Most adults need between 25 and 38 grams of fiber per day, depending on their age and sex. Women generally need about 25 grams daily, while men should aim for around 38 grams. After age 50, fiber needs slightly decrease. Getting enough fiber supports healthy digestion, helps control cholesterol and blood sugar levels, and may lower the risk of heart disease and some cancers.
There are two main types of fiber (soluble and insoluble) and both play an important role in keeping the body healthy. Soluble fiber, found in oats, beans, apples, and flaxseeds, can help manage cholesterol and blood sugar. Insoluble fiber, found in whole wheat, nuts, and vegetables, promotes regular bowel movements and helps prevent constipation. Read more about high fiber foods you can add to your diet.
The best way to reach daily fiber goals is through a balanced diet that includes fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. Because most Americans eat only about half of the recommended amount, adding fiber-rich foods gradually and drinking plenty of water can help avoid bloating or discomfort.