Anyone older than 20 needs 25-35 grams of fiber per day. A fiber-rich diet for children younger than the age of two is not recommended. All plant foods, like vegetables, fruits and dry beans, contain fiber. This helps prevent constipation. There appears to be a link between fiber and obesity.
Newer research shows that being overweight is seen less often in people who eat a high fiber diet.
This works the other way as well. People who do not eat a high fiber diet are more likely to be overweight. One cup of strawberries, one small apple and one cup of oatmeal each have about four grams of fiber. One slice of whole wheat bread, two tablespoons of peanut butter and a raw carrot all have two grams of fiber. An easy way to increase fiber is to carefully choose a breakfast cereal.