Dietary fiber is the part of plant foods your body doesn’t digest. The NIH/National Academy of Medicine sets adequate intake at about 38 g per day for men and 25 g for women. Soluble fiber (oats, beans, apples) helps manage blood sugar and cholesterol; insoluble fiber (whole grains, vegetables) supports regularity. Most people eat well below the target. Increase fiber gradually and drink water to avoid bloating. Aim for whole foods — beans, lentils, berries, broccoli, and whole grains — before considering supplements.
Key facts:
- Men: ~38 g/day target
- Women: ~25 g/day target
- Soluble vs insoluble both matter
- Increase slowly with water