, adults generally need between 22 and 34 grams of fiber per day, depending on age and sex.
The institute stressed that drinking enough fluids helps fiber to work better, and that increasing fiber intake should be done gradually so that the body can adapt to it.
The Academy of Nutrition and Dietetics recommends that an adequate intake of fiber is about 14 grams per 1000 calories, which is often estimated at about 25 grams per day for women and 38 grams for men, with the need varying according to age, calories, activity, and health status.
But reaching these numbers doesn’t have to happen suddenly; it’s best to increase fiber over days or weeks. A rapid increase can cause bloating, gas, and cramps, and may even make a person abandon the plan altogether. So the best approach is to add one new source of fiber at a time, and then monitor the body’s response.
The importance of walking to treat constipation
Preventing constipation doesn’t rely solely on fiber; daily movement helps the intestinal muscles function regularly and reduces sluggish bowel movements. Therefore, even regular can be beneficial, especially for people who sit for long periods.
The U.S. National Institute of Diabetes and Digestive and Kidney Diseases recommends, among other things, getting enough fiber, drinking fluids, engaging in regular physical activity, and trying to go to the bathroom at a consistent time each day.
Another simple tip is not to ignore the urge to defecate; repeatedly delaying going to the bathroom may cause stool to stay longer in the colon, losing more water and becoming harder.
