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► Your intestines need help moving and eliminating waste in your digestive system. That's where fiber can help. You can get a good source of fiber from the foods you already eat. The fiber you get from supplements, fruits, vegetables, legumes and whole grains in your daily diet doesn't just help you eat regularly. Some fiber, like psyllium, can also give you important health benefits.
► Keep reading to learn about fiber-rich foods, fiber supplements, fiber types, and recommended daily fiber intake.
► The recommended daily amount of fiber is 28 grams, with variation depending on age and gender. However, most Americans only consume about 16 grams per day. Fact: Less than 5% of Americans get enough fiber daily.
► What can you expect if you don't eat enough fiber? In the short term, you may occasionally feel constipated and sluggish. But over time, a diet consistently low in fiber can increase your risk of more serious problems, like heart disease and type 2 diabetes. If you have any concerns, contact your provider. your healthcare provider.
► A balanced diet that includes lots of plant foods is the best way to get all the nutrients your body needs to function at its best, including fiber. But that's not always possible given our hectic and demanding daily schedules.
► Fiber supplements like Metamucil can help increase your daily fiber intake. One serving of Metamucil's Sugar Free and Real Sugar Powders gives you 3 grams of fiber per serving. People new to Metamucil should start with one serving per day, and gradually increase to the desired daily amount.
►Here are 30 high-fiber foods to boost your daily fiber intake.
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