High-Fiber Diet Guidelines

The benefits of incorporating a high level of fiber into your diet are many, according to the nutrition site HealthCastle.com. Beyond merely normalizing the digestive process, avoiding such unpleasant conditions as constipation and diarrhea, a high-fiber diet can help to guard against certain types of cancer, such as cancer of the large intestine and rectum. Beginning a high-fiber diet can be as simple as making some relatively minor adjustments.

Fiber Guidelines

• According to the Mayo Clinic, try to consume more than 20g of fiber per day. Women should aim for 21g to 25g per day. Men should eat between 30g and 38g per day, due to their greater body mass and overall food consumption. A high-fiber diet will aim for the upper end of the spectrum---at least 23g of fiber daily for women and more than 35g for men.

  Most people's fiber consumption is well below the limit, so it's beneficial to work your way up gradually, increasing your daily fiber intake by 5g per week until you reach your goal. This will make it more likely that your new fiber recommendations become a habit rather than a chore.

Food Suggestions

• The foods that generally contain the most fiber are plant-based foods, like whole grains, fruits and vegetables, so make these items the focus of your high-fiber diet. Aim to consume two out of the three categories of items at each meal to naturally increase your consumption of fiber.

  A sample high-fiber breakfast might include several eggs, turkey bacon, a large bowl of fruit salad, and a few slices of nine-grain toast or a bowl of oatmeal. A sample dinner containing a large amount of fiber might consist of chicken Parmesan with whole-wheat pasta and a large garden salad on the side.

  If you find you are unable to meet your daily fiber requirements with solid food, consider a fiber supplement. Mixing it into a few glasses of water throughout the day can easily add 10g or more to your daily fiber total without having to eat more food.