seeds, fruits, and vegetables often contain more fiber than fast foods.
• Always read the nutrition facts label on packaged foods. Choose foods that have at least 5 grams of fiber per serving when possible.
• Add nuts and seeds to baked goods, yogurt, and smoothies. They are packed with fiber and do not increase food volume much, making them great for people with a reduced appetite.
• Add beans and legumes to soups, salads, and stews. They add a lot of fiber to meals, including soups and meat-based dishes that are usually low in fiber.
• Distribute your fiber intake throughout meals and snacks. Consuming too much fiber in one sitting can cause bloating and cramping.

Best Fiber Sources

Good sources of fiber include whole grains, beans, legumes, nuts, seeds, fruits, and vegetables. Here’s how much fiber is found in some commonly eaten foods:^{6 7 8 9 10 11 12 13}

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