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Increasing fiber intake helps maintain digestive health, prevent constipation, reduce the risk of diabetes and help lower the risk of cancer and heart disease. Fiber is typically found in vegetables, fruits and whole grains. The average American consumes about 10 to 15 grams of fiber per day, according to Medline Plus, but the recommended daily amount is 20 to 35 grams for teenagers and adults. Getting fiber from food sources is preferred; however, powered fiber can help you reach your RDA. Most powered fiber supplements are taste-free and easy to add to drinks and soft food.
Read the directions for use on your fiber supplement packaging to determine the appropriate amount of powder to add to your food or beverage. The amount of fiber per teaspoon or tablespoon varies, depending on the brand.
Stir your chosen amount of fiber into about 6 ounces of water or another liquid until it's dissolved. You can add powered fiber to your coffee, juice and soft foods such as tomato sauce and yogurt. Avoid adding it to carbonated drinks.
Add fiber to your diet gradually to avoid bloating and gas. Take nothing more than 4 grams of fiber per dose, two to three times a day if required. If you experience gastrointestinal discomfort, reduce the amount of fiber to 2 grams per dose for at least one week.
Increase your fluid intake. When you increase fiber in your diet, you will need more fluids to avoid constipation. Drink the equivalent of at least 8 glasses of water per day.
- Get the majority of your fiber from a variety of food sources. Foods high in fiber include whole grains, fruits, vegetables and beans.