The recommended daily intake of fiber is 20-35g per day for adults, adolescents, and older children. The average American only gets 10-15g of fiber per day. Desirable fiber intake for children (under 18) is calculated by age + 5g. For example, a six-year old needs 6 + 5g = 11g of fiber per day.

It is possible to have too much fiber. Excess fiber can interfere with the absorption of minerals such as calcium, iron, magnesium and zinc, and upset nutritional balance.

Combinations of foods that would provide you with enough fiber across the day include:

• High-fiber breakfast cereal (5g) + 4 slices whole-grain bread (6g) + 3 servings fresh fruit (9g) + 1 medium potato with skin (4g)
  
  
• 1 cup brown rice (3.5g) + 3 servings of vegetables (6g) + ½ cup corn, peas or lentils (5g) + 1 ¼ oz almonds (5g) + 3 servings fresh fruit (9g)
  
  
• 1 cup whole-grain pasta (8g) + 3 servings of vegetables (6g) + 1 cup bean soup (6g) + 3 servings fresh fruit (9g)
  
  
• 1 cup cooked oatmeal (4g) + ½ cup whole-grain pasta (4g) + 1/2 cup sunflower seed kernels (8g) + 3 servings of vegetables (6g) + 3 servings fresh fruit (9g)
  
  
  

When increasing your fiber intake, take it slowly. Add just a few grams more at a time to allow the intestinal tract to adjust. Abdominal cramps, gas, bloating, diarrhea, or constipation may result if you increase fiber intake too fast. You should also increase the amount of fluid you drink; drink at least two quarts of water daily as fiber absorbs water.

• Eat high-fiber breakfast cereals. Add 1-2 Tbsp of unprocessed bran and wheat germ for extra fiber, or try adding nuts, dried fruits and seeds.
• Eat whole-grain breads instead of white or those made primarily with processed wheat flour.
• Don’t peel fruits and vegetables – much of the fiber content is in the skin!
• Snack on fruits, nuts, and seeds.
• Add bran (barley/wheat/rice) or soy grits to soups, casseroles, yogurt, desserts, cookies, cakes.
• Exercise regularly to strengthen the abdominal muscles and stimulate the gut.
• Read food labels for fiber content.
• Add beans to soups, stews and salads.
• Get plenty of fluids as fiber absorbs water!
• Eat bean- or lentil-based dishes in place of meat-based ones a couple of times a week.
• Eat whole fruits instead of drinking fruit juice.
• Snack on raw vegetables instead of chips, crackers, or chocolate bars.
• Experiment with international dishes that use whole-grains and legumes as part of the main meal. For example, Dahl curries (lentils) and Tabouli salad (bulgur wheat).
• Avoid regular use of harsh laxatives as they can overstimulate the intestinal muscles and may make normal bowel activity impossible. It may take several weeks to restore bowel function.