Many people who strive to eat healthy foods do not get enough dietary fiber in what they choose to eat every day. Fiber is important for many reasons other than its most well-known attribute of encouraging regularity in the digestive system's processes. According to the Mayo Clinic, eating a healthy amount of fiber can also help cut the risk of serious ailments such as diabetes and heart disease.
Kids
The Harvard School of Public Health recommends that children younger than the age of 3 get 19 grams of fiber per day. Kids between the ages of 4 and 8 should have about 25 grams per day, and those from age 9 to age 13 should have 26 to 31 grams per day, depending on their sex. Girls in that age range should aim for 26 grams daily, and boys should try to get 31 grams daily.
Men
Get 30 to 35 grams of fiber each day if you are an adult male. The Mayo Clinic recommends focusing on fiber sources that include whole-grain products, fresh vegetables and fruits, beans and legumes, and nuts and seeds.
Women
Adult women should aim to get 21 to 25 grams of fiber daily. Women older than 50 can aim for closer to 21 grams of fiber, but younger women should make an effort to get the full 25 grams each day.
Soluble Fiber
Fiber is an indigestible part of plant foods that helps the body regulate digestion. It's important to balance both soluble and insoluble fiber in your diet to get maximum benefits. Soluble fiber can help lower cholesterol and improve levels of blood sugar. Oatmeal, fruit and beans are good sources of soluble fiber.
Insoluble Fiber
Insoluble fiber adds bulk to the body's waste products and prevents constipation by helping the digestive system function well. Wheat bran, whole-grain products and vegetables, especially green vegetables, are good sources of insoluble fiber.
Whole-grain and multigrain breads are also worthy sources of insoluble fiber. Breads made with refined grains and white flour don't offer the same nutritional benefits, so check ingredient labels before you buy loaves, and make sure that the first ingredient is a whole grain. Use whole-wheat flour or white whole-wheat flour if you make your own bread at home to ensure that the loaf will offer a healthy amount of fiber.
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