High-fiber diets

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High-fiber diets

Health professionals recommend that you eat 20 grams (g) to 30 g of fiber every day. Packaged foods and fiber supplements include the amount of fiber content in the nutritional information. You should increase the amount of fiber in your diet slowly so that your stomach can adjust to the change. Adding too much fiber too quickly may cause stomach upset and gas. To get adequate fiber in your diet:

• Choose whole-grain breads and cereals; buy bread that lists whole wheat, stone-ground wheat, or cracked wheat in the ingredients. Eat brown rice, bulgur, or millet instead of white rice.
• Eat 6 to 11 servings of grains (breads, cereals, rice, pasta) each day. For example, a serving is 1 slice of bread, half a bagel, or half a cup of pasta or rice.
• Eat several servings of fiber-containing fresh fruits and vegetables each day. Fruits and vegetables rich in fiber include raspberries, apples, figs, oranges, pears, prunes, broccoli, brussels sprouts, carrots, corn, peas, and beans.

Some health professionals recommend adding bran to your diet to help boost the fiber content. If you do this, start slowly with 1 teaspoon a day. Gradually increase the amount to several teaspoons a day.

Drink 6 to 8 glasses of water every day to help keep your stool soft. High-fiber diets need lots of water to work properly. If your diet is high enough in fiber, your stools should become softer, larger, and easier to pass.

Credits

Last updated:	August 09, 2007
Author:	Monica Rhodes
Reviewed By:	Kathleen Romito, MD - Family Medicine, C. Dale Mercer, MD, FRCSC, FACS - General Surgery
Editors:	Kathleen M. Ariss, MS, Pat Truman