How much fiber does the body need?


In order to stay healthy, it is better to consume fiber in the form of food or supplements according to the table below. Note that your doctor may suggest a lower or higher dose depending on the circumstances, and you are obliged to follow your doctor’s advice.

Category of daily requirement


1 to 3 years, 19 grams

4 to 8 years, 25 grams


9 to 18 years, 26 grams

19 to 50 years, 25 grams

51 years and older, 21 grams

28 grams during pregnancy

29 grams during breastfeeding


9 to 13 years, 31 grams

14 to 50 years, 38 grams

51 years and older, 30 grams

Is it possible to get the required fiber from food?

Most people living in America consume less fiber than their body needs. The best way to get fiber is the regular consumption of fruits, vegetables and grains.

Dates are rich in fiber, so its consumption prevents people from becoming constipated and makes bowel movements easier.

Consuming dates increases the beneficial bacteria in the intestines, thus preventing the occurrence of digestive disorders.

Due to the fact that Kurma Rabbi is rich in potassium and manganese, it relieves all kinds of stomach pains.


What is fiber?

To get soluble fibers, you can eat more of the following foods:

– Oatmeal and oat bran

– Apples, citrus fruits and strawberries

– Beans, peas and lentils

– Rice bran

These foods are also sources of insoluble fiber:

– Cereal bran

– Whole grains such as oats

– Whole wheat bread, cereals and wheat bran

– Vegetables such as carrots, cabbage, beets and cauliflower

Some foods, such as nuts, contain both types of fiber.