What is the recommended daily fiber intake for adults, and what are its health benefits?

• A. About 15 g/day for women and 25 g/day for men.
• B. About 25 g/day for women and 38 g/day for men (or 14 g per 1,000 kcal); benefits include improved bowel function, cholesterol reduction, and better glycemic control.
• C. About 50 g/day for both sexes.
• D. Fiber intake is not linked to chronic disease.

Answer: (B)

Daily fiber intake is about supporting regular digestion and metabolic health. For adults, the recommended target is roughly 25 g per day for women and 38 g per day for men, with an alternative estimate of 14 g per 1,000 kcal consumed. This amount promotes adequate stool bulk and transit, helps reduce LDL cholesterol through soluble fiber, and improves glycemic control by slowing the absorption of sugars after meals. Include a variety of fiber-rich foods such as fruits, vegetables, whole grains, legumes, and nuts, noting that soluble and insoluble fiber work together to confer benefits. Increase fiber gradually and drink plenty of water to minimize uncomfortable GI effects. Some other suggested intakes are lower than these targets, or claims that fiber isn’t linked to chronic disease, which contradict the evidence linking fiber to better digestive health and reduced disease risk.