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Slide show: Guide to a high-fiber dietBy 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 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 younger||Age 51 or older|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
Institute of Medicine, 2012Next slide
- Dietary Reference Intakes: Macronutrients. Institute of Medicine. http://www.iom.edu/Global/News%20Announcements/~/media/C5CD2DD7840544979A549EC47E56A02B.ashx. Accessed Aug. 21, 2012.
- Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association. 2008;108:1716.
- Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012:55.
- Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 21, 2012.