See how much fibre women need each day, and how far your current intake is from the target. Based on the same evidence as our fibre guide, with no sign-up.

Aim for about

25–30 g fibre / day

The general target for women under 50.

Build up slowly and drink plenty of water so the fibre can do its job.

Targets follow our fibre guide for women: around 25–30 g a day, with 25 g up to age 50 and about 21 g after. Add fibre gradually to avoid bloating, and pair it with protein and water. This tool is information, not medical advice.

How it works

Enter your age, and optionally your current intake, to see your daily fiber target and how far you are from it.

The formula and sources

It uses about 25 to 30 g of fiber a day for women under 50, and 21 to 25 g from age 50, in line with the evidence in our fiber guide.

Assumptions

You are a generally healthy adult.
Targets are for total daily fiber from food.

Limitations

This is a general target. Raise fiber gradually and drink enough fluid, or it can cause bloating.

When to see a doctor

If you have ongoing digestive symptoms such as pain, bleeding, or a marked change in bowel habits, see your doctor rather than adjusting fiber alone.

Primary sources

National Academies, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005). The report of record for the daily fiber targets used here.
The Lancet, 2019. A series of meta-analyses found the greatest reduction in all-cause and cardiovascular mortality at intakes of 25 to 29 g a day.

Calculator version 1.0. Figures and formula last checked 27 July 2026 against the sources above. This tool gives general information and does not replace advice from your own doctor.

Frequently asked questions

How can I get more fiber in a day?

Build meals around wholegrains, beans, lentils, fruit with the skin, vegetables, nuts and seeds. Swapping white bread and rice for wholegrain versions is one of the simplest changes.

Why does more fiber make me bloated?

Raising fiber too fast is the usual cause. Increase it gradually over a couple of weeks and drink enough fluid, and the bloating usually settles.

Is fiber from a supplement as good as from food?

Food gives you fiber alongside vitamins, minerals and plant compounds that a supplement does not. Use supplements to fill a gap, not to replace whole foods.

Does fiber help with constipation?

Often it does, especially with enough fluid and movement. See our guide to constipation for more.

Fiber Calculator: Daily Fiber Target for Women