As a woman, you should consume around 25g of fiber and as a man, you may need to consume as much as 38g of daily fiber. The exact amount of fiber you need in your diet will depend on your current health, age and sex, so it is important to talk with your doctor about your recommended fiber intake.
Basics
Generally, people eat significantly less fiber than is recommended. This is often a result of the prevalence of high-fat foods, refined grains and fast foods. These foods are generally low in fiber and eating them regularly, and excluding fruits, vegetables and whole grains, will contribute to a low-fiber diet.
Types of Fiber
Soluble fiber dissolves in water. Foods rich in soluble include fruits, vegetables, bran and beans, notes Colorado State University Extension. Insoluble fiber does not dissolve in water and cannot be digested by your body. Good sources of insoluble fiber include whole grains, vegetables and beans.
Considerations
Eating enough fiber will help reduce constipation. Regularly consuming the recommended intake of fiber can lower your cholesterol, reduce your risk of heart disease, Type 2 diabetes and some forms of cancer, notes FamilyDoctor.org. Fiber helps to remove cancer-causing compounds before they can have a negative effect on your health and fiber prevents your body from absorbing dietary cholesterol.
Significance
Eating the recommended amount of dietary fiber can also have a positive effect on your weight. Fiber slows the digestion process, keeping you feeling full for longer. This may prevent you from eating too much or from overeating.
In addition, fiber tends to fill you up, so you consume less food at every meal because you feel full on smaller portions. Because you're likely to eat less overall and feel fuller for longer, you can more easily reduce your overall calorie intake, leading to weight loss.
Increasing Dietary Fiber
Look for foods that contain high amounts of fiber, about 5g, advises Colorado State University. Eat fruits and vegetables at every meal. Make sure you are eating at least five servings of fruits and vegetables a day. Get your carbohydrates from whole-grain sources, such as brown rice, whole-grain pasta and whole-grain bread. Look for foods rich in whole grains by reading product labels to ensure that the first ingredient is whole grain, oats or barley. Add beans to your diet.
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