The recommended intake of fiber for adults is about 25–30 grams per day. Fiber is beneficial as it aids in d digestion, helps maintain a healthy weight, and lowers the risk of chronic diseases like diabetes and heart disease. A fiber-rich diet promotes satiety, which can reduce overall calorie intake. Additionally, it supports gut health by acting as a prebiotic for beneficial bacteria. Incorporating fruits, vegetables, whole grains, and legumes into daily meals can help achieve the recommended fiber intake.