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by Jenni Grover, MS RD LDN, Mother Nature Network 

Fiber helps feed beneficial gut bacteria. It speeds up digestion. It can change how other nutrients and chemicals are absorbed by the body. And some types of fiber absorb water in the digestive tract and help avoid constipation. 

In fact, eating enough fiber is absolutely crucial to maintaining a healthy digestive system. And maintaining a healthy digestive system is central to overall well-being. 

 The average healthy male under the age of 50 is supposed to eat as much as 38 grams of fiber a day - the equivalent of 5 full portions of kidney beans - and for women, the figure is 25 grams.