Slide show: Guide to a high-fiber diet
A high-fiber diet includes beans and legumes
Previous Next 1 of 6 Why eat a high-fiber diet?

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
Institute of Medicine, 2012
Men 38 grams 30 grams
Women 25 grams 21 grams
See more Multimedia