Fiber supports healthy digestion by adding bulk to stool and helping keep bowel movements regular. Many adults do not get as much as they need. Good sources include fruits, vegetables, whole grains, beans, lentils, nuts and seeds.
- Start the day with oatmeal or whole-grain cereal topped with fruit.
- Leave the skin on fruits and vegetables when it is edible.
- Add beans or lentils to soups, salads and rice dishes.
- Swap white bread and rice for whole-grain versions.
Add fiber gradually and drink plenty of water, since a sudden jump can cause gas, bloating or cramps. Talk to a doctor about ongoing constipation, belly pain, blood in your stool or unexplained weight loss, which need a proper medical check rather than diet changes alone.
