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Fiber - Daily Requirement
2005 Dietary Guideline recommends 14 grams of fiber per 1,000 calories of food consumed. It also depends on age and gender.
In 2002, the Food and Nutrition Board of the National Academy of Sciences Research Council issued DRIs (Dietary Reference Intakes).
Dietary Reference Intakes (DRI) for Fiber |
|
Age |
g/day Fiber |
Children |
|
| 1-3 years | 19 |
| 4-8 years | 25 |
Males |
|
| 9-13 years | 31 |
| 14-18 years | 38 |
| 19-50 years | 38 |
| 51+ years | 30 |
Females |
|
| 9-13 years | 26 |
| 14-18 years | 26 |
| 19-50 years | 25 |
| 51+ years | 21 |
Pregnancy |
|
| <18 years | 28 |
| 18+ years | 28 |
Lactation |
|
| <18 years | 29 |
| 18+ years | 29 |
Intake Requirement
No US agency has actually set a minimum requirement similar to RDA. However, USDA has set in 2005 the following assertions in the food pyramid.
1. Consume 50% Grains as whole-grains for healthy diet.
2. Consume 3 ounce of whole-grains for healthy weight management.
3. In addition to grains, minimum vegetable (including Legume & Dried beans) and fruit servings are recommended for healthy diet.
Fiber intake in excess of 50 grams per day can cause intestinal obstruction and fluid imbalance. Excessive Fiber can cause mineral deficiencies.