How to increase the share of fiber in the diet?

The main sources of fiber in the diet are whole grain cereal products, vegetables and fruits. When consuming A source of fiber (dietary fiber) is considered to be a product that contains at least 3 g of fiber in 100 g or at least 1.5 g of fiber per 100 kcal. In the case of finished food products fulfilling such a condition, the manufacturer may use a statement on the packaging to the effect 'source of fibre'. Especially rich in fiber are barley and buckwheat groats, brown rice, wheat bran, whole grain bread, legume seeds (beans, beans, broad beans, peas), nuts, dried fruits (e.g. dried apples, plums, apricots). From fresh fruits, a lot of fiber is in currants, raspberries, black berries and blackberries. You can also support yourself with pharmacy products (you can order them online after choosing a specific preparation): https://www.gdziepolek.pl/kategorie/preparaty-z-blonnikiem For example: https://www.gdziepolek.pl/produkty/29714/fibraxine-proszek-do-wytworzenia-zawiesiny/apteki https://www.gdziepolek.pl/produkty/12489/solgar-blonnik-kapsulki/apteki If you currently consume little dietary fiber, then its amount in the diet should be increased gradually, while taking care of good Hydration. An adult should consume about 20-40 grams of fiber per day. The consumption of excessive amounts of fiber is not advisable.