According to Mayo Clinic, the amount of fiber a person needs daily varies by age and gender. Women aged 50 or younger need 28 grams per day, while those over 50 need 21 grams. Men under 50 require 38 grams per day, while older men need 30 grams.
Mayo Clinic explains that consuming the recommended amount of fiber helps to keep the bowels regular, maintain a healthy weight, and lower the chances of developing diabetes and heart disease. Soluble and insoluble are the two forms of fiber. Oats, apples and carrots are examples of soluble fibers that lower cholesterol and glucose levels. Foods that contain insoluble fibers that help with bowel movement include whole-wheat flour, beans and vegetables.