Slide show: Guide to a high-fiber diet
A high-fiber diet includes beans and legumes
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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 youngerAge 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams

Institute of Medicine, 2012

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