How to Adjust to a High Fiber Diet

A vital contributor to the digestive process, fiber provides the method of transit in digestion. Soluble fiber, which dissolves in water, slows digestion to allow optimal nutrient absorption and regulate blood sugar levels. Insoluble fiber does not digest, and so provides the bulk that moves through the digestive system. Despite the solid benefits of a high-fiber diet, most Americans get only about half the recommended amount of fiber each day.

Instructions

1

Increase your fiber intake gradually. A sudden increase in fiber can cause your digestive tract to become bloated and gassy. This can be uncomfortable and make you rethink the benefits of a high-fiber diet. Try introducing a portion of fiber every few days until you have reached the recommended daily requirement of 25 grams for women and teenage girls and 30 to 38 grams for men and teenage boys. For example, start with one extra piece of fruit or vegetable and increase the amount a couple of days later.

2

Drink plenty of water. Water is a partner to fiber. If you have one without the other, your digestive tract will not function properly. For example, if you increase your fiber intake but do not drink enough water, the fiber will move slowly through your system. Increase the water you drink to lubricate the fiber and enable easy passage.

3

Experiment with different types of fiber. You might find that your system responds better to specific types of fruits, vegetables, whole grains or legumes. Or, you might prefer to take a fiber supplement in lieu of a natural food source. Be aware, though, that if you choose this option, it may not have the same health effects as getting the fiber from the foods you eat.