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Nutrition 101: Fiber
Published in April 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD 
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Recommended Intake
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- Males 19-50: 38 g/day
- Males 51+: 30 g/day
- Females 19-50: 25 g/day
- Females 51+: 21 g/day
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What's Fiber for?
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- Increases satiety, therefore assisting in weight management
- Lowers blood cholesterol
- Decreases risk of heart disease, type 2 diabetes, and some forms of cancer
- Maintains GI system health
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Best Food sources
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- Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
- Whole grain products, such as whole wheat bread, cereal, and pasta
- Vegetables, fruit, and legumes
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