Fill Up on Fiber for Health

Fiber is the part of fruits, vegetables, and grains that your body does not digest. High-fiber foods may help you lower blood pressure, reduce heart disease risk, ease constipation and lose extra pounds.
If you usually eat 2,000 calories a day, eat at least 25 grams of fiber every day. If you typically eat 2,500 calories, aim for at least 30 grams.
Children need fiber, too. Children older than age 2 should eat at least their age plus 5 grams. So a 10-year-old should have at least 15 grams of fiber each day.
For more fiber in your diet, try fresh or dried fruit as a snack or on top of a high-fiber cereal; add beans to soup, stew or salad; and eat the peels of apples, pears, and potatoes.