Fiber keeps the digestive system moving, which helps to usher toxins and old bile out of the body, but when we don’t get enough fiber, these unwanted substances can build up. Sluggish bile flow, in particular, can cause a host of symptoms including bloating and constipation. Women should aim for 25 grams of fiber per day, while men should aim for 38 grams (or 21 and 30 grams daily, respectively, for those older than 50), according to the Academy of Nutrition and Dietetics. “Ground flaxseed makes an excellent fiber supplement and can be added to cereal, smoothies, and juices to increase fiber intake,” says Will Bulsiewicz, MD, a gastroenterologist in Mount Pleasant, SC. (One tablespoon of flaxseed has about 2.8 grams of dietary fiber.) “As an added benefit, you get healthy, gallbladder-friendly fats in the form of plant-based omega 3s,” he says. Here are other proven ways to boost your fiber intake.
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