The recommended intake of fiber for adults is about 25 grams for women and 38 grams for men per day. Fiber is beneficial because it supports digestive health, helps maintain a healthy weight, and lowers the risk of chronic diseases such as diabetes and cardiovascular diseases. By facilitating regular bowel movements, it prevents constipation and promotes a healthy gut microbiome. Additionally, fiber-rich foods tend to be more filling, which aids in appetite control and contributes to overall nutritional balance.