Dietary Fiber
Indigestible carbohydrate that promotes digestive health, helps regulate blood sugar, and supports healthy cholesterol levels.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | 19.0 * | — |
| Children 4-8 years | 25.0 * | — |
| Males 9-13 years | 31.0 * | — |
| Females 9-13 years | 26.0 * | — |
| Males 14-18 years | 38.0 * | — |
| Females 14-18 years | 26.0 * | — |
| Males 19-30 years | 38.0 * | — |
| Females 19-30 years | 25.0 * | — |
| Males 31-50 years | 38.0 * | — |
| Females 31-50 years | 25.0 * | — |
| Males 51-70 years | 30.0 * | — |
| Females 51-70 years | 21.0 * | — |
| Males 70+ years | 30.0 * | — |
| Females 70+ years | 21.0 * | — |
| Pregnancy | 28.0 * | — |
| Lactation | 29.0 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Dietary Fiber
Amount per 100g serving. Values in g per 100g.
Foods Highest in Dietary Fiber (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Corn bran, crude | 79.0 g | Cereal Grains and Pasta |
| 2 | Gums, seed gums (includes locust bean, guar) | 77.3 g | Sweets |
| 3 | Fungi, Cloud ears, dried | 70.1 g | Vegetables and Vegetable Products |
| 4 | Spices, curry powder | 53.2 g | Spices and Herbs |
| 5 | Spices, cinnamon, ground | 53.1 g | Spices and Herbs |
| 6 | Spices, savory, ground | 45.7 g | Spices and Herbs |
| 7 | Baobab powder | 44.5 g | Fruits and Fruit Juices |
| 8 | Pinon Nuts, roasted (Navajo) | 43.4 g | American Indian/Alaska Native Foods |
| 9 | Wheat bran, crude | 42.8 g | Cereal Grains and Pasta |
| 10 | Spices, rosemary, dried | 42.6 g | Spices and Herbs |
| 11 | Spices, oregano, dried | 42.5 g | Spices and Herbs |
| 12 | Spices, coriander seed | 41.9 g | Spices and Herbs |
| 13 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat | 41.3 g | Breakfast Cereals |
| 14 | Spices, sage, ground | 40.3 g | Spices and Herbs |
| 15 | Spices, marjoram, dried | 40.3 g | Spices and Herbs |
| 16 | Spices, fennel seed | 39.8 g | Spices and Herbs |
| 17 | Carob flour | 39.8 g | Legumes and Legume Products |
| 18 | Spices, caraway seed | 38.0 g | Spices and Herbs |
| 19 | Spices, basil, dried | 37.7 g | Spices and Herbs |
| 20 | Spices, thyme, dried | 37.0 g | Spices and Herbs |
Health Effects of Dietary Fiber
Dietary fiber supports digestive health, promotes satiety, and feeds beneficial gut bacteria. Soluble fiber helps lower cholesterol and regulate blood sugar. Insoluble fiber prevents constipation.
Low fiber intake is associated with constipation, diverticular disease, increased colorectal cancer risk, poor glycemic control, and elevated LDL cholesterol.
Very high fiber intake (>70g/day) may cause bloating, gas, and cramping. Can reduce absorption of minerals like iron, zinc, and calcium if phytate content is high.
Absorption & Interactions
Fiber is not digested by human enzymes. Soluble fiber is fermented by colonic bacteria producing short-chain fatty acids (butyrate, propionate, acetate). Insoluble fiber passes through largely intact.
Estimated Dietary Fiber Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Macronutrients
Frequently Asked Questions
How much Dietary Fiber do I need per day?
Adult males need 38.0 g/day and adult females need 25.0 g/day.
Which food has the most Dietary Fiber?
The food highest in Dietary Fiber is Corn bran, crude with 79.0 g per 100g.
What does Dietary Fiber do in the body?
Indigestible carbohydrate that promotes digestive health, helps regulate blood sugar, and supports healthy cholesterol levels.