A high-fiber diet has many benefits, including normalizing bowel movements, helping maintain bowel integrity and health, lowering blood cholesterol levels, and helping control blood sugar levels. A high-fiber diet may also aid in achieving and maintaining a healthy weight. This guide shows how easy it is to create an appealing high-fiber diet.
How much fiber do you need to achieve these results? The chart below shows the recommendations for adults from the Institute of Medicine.
Daily fiber intake
|Age 50 or younger||Age 51 or older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
Institute of Medicine, 2012