There are two main types:

Soluble Fiber

Soluble fiber absorbs water, forming a gel-like substance that softens stool.

Good sources include:

• Oats
• Apples
• Pears
• Chia seeds
• Flaxseed
• Beans
• Lentils
• Psyllium husk

Insoluble Fiber

Insoluble fiber adds bulk to stool and helps food move through the intestines.

Sources include:

• Whole wheat bread
• Brown rice
• Leafy greens
• Broccoli
• Carrots
• Nuts
• Seeds
• Fruit skins

Most adults should aim for approximately:

• Women: 25 grams per day
• Men: 38 grams per day

Increase fiber gradually to minimize gas or bloating, and drink plenty of water to help fiber work effectively.

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Natural Remedy 2: Stay Hydrated

Water plays a crucial role in healthy digestion.

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