The right amount of fiber to consume per day should be between 20 and 40 g to regulate bowel function, decrease constipation, fight diseases such as high cholesterol, and help prevent bowel cancer.
However, to reduce constipation, it is necessary, in addition to consuming foods rich in fiber, 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 rich in fiber also helps you lose weight.
To find out what to eat on a high fiber diet see: High fiber diet.
To ingest the recommended amount of fiber per day, it is necessary to eat a diet rich in fruits, such as passion fruit, vegetables, such as cabbage, dried fruits, such as almonds and legumes, such as peas. Here's an example to find out what foods to add to your diet that provide the proper amount of fiber in a day:
| Foods | Fiber amount |
| 50 g of All Bran cereal | 15 g |
| 1 pear in shell | 2.8 g |
| 100 g of broccoli | 3.5 g |
| 50 g of shelled almonds | 4.4 g |
| 1 apple with peel | 2.0 g |
| 50 g of peas | 2.4 g |
| TOTAL | 30.1 g |
Another option to reach the daily fiber recommendations is to eat it for 1 day, for example: juice of 3 passion fruit throughout the day + 50 g of cabbage at lunch with 1 guava dessert + 50 g of black-eyed beans at dinner.
In addition, to enrich the diet with fiber, you can also use Benefiber, a fiber-rich powder that can be bought at the pharmacy and can be mixed in water or juice.
To learn more about fiber-rich foods see: Fiber-rich foods.
