To get the full health benefits of dietary fiber, adults should eat 25 to 35 grams of fiber each day. Most Americans eat only around 11 grams.
How much fiber does my child (2 years and up) need?
Below is The American Academy of Pediatrics daily fiber intake recommendations for children two years and older.
| Age/Gender | Fiber (grams) |
|---|---|
| 2 – 3 years | 19 |
| 4 – 8 years | 25 |
| 9-11 years (Female) | 26 |
| 9-11 years (Male) | 31 |
How much fiber is too much?
Your intestines will tell you. Gradually build up the amount and variety of your daily fiber intake. Signs of insufficient fiber in a diet are:
- Constipation
- Infrequent stools
- Hard stools
- Abdominal pains
- A general feeling of “sluggish bowels”
Signs of too much fiber are:
- Excessive gassiness
- Bloating
- Abdominal pain
- Stools uncomfortably frequent and large overall volume