By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Digestive Health. By Beth W. Reviewed: December 9, Medically Reviewed. Foods that contain the most fiber are:. Choose more whole grain breads, cereals and rice. Select more raw fruits and vegetables -- eat the peel, if appropriate. Read food labels and look for the "dietary fiber" content of foods.
Good sources have 2 grams of fiber or more. Drink six to eight glasses of water each day. Limit highly refined and processed foods. Exercise and Sleep Exercise regularly. Try to do weight-bearing exercise, such as walking, three or more times each week. Go to sleep at a regular time each night. Make sure you get enough sleep. Stress and Anxiety Try to limit stress in your life.
Go for a short walk when you feel anxiety or stress increasing. Recommended reading. Increasing Fiber Intake A high-fiber diet reduces the risk of developing various diseases and is important for the health of the digestive system and lowering cholesterol. Fiber is a type of complex carbohydrate that the human body cannot digest. It has numerous benefits for human health. People usually get fiber from food, but people can also take fiber supplements. Many foods contain fiber, but especially good sources of fiber include:.
There are two types of fiber: insoluble and soluble. Both types of fiber can benefit human health. Insoluble fiber does not dissolve in water, and this helps food pass through the digestive system. Insoluble fiber can help promote regular bowel movements. Foods such as brown rice, legumes, and cucumbers contain insoluble fiber. Soluble fiber does dissolve in water. This type of fiber can help lower blood sugar levels and cholesterol. Foods such as oatmeal, lentils, blueberries, and apples contain soluble fiber.
Both types of fiber can help with bowel regularity, but they may also provide health benefits for people who have or have a risk of developing, the following conditions :. Fiber may also aid weight loss. A study from the British Journal of Nutrition found that fiber supplements, particularly in combination with a healthful diet, promoted weight loss, a decrease in BMI , and a decrease in body fat after 12 weeks.
Fiber also provides the body with prebiotics. According to the Harvard School of Public Health , the recommended daily fiber intake per day is 20—30 grams g.
However, many people in the United States only consume around 15 g. A fiber supplement may help people who find it difficult to eat more fiber. However, fiber supplements are not a substitute for a balanced diet. Here we look at some of the best fiber supplements. Please note that the author of this article has not tried these products. Wheat dextrin is an extract from wheat starch and is a type of soluble fiber.
People can add 2 teaspoons tsp of Benefiber into 4—8 oz of fluid 3 times a day. People can also buy Benefiber in premeasured single-serve sachets. This may make it easier for people to take with them if they are going to work or somewhere else.
Benefiber Original is available for purchase online. Garden of Life Raw Organic Fiber is a natural and organic fiber supplement. According to the product website , the supplement can help:. It also contains ingredients that may benefit the gut and overall health, including probiotic bacteria and omega-3 fatty acids.
Garden of Life Raw Organic Fiber contains no psyllium, so it may be a suitable option for those sensitive or allergic to psyllium.
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