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.

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Fiber Recommendations by Age

AgeRecommended Daily Fiber Intake
Children1-319g
Children4-825g
Boys & Men9-1331g
Boys & Men14-5038g
Boys & Men51-70+30g
Girls & Women9-1826g
Girls & Women19-5025g
Girls & Women51-70+21g

Nutrients Provided in Serving Sizes of Common Fruits

ServingCaloriesDietary Fiber (g)Potassium (g)Calcium (mg)Iron (mg)
Apples1 med.913.017711.00.3
Bananas1 med.751.73244.90.3
Dates1/4 c.1133.824010.00.2
Dried Figs1/4 c.1134.924453.01.2
Grapes1/2 c.980.825515.00.4
Oranges1 med.722.927962.00.2
Prunes1/4 c.1092.42907.20.6
Raisins1/4 c.1262.330616.01.2
Strawberries8 med.1472.224420.60.6
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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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