Fiber is important for healthy digestion, and diets that are high in fiber are linked to improved heart health. The U.S. Department of Agriculture recommends adults consume between 25 grams (women) and 30 grams (men) a day from food, but the average intake by adults in the United States is only about half of that.
Here are some food sources high in fiber:
• Split Peas
• Black Beans
• Lima Beans
Fiber supplements are available in many forms and allow people to increase the amount of fiber in their diets if they aren’t eating or getting enough from food. Some people use fiber supplements for short-term relief from constipation and bowel irregularity. In addition, dietary fiber supplements are also used in weight management because it helps people feel fuller longer, which is important in weight management.
According to Mayo Clinic, while there is no evidence that fiber supplements are harmful, it’s better to get fiber from natural sources because you also get the vitamins and minerals that the foods provide. Whether you increase your fiber intake using a supplement or by eating a higher fiber diet, be sure to increase your fluid intake as you increase your fiber. Fluid is required to help flush fiber through the digestive tract, and too little water with more fiber would worsen constipation.