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 digestion, helps maintain a healthy weight, and lowers the risk of chronic diseases such as heart disease and type 2 diabetes. It also supports gut health by promoting the growth of healthy bacteria. Additionally, fiber can enhance satiety, which can aid in weight management. Overall, a high-fiber diet contributes to a balanced and healthy lifestyle.