A little more fiber, without the fuss.

Fiber comes from many ordinary foods. Whole grains, beans, lentils, fruit, vegetables, and nuts can all help you add it to your meals.

Start small and build gradually

According to NIDDK, adults generally need 22–34 grams daily, depending on age and sex. Increase fiber gradually so your body has time to adjust.

• Try oatmeal with berries at breakfast.
• Add a small portion of beans or lentils to a familiar meal.
• Choose a pear or apple with its skin when suitable for you.

Remember fluids, too

Fluids help fiber do its job. Your fluid needs depend on your health, activity, and other factors, so ask your clinician what is appropriate—especially if you have been told to limit fluids.

Keep it manageable

You do not have to change your whole menu. Pick one option you enjoy and repeat it. If constipation continues, talk with your health care professional rather than relying on food changes alone.