Top 5 rules for increasing fiber

1. Aim for 14 grams per 1,000 calories

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

How much fiber do I need in a day?

2. Increase fiber gradually

Eating too much fiber too quickly can cause:

• Gas
• Bloating
• Cramping
• Constipation

Increase your fiber to the recommended amount gradually over a few weeks to a month.

2. Increase your water intake

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

How much water should I drink each day?
How much water should I drink before exercise?
How much water should I drink after exercise?

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

3. Choose natural fiber

Get your fiber from food instead of from supplements.

What foods have fiber in them?
What kind of fruit should I eat?
What kind of vegetables should I eat?
What kind of grains should I eat?

5. Eat a variety of fiber-rich foods.