How to increase your fiber intake

Increase your fiber intake gradually.

Eating too much fiber too quickly can cause:

• Gas
• Bloating
• Cramping
• Constipation

Aim for 14 grams per 1,000 calories

Depending on your calorie intake, this will be between 22 and 39 grams of fiber per day.

Increase your fiber intake to the recommended about gradually over a period of a few weeks to one month.

Increase your water intake

As you consume more fiber, be sure to drink more water.

Fiber acts like a sponge and absorbs water in your body. Drinking more water will help prevent becoming dehydrated and constipated.

Choose natural fiber

Get your fiber from food instead of from supplements. Eat a variety of fiber-rich foods:

• fruits
• vegetables
• whole grains
• nuts and seeds
• beans

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