Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein. Eating a diet high in fiber is thought to help prevent constipation and its related problems. It may lower blood pressure, improve cholesterol levels, and help control blood sugar levels. And it may help you reach and stay at a healthy weight. In general, experts recommend that men ages 19 and older try to get 38 grams of fiber a day. Women ages 19 and older should try to get 25 grams a day. If you have questions about how much fiber you need, talk with your doctor or a registered dietitian. 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. If you need help changing your diet, talk to your doctor or a registered dietitian. Choose these instead of white rice. Good choices include berries, apples, figs, oranges, pears, prunes, broccoli, brussels sprouts, carrots, corn, peas, and beans. Beans (navy, pinto, black, kidney, lima, white, great northern), split peas, lentils, and chickpeas are good sources of fiber. For example, bran has a lot of fiber. But many bran products, such as muffins and waffles, contain very little bran. Check the labels for the actual fiber content. High-fiber diets need lots of water to work properly. If your diet has enough fiber in it, your stools should become softer, larger, and easier to pass. Some doctors recommend adding bran to your diet to help boost your fiber intake. If you do this, start slowly with 1 teaspoon a day. Gradually increase the amount to several teaspoons a day. Current as of: September 20, 2023 Author: Healthwise Staff Current as of: September 20, 2023 Author: Healthwise Staff Clinical Review Board This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content. To learn more about Healthwise, visit Healthwise.org. © 1995-2024 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.Topic Contents
Getting Enough Fiber
Overview
Why is fiber important?
What is the recommended daily amount of fiber?
How can you get more fiber?
Related Information
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Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Our Health Library information does not replace the advice of a doctor. Please be advised that this information is made available to assist our patients to learn more about their health. Our providers may not see and/or treat all topics found herein. Current as of: September 20, 2023 Author: Healthwise Staff Clinical Review BoardGetting Enough Fiber
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.