So are whole-grain products. Vegetables offer lots of roughage. And beans and legumes are great sources of fiber.
Men under 50 should strive to get at least 38 grams of fiber a day. Older men should strive for 30 grams. Women under 50 should aim for at least 25 grams. And older women aim for at least 21 grams.
“My recommendation is, as people increase the amount of fiber in their diet to meet those recommendations, to do it slowly and gradually,” says Zeratsky. “And drink plenty of water.”
You’ll be promoting bowel health, and protecting against bad cholesterol and diabetes. Plus, since fiber stays in your stomach longer, you may find it easier to maintain a healthy weight.