Focusing on eating foods that are higher in fiber can help.
Fiber supplements may also be appropriate for some people.
Getting fiber from food is preferred because food also contains vital vitamins and minerals.
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Unfortunately, most people don’t find it easy to get the recommended daily fiber intake.
The decrease in the conditions that were tracked was anywhere from 15% to 30%.
Diet can significantly affect digestion.
That can include adding more fibrous foods to the diet or taking fiber supplements.
Fiber is found in plant-based foods, including fruits, vegetables, seeds, nuts, and whole grains.
Here are some foods that are higher in fiber:
Fiber supplementsare another way to increase fiber intake.
However, not every throw in of fiber will work for every person.
The three types of fiber supplements have a main ingredient ofpsyllium,methylcellulose, or polycarbophil.
Whenever possible, the best idea is to get fiber from your diet.
It’s also important to read labels on fiber supplements carefully.
A Word From Verywell
Its important to gradually increase fiber over the course of a few weeks.
Along with gradually increasing your fiber intake, be sure to also increase your fluid intake.
Adding more fiber without more water can actually worsen constipation.
Summary
It’s important to include fiber-containing foods in the diet.
This can mean eating fruits and vegetables as well as unrefined grains.
Adding higher-fiber foods to the diet can increase fiber.
Fiber should be added slowly to avoid gas and bloating.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
U.S. Department of Agriculture.How much (dietary) fiber should I eat?
2021;13:3386. doi:10.3390/nu13103386
Soliman GA.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients.
2020;79:61-67. doi:10.1017/S0029665119000673.
Harvard Health Publishing.Foods high in fiber: boost your health with fiber-rich foods.
2017;29:216-223. doi:10.1002/2327-6924.12447
USDA FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Peas, split, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Beans, black, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Beans, pinto, mature seeds, cooked, boiled, without salt.
USDA FoodData Central.Beans, kidney, all types, mature seeds, cooked, boiled, with salt.
USDA FoodData Central.Edamame, frozen, prepared.
USDA FoodData Central.Seeds, chia seeds, dried.
USDA FoodData Central.Apple, raw.
USDA FoodData Central.Raspberries, raw.
USDA FoodData Central.Avocados, raw.
