How Much Fiber Should a Person Have Daily?

Fiber is an essential part of every diet. According to the Mayo Clinic, a high-fiber diet keeps your bowel movements regular, lowers your cholesterol, controls your blood sugar and helps you lose weight. The Institute of Medicine breaks fiber down into two categories: dietary fiber and functional fiber. The amounts of those two types of fiber add up to equal your total fiber.

Types of Fiber

• Dietary fiber is the part of plant foods your body can't digest. It's classified into two categories: insoluble fiber and soluble fiber. Soluble fiber dissolves in water and lowers your cholesterol, and blood sugar. Choose foods like oats, peas, beans, apples and carrots to get your recommended dietary intake of soluble fiber. Insoluble fiber does not dissolve in water, and it helps everything you eat move through your digestive system at the right pace. It's especially beneficial for those who suffer from constipation. Look for foods which contain whole-wheat flour or bran. Vegetables are also a good source for insoluble fiber.

  The second major category of fiber is functional fiber, which the Institute of Medicine classifies as all helpful non-digestible carbohydrates.

Recommended Daily Fiber Intake

• The Institute of Medicine recommends 38 grams of total fiber per day for men age 50 and younger. The Institute recommends 30 grams of total fiber per day for men over the age of 50.

  Women age 50 and younger should get 25 grams of total fiber per day in their diet, while women over the age of 50 should aim for 21 grams of total fiber per day.

Increasing Your Fiber Intake

• The majority of Americans aren't meeting the guidelines for recommended daily fiber intake. If you're among the majority, there are a number of easy things you can do to increase your fiber intake.

  Breakfast is one of the easiest meals to fix. Dietitians at the Mayo Clinic recommend high-fiber cereals. Look for one with 5 or more grams of fiber per serving. Cereals with the words "bran" or "fiber" in the names are also good choices.

  Switch to whole-grain whenever possible, from bread, to the flour you bake with. Also don't forget your fruits and vegetables. Fruit makes a wonderful dessert and is one of your best bets for larger amounts of fiber.