| Recent studies have shown that eating more | | | | high-fiber foods from many natural sources. If |
| high-fiber foods can help you lose weight and | | | | you experience too much gas and bloating, you |
| maintain a healthy body weight. That is because | | | | can reduce the amount of fiber you are eating |
| foods that are high in fiber-fruits, vegetables, | | | | for a few days and then gradually continue to |
| legumes, whole grains, nuts and seeds-help you | | | | increase your fiber intake until you achieve your |
| feel full for longer periods of time, promote | | | | goals. |
| healthy blood sugar levels, and even eliminate | | | | Remember to drink plenty of water when you |
| calories from the foods you eat. But just how | | | | increase the amount of high-fiber foods you are |
| should you go about incorporating them into your | | | | eating. When people experience gas, bloating, or |
| daily diet? Here are a few tips to help you get | | | | constipation, the typical reason is insufficient water |
| started. | | | | intake. For most people-those who drink enough |
| When adding more fiber to your diet, it is | | | | water-increasing their fiber intake actually relieves |
| important to consume a balanced variety of | | | | constipation. This is because fiber provides the |
| soluble and insoluble fiber foods. Soluble fiber | | | | bulk needed for peristalsis, the wave-like motion |
| dissolves in water and can be found in many | | | | that moves food through your intestines. A good |
| fruits, vegetables and grains. It leaves the | | | | rule of thumb is to drink half your body weight in |
| stomach slowly, soaking up toxins and other | | | | ounces of water each day. |
| material like a sponge as it moves through the | | | | If you follow these tips and still experience gas or |
| intestinal tract. The richest sources of soluble fiber | | | | bloating, try increasing your fiber intake more |
| include apples, pears, prunes, plums, beans, oats, | | | | gradually. Adding a digestive enzyme supplement |
| legumes and nuts. Insoluble fiber is found in wheat | | | | to your diet may prove beneficial, as well as using |
| bran, dried beans, whole grains and seeds. | | | | an herbal colon cleanse formula or an all-natural |
| Because it does not dissolve in water, it passes | | | | laxative. |
| through the digestive tract virtually intact, helping | | | | If you are taking powdered fiber supplements, be |
| to "sweep" the colon free of debris by removing | | | | aware that they can become thick and difficult to |
| toxins from the intestinal wall. | | | | swallow. Make sure to mix them in plenty of |
| If you increase your daily fiber intake too quickly, | | | | water or juice, and drink them soon after mixing. |
| you may temporarily experience some gas or | | | | There are also many new fiber supplements that |
| bloating. This may be particularly true if you | | | | dissolve clearly in water. These are mostly soluble |
| attempt to increase the fiber in your diet from | | | | fiber powders that are easy to mix and drink. |
| only a few food types. For example, if you | | | | Your goal is to increase the level of fiber in your |
| increase your consumption of cereal or breads | | | | diet gradually and maintain this level for the rest |
| dramatically, you may experience some intestinal | | | | of your life. |
| discomfort. It's better to eat a variety of | | | | |