Beans, seeds, and nuts are also good sources of fiber. Fruits like strawberries, apples, and blueberries are high in fiber.You can prepare flax seed at home, have it in smoothies, or add it to other foods. Flax seeds, psyllium husk, wheat bran, and oats are super-sources of fiber.Have 100% whole grains in your diet, such as brown rice, quinoa, oatmeal, millet, and corn.Make sure you have five servings a day of fruits and vegetables as well as lots of whole grains in your diet. Aim for about 20 to 35 grams (0.7 to 1 oz) of fiber a day. X Research source More fiber in your body means your colon can move waste out of your body more quickly and efficiently. Fiber adds bulk, softens stool, and contributes to peristalsis (gentle, rhythmic contractions of the colon), which encourages elimination. This article has been viewed 1,373,016 times.Īdd more fiber to your diet. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. WikiHow marks an article as reader-approved once it receives enough positive feedback. There are 17 references cited in this article, which can be found at the bottom of the page. He earned an MD from the Boston University School of Medicine, completed fellowships at the University of Chicago and Memorial Sloan-Kettering Cancer Center and finished his residency in surgery at the University of Cincinnati. Ellenhorn performs the following surgical procedures: gallbladder surgery, hernia repair, colorectal cancer, skin cancer and melanoma, gastric cancer, and pancreatic cancer. Ellenhorn has trained more than 60 surgical oncologists and has spent over 18 years in practice at the City of Hope National Medical Center, where he was a professor and the chief of the Division of General and Oncologic Surgery. He runs a private practice at Cedars-Sinai Medical Center in Los Angeles, California and is a nationally recognized leader in surgery, cancer research, and surgical education. Joshua Ellenhorn, MD, is a board certified surgeon with advanced training in the fields of surgical oncology, minimally invasive surgery, and robotic surgery. This article was medically reviewed by Joshua Ellenhorn, MD.
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