Final answer:
Adults require varying amounts of dietary fiber depending on age and gender, with adult women needing about 25 grams per day and men 38 grams. Adolescents need around 26-31 grams per day. Fiber intake can be increased by consuming more whole grains, legumes, and fruits and vegetables. The correct option is C. 30 grams
Step-by-step explanation:
Understanding how much fiber you need each day is important for good health. The Institute of Medicine provides guidelines on the daily fiber intake for adults which vary based on age and gender. Generally, adult women should aim for approximately 25 grams of fiber per day, while adult men should aim for about 38 grams. However, after the age of 50, these recommendations drop to 21 grams for women and 30 grams for men.
To gauge your own fiber consumption, you can use food labels and online fiber counters. If you find that you're not getting enough fiber, consider incorporating more whole grains, legumes, fruits, and vegetables into your diet. Foods like pears and avocados are high in fiber content, offering about 5 grams and 12 grams respectively. Adolescents between ages 9 and 13 require significant amounts of fiber as well; girls need about 26 grams per day, and boys need about 31 grams per day.
Dietary fiber includes both soluble and insoluble fiber, and while most foods contain a mix of both, achieving a balance of approximately three parts insoluble fiber to one part soluble fiber is beneficial. High-fiber diets are linked to numerous health benefits, including a lower risk of heart disease, diabetes, and certain types of cancer. The correct option is C. 30 grams