The right amount of fiber to consume per day should be between 20 and 40 g to regulate bowel functioning, decreasing constipation, fighting diseases such as high cholesterol, and helping prevent bowel cancer.
However, to reduce constipation it is necessary, in addition to consuming the high-fiber foods, to drink 1.5 to 2 liters of water per day to facilitate the elimination of feces. Fiber also helps to decrease appetite, so eating a diet high in fiber also helps you lose weight.
To know what to eat on a high fiber diet see: High fiber diet.
To ingest the recommended amount of fiber a day you need to make a rich diet of fruits such as passion fruit, vegetables such as cabbage, dried fruits such as almond and legumes such as peas. Here's an example to know what foods to add in food that provide the right amount of fiber in a day:
| Foods | Amount of fiber |
| 50 g of cereals All Bran | 15 g |
| 1 pear in shell | 2.8 g |
| 100 g broccoli | 3.5 g |
| 50 g almonds in shell | 4.4 g |
| 1 apple with peel | 2.0 g |
| 50 g of peas | 2.4 g |
| TOTAL | 30.1 g |
Another option to achieve the daily recommendations of fiber is to ingest in the feeding of 1 day, for example: juice of 3 passion fruit during the day + 50 g of cabbage to the lunch with 1 guava of dessert + 50 g of bean beans to the dinner.
In addition, to enrich fiber feeding you can also use Benefiber, a fiber rich powder that is bought in the pharmacy and can be mixed in water or juice.
To learn more about fiber rich foods see: Foods rich in fiber.
