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Step 1
The daily recommended amount of fiber for older children, teenagers and adults is between 20 to 35 grams of fiber per day. Fresh fruit, vegetables and cereals should be introduced to younger children, but without counting grams. The amount of food young children eat in a day won't allow them to reach this level of fiber in their diet. The way to ensure adequate fiber intake is to eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas.If you are not having enough, add fiber to your diet gradually. Water aids the passage of fiber through the digestive system, so drink plenty of fluids. Take a few weeks to build up the amount of fiber in your diet to avoid discomfort. When you don't peel fruits and vegetables, you are actually getting more fiber. Cooked food may actually increase your fiber intake by decreasing the volume of the food that you eat. Eating fiber-rich food is beneficial, no matter if it is cooked or raw.
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Step 2
Two types of fiber are: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion, slowing digestion down. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables and whole grains. Insoluble fiber seems to speed the passage of foods through the stomach and intestines. In some cultures, diseases such as colon cancer are unknown because of their high fiber intake. High-fiber foods include all fresh, unprocessed fruits and vegetables. The majority of the fiber is in the food skins. It is better to eat a baked potato's skin and throw the inside away. Brown rice and whole-wheat bread are much healthier than the white rice and white breads. Other high-fiber foods include beans and legumes.
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Step 3
Eating too much fiber in a short period of time can cause bloating and cramps. This usually goes away once the natural bacteria in the digestive system gets used to the increase in fiber. It has been mentioned that too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. Fiber protects the intestinal wall by adding bulk to the diet. Bulk aids digestion by making food move faster through the system, not only preventing constipation but reventing the absorption of unhealthy substances as well. Fiber helps to prevent diabetes, heart disease and diverticulosis, which sometimes develops into colon cancer.
