Slide show: Guide to a high-fiber diet
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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 help you maintain a healthy weight.
How much fiber do you need to achieve these results? The chart below shows the recommendations for adults from the National Academies of Sciences, Engineering, and Medicine.
| Age 50 or younger | Age 51 or older | |
|---|---|---|
| Source: National Academies of Sciences, Engineering, and Medicine. | ||
| Men | 38 grams | 30 grams |
| Women | 25 grams | 21 grams |
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March 25, 2023
- Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). National Academies of Sciences, Engineering, and Medicine. http://www.nap.edu/openbook.php?record_id=10490. Accessed Nov. 6, 2018.
- Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association. 2008;108:1716.
- Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.
- MyPlate, My Wins: Hacking your snacks. ChooseMyPlate.gov. https://www.choosemyplate.gov/myplate-mywins-tips-hacking-your-snacks. Nov. 9, 2018.
- Build a healthy meal. ChooseMyPlate.gov. https://www.choosemyplate.gov/ten-tips-build-healthy-meal. Accessed Nov. 6, 2018.
- Steak salad with roasted corn vinaigrette. http://www.mayoclinic.org/healthy-lifestyle/recipes/grilled-flank-steak-salad-with-roasted-corn-vinaigrette/rcp-20049873. Accessed Nov. 6, 2018.
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