Slide show: Guide to a high-fiber diet - Mayo Clinic

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Appointments at Mayo ClinicMayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.Request Appointment Healthy LifestyleSlide show: Guide to a high-fiber diet Sections Products and services Slide show: Guide to a high-fiber dietPreviousNext1 of 6Why 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 aid in achieving and maintaining a healthy weight. How much fiber do you need to achieve these results? The chart below shows the recommendations for adults from the Institute of Medicine. Recommended daily fiber intake Age 50 or younger Age 51 or older Source: Institute of Medicine Men 38 grams 30 grams Women 25 grams 21 grams Why eat a high-fiber diet?Jump-start your dayKeep the momentum going at lunchPack a punch with dinnerDon't forget the snacksPut it all together ShareTweetSee more Multimedia Oct. 15, 2015References Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Institute of Medicine. http://www.nap.edu/openbook.php?record_id=10490. Accessed Aug. 17, 2015. 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. In: American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 29, 2015. Choose my plate: 10 tips to a great plate. ChooseMyPlate.gov. http://www.choosemyplate.gov/sites/default/files/PrintMaterials/DGTipsheet1ChooseMyPlate.pdf. Accessed Sept. 29, 2015. USDA National Nutrient Database for Standard Reference, Release 27. U.S. Department of Agriculture, Agricultural Research Service. http://ndb.nal.usda.gov. Accessed Sept. 29, 2015. Black bean burgers with chipotle ketchup. http://www.mayoclinic.org/healthy-lifestyle/recipes/black-bean-burgers-with-chipotle-ketchup/rcp-20049605. Accessed Sept. 29, 2015. Grilled flank steak salad with roasted corn vinaigrette. http://www.mayoclinic.org/healthy-lifestyle/recipes/grilled-flank-steak-salad-with-roasted-corn-vinaigrette/rcp-20049873. Accessed Sept. 29, 2015. Banana-oatmeal hot cakes with spiced maple syrup. http://www.mayoclinic.org/healthy-lifestyle/recipes/bananaoatmeal-hot-cakes-with-spiced-maple-syrup/rcp-20049604. Accessed Sept. 29, 2015. Yellow lentils with spinach and ginger. http://www.mayoclinic.org/healthy-lifestyle/recipes/yellow-lentils-with-spinach-and-ginger/rcp-20049905. Accessed Sept. 29, 2015. Products and ServicesBook: The Mayo Clinic DietThe Mayo Clinic Diet OnlineBook: Mayo Clinic on Digestive HealthBook: The Mayo Clinic Kids’ Cookbook Advertisement Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.Advertising & Sponsorship Policy Opportunities Ad Choices Mayo Clinic Store Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. The Mayo Clinic Diet BookMedical News From a Trusted SourceMayo Clinic on Healthy AgingA New Perspective on Alzheimer'sThe Mayo Clinic Diet Online Other Topics in Patient Care & Health Info Healthy Lifestyle Symptoms A-Z Diseases and Conditions A-Z Tests and Procedures A-Z Drugs and Supplements A-Z Appointments Patient and Visitor Guide Billing and Insurance Patient Online Services . 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