Today’s typical American diet of sugary snacks and sodas leads to a total daily consumption of less than 15 grams of fiber a day, much lower than what health officials currently recommend.

Despite abundant evidence supporting the benefits of a fiber-rich diet, intake amongst the general population (particularly in Western cultures) remains relatively inadequate. Most of us still turn to foods like pizza and pastries to satisfy our hunger, ignoring the fact there are healthier choices which could do the same job, only better.

Current recommendations suggest that adults consume 21 to 38 grams of dietary fiber a day, depending on age and gender, to maintain a long and healthy life. Children ages 1 and up should consume at least 19 grams of fiber a day. Yet only a very small per cent of Americans (children and adults) are getting what they need, resulting in a cultural dietary fiber deficiency.
 
A daily intake of more than 30 grams can be easily achieved by eat whole-grain cereal products, more fruits, vegetables and legumes and, instead of snaking on low fibre cakes and cookies, have some nuts or seeds. They’re surprisingly just as filling.

Here are general recommendations for consumption of fiber-rich foods varying age groups and genders. These recommendations are based on the average daily calorie intake for individuals in these age and gender groups. Those who consume more or less calories than the average should adjust their fiber intake accordingly.