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Eating a diet high in fibre is thought to help prevent constipation and its related problems. It may lower blood pressure, improve cholesterol levels, and help control blood sugar levels. And it may help you reach and stay at a healthy weight.
In general, experts recommend that men ages 19 and older try to get 38 grams of fibre a day. Women ages 19 and older should try to get 25 grams a day. If you have questions about how much fibre you need, talk with your doctor or a registered dietitian.
Increase the amount of fibre in your diet slowly so that your stomach can adjust to the change. Adding too much fibre too quickly may cause stomach upset and gas.
If you need help changing your diet, talk to your doctor or a registered dietitian.
Choose these instead of white rice.
Good choices include berries, apples, figs, oranges, pears, prunes, broccoli, Brussels sprouts, carrots, corn, peas, and beans.
Beans (navy, pinto, black, kidney, lima, white, great northern), split peas, lentils, and chickpeas are good sources of fibre.
For example, bran has a lot of fibre. But many bran products, such as muffins and waffles, contain very little bran. Check the labels for the actual fibre content.
High-fibre diets need lots of water to work properly. If your diet has enough fibre in it, your stools should become softer, larger, and easier to pass.
Some doctors recommend adding bran to your diet to help boost your fibre intake. If you do this, start slowly with 1 teaspoon (5 mL) a day. Gradually increase the amount to 1 to 2 tablespoons (15 to 30 mL) a day.
Current as of: September 20, 2023
Author: Healthwise StaffClinical Review BoardAll Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Author: Healthwise Staff
Clinical Review BoardAll Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
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