Another reason to eat more plants!

Foods rich in fiber include fruits like apples, berries, and mangoes, vegetables such as broccoli, carrots, and spinach, whole grains like oats, quinoa, and brown rice, legumes including beans, lentils, and chickpeas, as well as nuts and seeds like almonds, chia seeds, and flaxseeds. Eating a variety of plant foods guarantees that we consume many different types of fiber.
The recommendations for fiber intake vary by age and gender. According to some sources, Americans consume an estimated 10 to 15 grams of fiber per day; much less than the recommendations from the Dietary Guidelines for Americans. The recommended daily allowance (RDA) of fiber for women under 50 years old is 25 grams, for women over 50 it is 21 grams daily., Men under 50 should consume at least 38 grams, and men over 50 30 grams per day. For children, the recommendation ranges from 19 grams to 31 grams depending on age, sex and energy needs. RDA recommendations are based on the estimated energy needs of the individual or 14 grams per 1000 kilocalories.