The average American consumes only about 12 grams of fiber per day. But nutritionists recommend that women eat 20 to 38 grams of fiber per day and that men eat 30 to 38 grams per day. The more calories you consume, the more fiber you should include in your diet. If you eat the recommended five servings of fruits and vegetables and six servings of whole-grain products every day, you can easily meet those fiber requirements.
Getting your fiber from processed foods is okay (check the labels to see how many grams are in a product). but eating whole grains, fruits, vegetables. legumes, nuts, and seeds is the best way to get enough fiber in your diet. Alter all, along with the fiber, whole foods also provide all the other beneficial chemicals and nutrients you need for good health. In contrast, many processed foods that claim to be enriched with fiber are also high in sugar and trans fats (think those bran muffins sold in coffee shops). So depend on whole produce as your main fiber source.
You can get more fiber from supplements like Proactol if you need to, but keep in mind that those supplements don't have enough vitamins, minerals, and photo-chemicals that whole fruits and vegetables do. So don't depend on them to get all the fiber you need. However, take a look at the proactol review above. This fat binder really works and I highly recommend it (tips on how to buy proactol here).
When you increase your fiber intake be sure to also increase your water intake. Fiber works best when paired with water: water helps It move smoothly and easily through your GI tract.
