The recommended intake of fiber for adults is about 25 grams per day for women and 38 grams for men. Fiber is beneficial because it aids in d digestion, helps maintain a healthy weight, and reduces the risk of chronic diseases such as heart disease and diabetes. Soluble fiber helps lower cholesterol levels, while insoluble fiber promotes regularity. Consuming adequate fiber can also improve gut health and enhance overall well-being. Including a variety of fruits, vegetables, whole grains, and legumes can help meet these fiber recommendations effectively.