How Much Fiber Do I Need?
It is recommended that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day or 25 grams per day for women and 38 grams per day for men. The recommended intake for adults over 50 is 30 grams for men and 21 grams for women per day, due to decreased food consumption. Most Americans greatly under consume dietary fiber, and usual intake averages only 15 grams per day.
Fiber Recommendations by Age
| Age | Recommended Daily Fiber Intake | |
|---|---|---|
| Children | 1-3 | 19g |
| Children | 4-8 | 25g |
| Boys & Men | 9-13 | 31g |
| Boys & Men | 14-50 | 38g |
| Boys & Men | 51-70+ | 30g |
| Girls & Women | 9-18 | 26g |
| Girls & Women | 19-50 | 25g |
| Girls & Women | 51-70+ | 21g |
Nutrients Provided in Serving Sizes of Common Fruits
| Serving | Calories | Dietary Fiber (g) | Potassium (g) | Calcium (mg) | Iron (mg) | |
|---|---|---|---|---|---|---|
| Apples | 1 med. | 91 | 3.0 | 177 | 11.0 | 0.3 |
| Bananas | 1 med. | 75 | 1.7 | 324 | 4.9 | 0.3 |
| Dates | 1/4 c. | 113 | 3.8 | 240 | 10.0 | 0.2 |
| Dried Figs | 1/4 c. | 113 | 4.9 | 244 | 53.0 | 1.2 |
| Grapes | 1/2 c. | 98 | 0.8 | 255 | 15.0 | 0.4 |
| Oranges | 1 med. | 72 | 2.9 | 279 | 62.0 | 0.2 |
| Prunes | 1/4 c. | 109 | 2.4 | 290 | 7.2 | 0.6 |
| Raisins | 1/4 c. | 126 | 2.3 | 306 | 16.0 | 1.2 |
| Strawberries | 8 med. | 147 | 2.2 | 244 | 20.6 | 0.6 |
What You Should Know About The Fiber In Figs
Fiber, or "dietary fiber," is sometimes called "roughage." It's the part of food that can’t be broken down during digestion.
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How Much Fiber Do I Need?
Most Americans don't get nearly enough fiber, often consuming less than half of what is recommended.
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Simple Ways To Add Fiber With Figs
It's easy and tasty to add fiber to your diet throughout the day with California Dried Figs. A few here, and few there, it all adds up.
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Try These Fiber-Rich Fig Recipes
Figs add flavor and fiber to a wide variety of dishes. Our recipes are kitchen-tested and feature California Dried Mission and Golden Figs
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