If you want more fiber in your diet, you need more plant foods. Fruits and veggies are loaded with fiber and studies show that you can increase your risk for heart disease with a low-fiber diet. The older we get, the less calories we need, and therefore less fiber. Generally if you are under 50, you need between 25…-38 grams of fiber per day and if you are over 50, you need between 20-30 grams per day.