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.
Recommended daily fiber intake
||Age 50 or younger
||Age 51 or older
|Source: National Academies of Sciences, Engineering, and Medicine.
Keep the momentum going at lunch
An easy way to bump up the fiber in your diet is to include more beans. This black bean quesadilla is a smart alternative to a burger. Another easy trick is to add beans to soups and salads.