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Slide show
Slide show: Guide to a high-fiber diet
By Mayo Clinic staff
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 can also aid in weight loss. 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, which provides science-based advice on matters of medicine and health.
Daily fiber intake|
| Age 50 or younger | Age 51 or older |
|---|---|---|
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
- Dietary Reference Intakes: Macronutrients. Institute of Medicine. http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx. Accessed Feb. 10, 2010.
- Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association. 2008;108:1716.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 10, 2010.
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