Most health professionals recommend an intake of 25 to 35 grams of fibre per day. Increase your fibre intake gradually so it isn't too much of a drastic change for your system. If you have some unpleasant side effects, cut back on the fibre and start adding it more slowly to your diet. A product called BEANO can help, and drink plenty of water because fibre needs water to work well.

• Eat at least five servings of fruits and vegetables a day and eat the skin when feasible.
• Regularly choose whole grain breads like whole wheat pita, bread, multi grain bread.
• Choose higher fibre cereals.
• Eat brown rice more often than white.
• Add bran cereal to yogurt.
• Make homemade bran muffins and store in freezer for a quick snack.
• Eat legumes two to three times a week.

For kids over two years of age, the recommendation for fibre is calculated by using the formula "age-plus-5." So if the child is four-years-old, they should be getting 9 grams of fibre per day. If the child is ten-years-old, he or she should be getting 15 grams of fibre per day.

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