The recommended amount of fiber for adults varies based on age and gender but generally ranges from 25 to 38 grams per day. Fiber is essential for digestive health, helping regulate bowel movements and prevent constipation. It supports heart health by lowering cholesterol levels and promoting a healthy weight by enhancing satiety. Including a variety of fiber-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts, can ensure adequate intake while providing essential nutrients.