![]() ![]() ![]() Fiber supplements and foods artificially fortified with fiber often do not deliver the same health benefits and may worsen bloating and gas.Ī.D.A.M., Inc. Try to eat foods that are naturally high in fiber. Choose foods that have higher amounts of fiber, such as whole-wheat bread versus white bread and brown rice versus white rice. Whole grain products have more fiber than refined grains. If your diet is balanced, you likely do not need a fiber supplement. Fiber is found naturally in many nutritious foods. Read food labels carefully to see how much fiber they have. To get more fiber into your diet, eat different types of foods, such as: The daily recommended intake (DRI) of fiber for adults 19 to 50 years old is 38 grams a day for men and 25 grams a day for women. Ask your health care provider or dietitian how much fluid you should be getting each day. Not getting enough fluids may make constipation worse instead of better. When you increase fiber in your diet, you also need to get enough fluids. If you have bloating or gas, you have probably eaten too much and need to reduce the amount of fiber you eat for a few days. Slowly increase the amount of fiber in your diet. ![]()
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