A high fiber diet can help lower cholesterol, control blood sugar (soluble fiber), and prevent constipation (insoluble). Aim for 25-35 grams (g) of total fiber each day –or 6-8 grams per meal, and 3-4 grams per snack, choosing foods from all the categories listed here. Increase your fiber intake gradually, over 2 or 3 weeks, so your system can adapt to the added bulk without discomfort. Drink plenty of fluids, at least 6-8 cups of caffeine-free liquid daily.
Fiber Content of Foods in Common Portions