Consuming between 22 and 34 grams of fiber a day can help keep the gut healthy, and it also has been linked to a number of other health benefits, including lower risk of type 2 diabetes, heart disease, and some types of cancer, according to a March 3, 2020 article in Elemental.
Foods that are rich in fiber, like fruits, vegetables, whole grains, and legumes, also tend to be high in vitamins and other nutrients, Walter Willett, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, said in the article. He recommended getting fiber from a variety of whole foods. “It is best to consume them mainly intact, such as brown rice, wheat berries, or steel-cut oats rather than as fine flour,” he said.
Read the Elemental article: If You Really Want to Optimize Your Diet, Focus on Fiber