Final answer:
Daily fiber needs depend on age and gender, with dietitians suggesting a mix of insoluble and soluble fiber. Increasing fiber intake can be achieved through consuming whole grains, legumes, and fresh produce, beneficial for preventing chronic diseases and promoting digestive health. Specific fiber content examples include pears and avocados.
Step-by-step explanation:
To determine how much fiber is needed for good health, we must consider an individual's age and gender as well as dietary recommendations. The Institute of Medicine provides guidelines for daily fiber intake, which dietitians often further refine by recommending a ratio of about 3 parts insoluble fiber to 1 part soluble fiber daily. To ensure you're meeting your fiber needs, it's helpful to use food labels and online fiber counters to track your intake.
You might find that you can increase your fiber consumption by introducing more whole grains, legumes, and fresh produce into your diet, aiming for at least five servings of fruits and vegetables each day. Specific fiber content can be found in Table 17.4.8, with examples such as a pear, which contains about 5 grams of fiber, and an avocado, with approximately 12 grams of fiber.
Health benefits from increasing dietary fiber include a reduced risk of several chronic diseases and improved digestive health. However, to provide more tailored guidance, we would need to know the specific age and gender of the individual in question as daily fiber needs vary. For instance, girls between the ages of 9 and 13 require about 26 grams of fiber per day, while boys in the same age group need about 31 grams per day, as indicated in Figure 11.13.2.