Your 25 g fiber reference, explained

The answer, with its source

EFSA considers 25 g of fiber a day adequate for normal bowel function in adults. Food & Fit uses that general adult reference as its starting value. ^{[1] [2]}

EFSA's value is for the general adult population, not a PCOS target. The 2023 guideline for PMOS (formerly PCOS) sets no PCOS-specific fiber amount. It recommends healthy eating in line with general population guidance, tailored to your preferences and goals. ^[3]

What that means in practice

To see what that looks like in food, check lentils, black beans, chia seeds and raspberries for real per-serving amounts.

Use the number to see how much fiber your usual meals already have. You can change the reference if a different number suits you.

How it shows up in your Food & Fit record

Food & Fit places fiber beside protein in your Journal and compares the total you log with an editable 25 g reference. The food reference lists per-serving protein and fiber for everyday foods.

For individual nutrition questions or ongoing bowel changes, a clinician can help you choose the right next step.

References

1. European Food Safety Authority (2010). EFSA fiber reference.
2. EFSA Journal (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fiber.
3. Monash University (2023). International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023.