Dietary fiber is an essential part of a healthy diet and can be found in vegetables, fruits and grains. Eating a fiber-rich diet aids in weight control and may help protect you from some chronic diseases. The amount of fiber you need each day depends on your gender and the amount of calories your body requires.
Recommendations
According to the Harvard School of Public Health, you should consume 14 g of fiber for every 1,000 calories of food your body needs. For example, if you require 2,000 calories each day, your recommended fiber intake would be 28 g. Because men generally require more calories than women, their fiber requirements are higher. Based on average calorie intake levels, males between the ages of 14 and 50 should aim for 38 g of fiber each day. Men 51 years and older should consume 30 g of fiber each day. Women ages 19 to 50 should consume 25 g of fiber each day and women older than 51 should consume 21 g of fiber.
Sources
Eating a well-balanced diet that includes a variety of fruits, vegetables, legumes and whole grains can help you reach your recommended fiber intake level. One cup of cooked black beans contributes 15 g of fiber, and 1 cup of cooked lima beans adds 13 g of fiber. One cup of raspberries contains 8 g of fiber, and one medium pear eaten with its skin adds 5.5 g of fiber. Peas, broccoli and other vegetables can contribute fiber to your diet, as do whole-grain foods, including whole-wheat pasta, oatmeal and brown rice.
Benefits
Meeting your fiber requirements each day has a beneficial effect on your health. Fiber improves digestion and reduces your risk of constipation by increasing the weight and bulk of your stool. MayoClinic.com reports that a fiber-rich diet may also help lower your "bad" low-density lipoprotein cholesterol and improve your blood pressure, which reduces your risk of developing heart disease. Including plenty of fiber-rich foods in your diet may also help you control your weight. High-fiber foods can help you feel full for longer, which may allow you to consume fewer total calories.
Considerations
Although including more fiber in your diet is beneficial for your health, gradually increase your fiber intake to avoid abdominal discomfort, gas and bloating. Drink plenty of water as you increase your fiber intake to help fiber more easily pass through your digestive system. Choosing whole-grain foods instead of refined-grain foods and eating fruits and vegetables with their skin can increase your fiber intake and help you reach your recommended fiber intake level.
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