Hike the fiber hill
Hike the fiber hill. Americans only get 10 to 15 grams of fiber per day. This is half of the recommended intake (which is 20 to 35 grams)—but don't start eating all that at once unless you want to clear out an elevator. Increase fiber levels in your diet gradually, and be sure to get enough fluids (about 8 cups a day) at the same time you eat fiber-rich foods in order to soften the fiber during transit.