The Institute of Medicine's Adequate Intake for fiber can be found here (it varies according to age).
The suggestion stems from the previous recommendation of 14 grams of fiber per 1000 calories each day. For example, someone consuming 2000 calories per day should aim for 28 grams of fiber per day.
Yet, a mere 3% of the U.S. population meets the minimum recommendations! Less than 3%!
This is because the typical diet consists primarily of processed foods and animal products. This is one of the infinite benefits of following a plant-based diet...it is very easy to get more than the minimum recommended intake since the only place you can find fiber in the food supply is in plants!
All whole plants have varying degrees of fiber and there are various types of fibers that help via different mechanisms. For example, beans have viscous fibers that help lower cholesterol levels and veggies have insoluble fibers that help increase transit time through the GI tract and remove toxins from the body. Focus on eating plenty of legumes each day (about 1 to 1.5 cups), opt for whole grains over refined, try a small helping of nuts and seeds, and fill at least half your plate with vegetables and fruits (including the peel when possible) to ensure adequate fiber intake.
To your health!
