This can be accomplished by choosing 6 ounces of grains (3 or more ounces from whole grains), 2½ cups of vegetables, and 2 cups of fruit per day (based on a 2,000 calorie/day pattern). The Academy of Nutrition and Dietetics recommends consuming about 25-35 grams of total fiber per day, with 10-15 grams from soluble fiber or 14g of fiber per 1,000 calories. This action helps to promote better regularity. Fiber works to help regulate bowel movements by pulling water into the colon to produce softer, bulkier stools.
Constipation: Constipation can often be relieved by increasing the fiber or roughage in your diet. May prevent intestinal cancer: Insoluble fiber increases the bulk and speed of food moving through the intestinal tract, which reduces time for harmful substances to build up. 
Weight control: A high-fiber diet may help keep you fuller longer, which prevents overeating and hunger between meals. Better regulates blood sugar levels: A high-fiber meal slows down the digestion of food into the intestines, which may help to keep blood sugars from rising rapidly. This may help reduce the risk of heart disease. Lowers cholesterol: Soluble fiber has been shown to lower cholesterol by binding to bile (composed of cholesterol) and taking it out of the body. Research has shown that a diet rich in fiber is associated with many health benefits, including the following: Examples include whole bran, whole grain products, nuts, corn, carrots, grapes, berries, and peels of apples and pears. It holds onto water, which helps produce softer, bulkier stools to help regulate bowel movements. Insoluble fiber: often referred to as "roughage" because it does not dissolve in water. Examples include dried beans, oats, barley, bananas, potatoes, and soft parts of apples and pears. It can slow down the passage of food from the stomach to the intestine. Soluble fiber: dissolves in water to form a gummy gel. There are two kinds of fiber: soluble and insoluble. What is fiber?įiber is the structural part of plant foods-such as fruits, vegetables, and grains-that our bodies cannot digest or break down. A registered dietitian can provide in-depth nutrition education to help you develop a personal action plan. Most fiber-containing foods are also good sources of vitamins, minerals, and antioxidants, which offer many health benefits. Fiber is an important dietary substance to your health. 
This guide provides basic information to help you increase fiber in your diet. What are some guidelines to increasing dietary fiber?
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